This article covers how much muscle you can gain in a month, including how to get started and supplements that may be worth taking. In most cases, gaining muscle is a slow, gradual process, and it can take years rather than months to see sizeable results. That said, beginners and some intermediate lifters may be able to see small changes after just a few months of intense training. Similarly, one small older study observed a 5. This suggests that trainees without prior strength training experience have a greater potential for muscle gains than athletes with training experience.
While data is limited on exactly how much muscle you can gain in a month, these studies suggest that short-term muscle growth is modest in natural athletes. Though data on the specific amount of muscle you can gain in a month is limited, select studies suggest that new trainees can yield noticeable muscle gains in less time than those with resistance training experience.
When looking to gain muscle quickly, there are a few factors you can focus on to get the most efficient results for your efforts. Arguably, the most important factor is to focus on high intensity resistance exercises in the 8—12 rep range 4 , 5. These include compound movements like variations of the squat, bench press, deadlift, overhead press, snatch, and clean and jerk. These work multiple muscle groups at once, thus improving exercise efficiency and stimulating muscle growth.
In addition to compound exercises, include various isolation exercises to target specific muscle groups. Unlike compound exercises, isolation exercised target one muscle group at a time, providing maximal stimulation and growth potential. While cardiovascular exercise is important for overall health, it does not play a major role in muscle gain. Ultimately, it may be helpful to consult a certified trainer to help you put together a suitable exercise program.
Another significant component of gaining muscle quickly is proper nutrition. This means consuming slightly more calories than you burn, as gaining muscle is an energy-expensive process 6.
Two important factors when looking to maximize short-term muscle gains include high intensity resistance exercise and proper nutrition that prioritizes a calorie surplus and adequate protein. Two other important factors to consider are age and sex, which can also greatly affect muscle building.
When just getting started with strength and hypertrophy muscle building training, you have great potential for muscle growth.
This is because training is a new stimulus, and as your muscles are worked, growth occurs to prepare them for future training. Laidler recommends a simple, four-day routine. This gives adequate recovery time for each muscle group. Any more than this would inevitably lead to overtraining, hampering your workouts instead of helping and forcing you to take time out. Not sure where to start? Head over to our workout section and you'll find everything from beginner's bodyweight moves to hardcore, compound workouts.
To bulk up, Laidler recommends at least 1 gram of protein per pound of bodyweight, with the rest of your diet adjusted to accommodate the right ratio of protein, carbs and fat. Not sure how to devise the right diet for you? Type keyword s to search.
According to Men's Health , you should only eat carbs right before and after you train, since carbs give you energy to exercise and also replace the energy you lose during a workout. In terms of protein intake, Men's Journal says that a good rule of thumb is to get 1 to 1.
Quality food sources are just as important as exercise, according to the U. Some of the best foods that can help you maximize muscle growth and minimize fat gain include quinoa, salmon, avocado, sprouted-grain bread and rolled oats, all of which are fantastic at keeping your metabolism functioning at tiptop speed. On your journey to getting buff , diet and exercise are a big piece of the puzzle, but it's also crucial to get healthy in every other aspect of your life. Sleep is one of the most important indicators of overall health, and getting seven to nine hours of shut-eye per night is vital for post-workout recovery.
Plus, particularly intensive workouts can cause micro-damage within muscle tissue. So getting a good night's sleep on days when you work out hard is the best way to give your body a chance to recuperate. Sit on an incline bench, holding a dumbbell in each hand with your palms facing forwards and your elbows tight to your sides. Keeping your elbows there, curl the weights up to shoulder height.
Squeeze your biceps at the top, then lower the weights. Sets 3 Reps 15 Tempo Rest 30sec. Stand tall in front of a cable machine, holding a bar handle attached to the lower pulley with palms facing up. Keeping your chest up and elbows tight to your sides, curl your hands up to shoulder height. Squeeze your biceps at the top, then lower. Sets 3 Reps 15 Tempo Rest 60sec. Stand tall in front of a cable machine, holding a bar handle attached to the high pulley with palms facing down.
Keeping your chest up and elbows tight to your sides, press your hands down to straighten your arms, then slowly return to the start. Stand tall, holding a barbell across the back of your shoulders. Push through your heels to stand back up. Stand tall, holding a barbell across the front of your chest with an overhand grip.
Keeping your chest up and core engaged, press the bar directly overhead so your arms are straight. Lower it under control to return to the start. Position yourself correctly on the machine with the padded bar against the bottom of your shins. Keeping your upper body tense, raise your feet to straighten your legs. Pause at the top with your quads engaged, then lower back to the start. Position yourself correctly on the machine with the padded bar against the back of your lower legs.
Keeping your upper body tense, push your feet down to bend your legs. Pause at the top with your hamstrings engaged, then lower back to the start. Sit on an upright bench, holding a dumbbell in each hand at shoulder height. Keeping your chest up and core braced, press the weights directly overhead so your arms are straight. Slowly lower back to the start. Sit on an upright bench, holding a light dumbbell in each hand by your sides with a slight bend in your elbows.
Keeping your chest up and core braced, raise the weights out to shoulder height, leading with your elbows. Return slowly to the start. Hold a barbell with a shoulder-width grip, bending your knees slightly. Pull the bar up to touch your sternum, then lower under control. Position yourself at the machine with a shoulder-width overhand grip on the bar. Keeping your chest up and abs braced, pull the bar down, leading with your elbows.
Hold the bottom position for a second, then return to the start. Sit on the machine, holding a double-grip cable attachment in both hands. Keeping your chest up, row your hands in towards your body, leading with your elbows. Pause at the top position, then return to the start.
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