And for some — especially women — the rate of muscle gain may be even slower. At this rate, the average person can gain roughly 25 pounds of muscle in a year. Of course, this isn't necessarily feasible in the long term. A more realistic pace is around five pounds of solid mass every six months.
Rate of Muscle Gain: For most beginners, a realistic rate of muscle gain is about 1-2 pounds per month, especially if you are following a proper strength training program and nutrition plan. This means it could take approximately 2.5 to 5 months to gain 5 pounds of muscle.
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.
What is clear is that gaining muscle isn't a quick process: it takes long-term dedication and the right type of training to achieve over time. As a general guide, the most commonly quoted figures are: 1-2lbs of muscle per month for men. 0.5-1lb of muscle per month for women.
Genetics play a huge role as well, but for the most part 3--5 pounds of muscle in a year is naturally obtainable for most people. Keep in mind you're not going to gain just muscle, there will also be gains in fat. They may be minimal, they may be quite noticeable, it all depends.
The Scale is Going Up
Muscle growth is often slow and gradual, even if your training is on point. You might not see your biceps pop right away. The first sign that you're building muscle may be an increase in body weight. The number on the scale goes up because muscle tissue is denser and heavier than fat.
The Timeline for Building Muscle
Building muscle takes time and consistency, so if you are flexing in front of the mirror daily, wondering what's going on, just be patient. On average, most people expect noticeable muscle growth within four to six months of starting a strength training program.
“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.
Downtime between workouts (whether you're lifting, doing cardio or training for a sport) is when our bodies have a chance to actually build muscle. Strenuous workouts cause muscle breakdown, while rest allows our bodies to build it back up.
5 pounds of muscle would occupy about 87% of the space that 5 pounds of fat would occupy. Accordingly, muscle is almost 15-16% denser than fat. The muscle would be about 7/8ths the size of the fat. Muscle looks more compact.
Increase the intensity of your workouts instead of working out for long periods of time. Make sure you're getting enough calories and protein in your diet for muscle growth. Get plenty of sleep and give your muscles time for recovery. Try supplements for more strength, energy, and power, like creatine and HMB.
"In general, if you continue to consistently strength train and add in two to three days of zone two cardio workouts, plus proper fuelling, you can see healthy weight loss in four to six weeks", McKenzie says. But substantial weight loss (and fat loss) often takes much longer.
Weight gain and short-term fluctuations may happen for a variety of reasons, such as aging or making lifestyle and dietary changes. However, fast weight gain can be a sign of an underlying health condition, such as a problem with the thyroid, kidneys, or heart.
So even though you may be losing fat, you're gaining muscle. You might feel slimmer, even as the number on the scale rises. “The scale doesn't tell the entire story,” said exercise physiologist Christopher Mohr, PhD, RD. “Since muscle and fat take up different volume, they look very different on the body.”
“You can lift lighter weights, and as long as you lift them with a high degree of effort, they're as good as heavier weights in making you bigger,” he says. Using a home gym machine or even just your own body weight, like with push-ups or lunges, works.
Similarly, you may notice increased muscle definition, less softness, and an overall leaner physique. Checking in on how your clothes fit can be another useful rule of thumb. Since muscle is denser than fat, if you've gained weight but your clothes fit a little looser, that's a good sign you may have gained muscle.
The lats tend to be one of the hardest muscles to develop.
The truth is that cardio can be a crucial part of a well-rounded muscle-building program, helping to boost mass as well as offering plenty more benefits to athletic performance and overall health.
How long does it take to get abs, anyway? Veteran lifters know all too well just how long it takes to see physical improvements to your appearance. It takes anywhere from three to 12 weeks for new muscle to develop. Healthy (and sustainable) fat loss means losing only one to two pounds per week.
The 6-12-25 Protocol is a powerhouse training protocol that harnesses the intensity of giant sets to pack high-volume work into a short period. By targeting one muscle group or body part per set, this method takes you through three different exercises with minimal rest, hitting 6, 12, and 25 reps in quick succession.
"Muscles grow stronger only if you keep adding resistance," says Pedicini. Two days is plenty. Ideally, you should do weight training at least twice a week. "Two days of full-body training can produce measurable changes in muscle strength," says Pedicini.