August 23, 2020 5 min read
How much muscle can you gain in a month? Many people want to know the answer to this question, but it's not that simple.
There's a lot of different factors that play a role in this process. You have factors you can control, such as diet and training.
But then there's also a factor you can't control, genetics, for example.
In this article, we're going to do our best to give you a good understanding of how much muscle you can gain in one month.
We will also show you the basics on how to build lean muscle tissue.
First and foremost, it's important to know how actually to build muscle mass.
Several factors play a crucial role in the amount of muscle mass you can gain in one month.
Let's take a look at these critical factors and what you should do to see rapid results.
The most crucial factor in how much muscle mass you can gain in one month is nutrition. To build muscle tissue, you're going to need to eat in a caloric surplus.
This brings me to my first point, calculating your daily maintenance calories.
Your diet is vital as it will determine how much fuel your muscles get to grow. There are three essential nutrients, protein, carbohydrates, and fats.
For your muscles to grow, you need sufficient protein, roughly 1.6 to 2.2 grams per kilo of body weight. Fats should be from 0.5 to 1.5 grams per kilo of body weight (1).
The rest of your calories should come from carbohydrates, which is generally between 3.0 to 5.0 grams per kilo of bodyweight.
Once you've calculated your daily maintenance calories, you need to increase that by 300 to 500 calories. These extra calories are necessary because those are the additional calories that will go towards muscle growth.
For example, my daily maintenance calories are 3000. To gain weight and bulk up, I eat 3500 calories. Those 3500 calories consist of roughly:
For me, that is the sweet spot for gaining size.
The first step to optimizing the amount of muscle mass you can gain is to calculate your daily maintenance, increase that by 500 kcal, and eat plenty of protein.
You shouldn't be gaining weight too fast since a large amount of it could be fat. Prioritize your diet, and you will be amazed by the amount of muscle mass you can gain in 1 month.
Another important factor in how much muscle mass you can gain in one month is training. You need to break down muscle fibers for them to grow.
High-frequency strength training and low-frequency strength training have both shown to be great ways to increase lean mass (2).
There's a lot of debate about what the best training program is for growth. But, whichever workout plan you decide to go with, it's important to focus on linear progression.
So try focusing on getting stronger. Getting stronger and being able to lift heavier weights pretty much equals gaining more muscle.
That means that you need to do your best to get stronger. You can get stronger in the gym by increasing the amount of weight or repetitions.
Don't just focus on training arms; focus on growing every body part.
It would be best if you incorporated several compound movements into your workout plan. Compound movements include the bench press, squat, deadlift, and overhead press.
Training heavy and combining it with a proper diet is a complete game-changer for gaining size.
Rest is often overlooked by many but is vital for muscle growth. When you're sleeping, that is when your muscles start recovering and growing (3).
If you aren't giving your body the rest it needs, this could hinder you from gaining more mass.
Therefore, you must get in plenty of rest. When I say plenty, I'm talking about at least 7 to 8 hours of sleep per day.
If you are having problems with the quality of your sleep, consider using a sleep supplement such as Hibernate. It can help with improving your sleep quality and focuses on growth.
The three factors we've mentioned above, nutrition, training, and rest can all be controlled by yourself.
You can fix your diet by eating differently, and you can start training more often.
You get the idea.
But, you can't change your genetics. When we talk about genetics, we refer to weight-lifting response, hormone levels, muscle bellies, and insertions.
Genetics also plays a role in how much and how fast you can gain size. You will see that others respond better to weight training; it's mostly due to their genetics.
If you've hit the genetic lottery, you'll find that building a solid physique becomes easier. If you have below-average genetics, don't worry; eating the right amount of nutrients and training hard will go a long way.
Don't worry about your genetics, worry about progression, and improvements.
You can also add in post workout supplements such as creatine, which have been backed up by scientific research.
Of course, muscle-building supplements are just an addition. Your priority should be nutrition, training, and rest.
The million dollar question, how much muscle can you gain in a month?
If you're entirely new to training and jump right into a proper diet and workout routine, you can probably gain about 2 to 3 pounds of muscle mass in one month.
Those who have been training for a while can gain roughly 1 to 2 pounds per month. But, you will need to have your diet in check.
Of course, there are always exceptions, and some people will gain even more, whereas others will gain less. The longer you've been training and the more muscle you have packed on, the harder it will become to gain more.
Results don't happen overnight, and it's crucial to stay consistent. Make sure to focus on linear progression.
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