Remember that you will likely gain more muscle during the initial one to three months of training, but gain less after that. Overall, around 8 to 15 pounds per year could be a good estimate, but again, some people may gain more (or less) than that.
Provided that they follow a sensible, structured diet and training program, a 150-pound beginner fitness enthusiast in Aragon's model can potentially gain 18-27 pounds of lean muscle per year. A 170-pound intermediate fitness enthusiast can potentially gain 10-15 pounds of muscle.
Key Takeaways. Most men can naturally gain 40 to 50 pounds of muscle in their lifetimes, and most women can naturally gain 20 to 25 pounds. Research shows that you can use the circumference of your wrists and ankles to predict how much muscle you can gain naturally.
The average person can gain roughly 25 pounds of muscle in a year. Of course, this isn't necessarily feasible long term. A more realistic pace is around 5 pounds of solid mass every six months.
The rate of natural muscle gain can roughly be broken down into each year of proper training and nutrition: 1st year: 7-8kg muscle gain. 2nd year: 3-4kg muscle gain. 3rd year: 2-3kg muscle gain.
Chances are you'll be able to build between 0.3–1 kg of muscle in a month, assuming you lift weights diligently 4–5 times per week and consume a protein-rich diet with enough calories.
What you can take away is that those men, who had never lifted weights before, gained over 1 kg of lean body mass in just one month. Another group of researchers decided to try a more sustainable program on a smaller scale, and guess what? The men gained 4 kg of skeletal muscle in 16 weeks.
TALKING NUMBERS. According to a McMaster University study, the average man, training four times a week for 10-12 weeks is able to gain around 3kg of muscle. That works out at a rate of around a quarter of a kilo every week.
If you are on a bulk then putting on muscle is far easier than if you are maintaining or cutting. So if your diet is high protein, high carb and high energy with a moderate surplus, you can do this in a year or maybe a bit more if you also have optimal training.
The difference is in total volume. 1 kg of muscle may appear to be the size of baseball whilst 1kg of fat will be three times the size and look like a wobbly bowl of Jelly. Muscle is a denser tissue that takes up less room in our bodies than an equal weight of fat.
Calves. Calf muscles are also considered as one of the most difficult to grow in the gym, to the point where many people give up trying. It turns out that the lower leg muscles are not that significantly different from other skeletal muscles.
We all have a genetic limit as to how much muscle we can naturally carry. It's not pleasant to hear, but it's true. Sure, there are genetic outliers whose natural limitations will be a lot higher than ours. They can build more muscle mass and strength than the average person.
Typically, muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age.
Young women can see gains of 8 to 12 pounds of muscle in their first year of dedicated training (beginner), along with another 4 to 6 pounds in their second year (intermediate). After the first three or so years of dedicated training (advanced), it often takes years of persistent effort to see incremental gains.
This is because our genetic inheritance influences everything from bone structure and body shape to weight and muscle mass differently. Some bodies are simply genetically primed to put on muscle more easily than others.
How athletic are you? The approximate healthy weight range for a 5'10" man spans from about 129 pounds (if he has a slim build) up to around 183 pounds (if he has a large build). However, a competitive bodybuilder will usually weigh around 210 pounds at this same height but may reach 270 pounds.
To gain 5kg of weight in a month, you should eat more calories than you burn. However, your weight gain depends on many factors, including genetics and hormones. Nevertheless, you can be on a calorie surplus and exercise regularly to gain weight eventually.
You may gain more per month, but it will be a mix of muscle and fat. Healthy weight gain is about 1 to 2 pounds per week. If you're not a weight lifter, you can gain about 2 to 4 pounds (0.91 to 1.81 kg) of both muscle and fat weight a month.
On average, most people can expect to gain about 0.5 to 1 kg of muscle mass per month when following a consistent strength training program and a healthy diet. This means it could take anywhere from 20 to 40 months or longer to build 20 kg of muscle.
30kg dumbbells can be heavy enough to build muscle, depending on factors such as your current weightlifting proficiency and body composition. To build muscle, doing low repetitions with heavy weights, such as 30kg dumbbells, is an effective method.
Unless you have weight trained before or have been an athlete of some kind in the past, you will not be able to hit the intensity to make those gains in the first month. Secondly, 2 kgs or 5 lbs of pure muscle is visible change. You of all people will notice it the moment you take your shirt off.
You can gain up to 12-15lbs (6.8kg) of muscle in 3-4 months when closely following a researched program. (Afterward, muscle gains slow drastically.) These results are achievable for every healthy man and woman. Having “bad genetics” is not a thing preventing beginners from gaining muscle.
To put it bluntly: "Women and men of average height need to gain or lose about about 8 and 9 pounds, respectively, for anyone to see it in their face, but they need to lose about twice as much for anyone to find them more attractive," lead author Nicholas Rule told Medical News Today.