Still, one study suggests that beginners can gain around four to seven pounds of muscle in their first three months of lifting (5). If that progress was maintained at a consistent rate, you could expect to gain around 16 to 28 pounds of muscle in your first year of lifting.
Summary: You can expect newbie gains to last about a year, with most of the benefits coming in the first six months of proper training. With the help of newbie gains, men can gain up to 20 to 25 pounds of muscle in their first year, and women can gain about half that.
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).
If approached correctly, many individuals can gain anywhere from 5 to 20 pounds of muscle in a year, depending on their starting point, dedication, and overall approach.
Initial Gains: Many beginners can expect to see noticeable improvements in strength and muscle size within the first 6 to 12 weeks of consistent training. This is often referred to as ``newbie gains.''
Typically, muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age. After that, muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men.
Research indicates 2-4 pounds of actual muscle mass can be gained each month when combining creatine intake with a resistance training program. The effects are enhanced through continued supplementation and exercise over several weeks.
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)
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.
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.
You can still expect gains as you advance in lifting experience and years, just at a slower rate. This slow in gains can be explained by the repeated bout effect (7)—the principle that the more you do a specific type of exercise, the more accustomed your body becomes to it and the less impactful it is.
Yes, to build muscle, skinny guys need to consume more calories than they burn, with a focus on high-protein foods to support muscle growth.
Physiological muscle memory
This form of muscle memory occurs because when you first build muscle, your body adds new cells to those muscles. But when you lose muscle, those new cells don't disappear, as previously thought. Instead, they stick around and are easily reactivated when you return to your typical routine.
The muscle gains you experience from taking creatine are permanent, but only if you keep up with your diet and exercise routine and remain consistent. If not, these gains will quickly fade away.
Whether you're just starting out in the gym or you're an experienced athlete, creatine is one of the best and most well-researched supplements for improving strength, increasing muscle mass and supporting recovery.
Protein shakes do offer an immediate post-training boost, and this intake of protein will help build muscle after exercise. Only use protein shakes as a complement to your diet. And remember – in order to see any benefit from protein shakes, you must be exercising regularly as well.
4 or 5 meals per day is in the “optimal” range for building muscle — no need for more.
The lats tend to be one of the hardest muscles to develop.
“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.