How To Gain A Lot Of Muscle In A Month While the number will be unique for you most people can expect to gain between a half pound to two pounds of muscle in a month with a targeted resistance training program and correct nutrition usually including a surplus of calories
Beginner 10 12 kg of muscle mass gain per year 1 per month Intermediate 5 6 kg of muscle mass gain per year 0 7 per month Advanced 2 3 kg of muscle mass gain per year 0 3 per Summary While the number will be unique for you most lifters can expect to gain between 0 5 to 4 pounds of muscle in a month with 1 2 pounds being an acceptable average However there are both internal and external factors that affect your rate of muscle growth
How To Gain A Lot Of Muscle In A Month
How To Gain A Lot Of Muscle In A Month
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It s entirely possible to add 10 20 to your lifts within a month or two assuming you re sticking to strength building principles This translates to about 1 5 2 pounds of muscle mass gained in a month if you re focusing more on the hypertrophy aspect of training Beginners may gain up to 2 lbs of muscle in a month But as your body adapts to the stress of resistance training muscle gain will slow down You can maximize your gains at any fitness level by following best practices such as training 2 to 3 times a week
How Much Muscle Can You Gain In A Month The short answer is it depends If you re a beginner 1 5 to 2 5 pounds of lean muscle mass is the maximum amount of muscle you can build each month without steroids Alan Aragon my coauthor on The Lean Muscle Diet estimates that an entry level lifter can gain 2 to 3 pounds of muscle mass in a month without adding much fat An intermediate can gain 1 to 2
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For most beginners gaining 2 4lbs of muscle per month is a realistic rate of muscle gain More advanced lifters should aim to gain 1 2lbs of muscle per month as research has shown slower rates of muscle gain the more advanced a lifter becomes On average though most people can gain 0 5 to 2 pounds of muscle per month The most important things you can do to amp up your muscle growth are focus on resistance training and eat a well
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While the number will be unique for you most people can expect to gain between a half pound to two pounds of muscle in a month with a targeted resistance training program and correct nutrition usually including a surplus of calories
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Beginner 10 12 kg of muscle mass gain per year 1 per month Intermediate 5 6 kg of muscle mass gain per year 0 7 per month Advanced 2 3 kg of muscle mass gain per year 0 3 per
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