In subsequent years, you can expect to gain anywhere from 5-10 pounds of muscle per year, assuming you're consistently following a well-designed training program and eating enough to support muscle growth. It's important to note that these are just general guidelines and everyone's rate of muscle growth will vary.
Yes, gaining considerable muscle in a year is possible with consistent strength training, progressive overload, and proper nutrition. Beginners can gain 15-25 pounds of muscle, while experienced lifters progress slower. Prioritizing protein intake, recovery, and sleep maximizes growth.
Rate of Muscle Gain: ~0.5-1 kg (1-2 lbs) of muscle per month. Time to Add 5 kg (11 lbs): ~5-10 months. Beginners often experience "newbie gains," where muscle is built relatively quickly due to the body's initial response to training.
It's not uncommon to see young men gain 15 to 25 pounds of muscle in their first year of dedicated training (beginner), and another 10 to 15 pounds in their second year (intermediate).
Anybody (and I mean anybody) has the capacity to add five pounds of muscle to their frame. The timeline is relatively short for beginners. You can pack on the size, or get damn close, after just five weeks of training and eating for size. With just one month of exercise and solid nutrition, you'll know where you stand.
Remember that you will likely gain more muscle during the initial one to three months of training, but gain less after. Overall, around 8 to 15 pounds per year is a general estimate of what to expect from gains, but some people may add more or less.
Muscle tissue burns more calories than fat tissue, even when you're resting. More muscle means your body uses more energy, making it easier to lose weight and keep it off. “Investing in your muscle mass is like investing your 401(k),” says Kate.
But as a general rule, normal weight gain is: About 5 pounds per year between ages 2 and 5. About 5-10 pounds per year for school-age children.
Most people can gain about half a pound of muscle in a month, while others new to training may gain two pounds. Prioritizing protein consumption, training consistently, and supplementing with creatine can help you build and maintain muscle.
It can vary depending on factors such as diet and exercise habits, but generally it would take consuming an excess of 3,500 calories more than the body burns over a period of time to gain 5 pounds of fat. This can take anywhere from a few days to several weeks or months.
“One pound of muscle is a lot less noticeable than you would think it is appearance-wise,” says Yu. You might not see a huge change beyond looking a little more toned, but you'll feel a change in your overall strength and agility, she notes.
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 month) Expert: 1-2 kg of muscle mass gain per year (0.2% per month)
Most adults gain on average 1-2 pounds each year.
It's often normal to gain weight in adulthood – up to two pounds a year, according to a 2022 study. Aside from the natural aging process, these extra pounds can often be traced back to changes in behavior or lifestyle (such as the timing and size of your meals throughout the day).
Rogers advises that it will be easier to lose any excess weight 6–12 months after long-term steroid use has been discontinued and the body has readjusted. The best strategy in the short-term is to take measures to prevent or minimize weight gain as much as possible: Eat healthy and stay active.
If you're starting out with an already high body fat percentage, you'll want to shed the excess body fat before you bulk. This is because some fat gain is inevitable during a bulking phase, and an excessively high body fat percentage comes with a host of health risks.
For beginners who are starting from scratch, it's possible to gain up to 20-25 pounds of muscle in the first year. This rapid muscle growth is often referred to as “newbie gains” and is a result of the body's adaptation to resistance training.