Research investigating lean muscle gain over a month is limited,2 but experts suggest that most healthy individuals can gain 1 to 2 pounds of lean muscle mass per month. This rate varies based on age, gender, physical health, genetics, diet quality, and training program.
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.
While gaining 10 pounds of muscle in 4 months is a challenging goal, it may be feasible for a beginner with an optimal training and nutrition plan. For more experienced lifters, aiming for around 5 pounds of muscle might be a more realistic target, with attention to minimizing fat gain during the bulking phase.
With consistent training and proper nutrition, noticeable muscle gains can typically be observed within 4 to 8 weeks, with more significant changes appearing over several months. Regular testing through measurements, strength assessments, and body composition analysis can help you track your progress effectively.
Consistency: Regular training and adherence to a nutrition plan are key. On average, a person can expect to gain about 1 to 2 pounds of muscle per month with a dedicated program. Therefore, building 25 pounds of muscle could take anywhere from 12 to 24 months or more, depending on the factors mentioned above.
The most effective bulks range from 4 - 8 months and effective cuts need to be at least 4 - 8 weeks for results. Is bulking and cutting effective? Yes, with time and dedication, you will see results. If you'd like to gain muscle mass or gain a lean physique, these phases will help you achieve the best results.
“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.
By the four to six-month mark, a sturdy foundation of muscle is established. Noticeable improvements in strength and endurance contribute to ongoing physique development. Consistency remains paramount during this phase, as building muscle is an ongoing process.
On an average, a man's body produces 7 mg of testosterone per day. However, not all of that testosterone floating in our bloodstream can be used by our bodies. One can gain upto 3 kgs in a month.
Building Solid Foundation (Months 4-6): Around the four to six-month mark, you'll be building a solid foundation of muscle. Your strength and endurance will have increased noticeably, and your physique will continue to develop.
“We used to think that doing low reps of a very high weight was the best way to build muscle,” he says. “But increasingly we are learning that it may be more efficient to do a high number of repetitions with less weight.”
"We already know only one eccentric muscle contraction a day can increase muscle strength if it is performed five days a week -- even if it's only three seconds a day -- but concentric (lifting a weight) or isometric muscle contraction (holding a weight) does not provide such an effect," Professor Nosaka said.
The lats tend to be one of the hardest muscles to develop.
Supplementation of testosterone (300-600 mg/wk) to healthy older men for 20 weeks results in skeletal muscle hypertrophy and increases relative area of both type I and II fibers and myogenin expression. However, lower doses (25-125 mg/wk) in the same study failed to show the same anabolic effects.
The "delts" are the big, compound shoulder muscles that include the front, middle and rear deltoids. They go nicely with the chest, arm and back muscles to give that powerful upper-body look. Bulk them out with shoulder exercises such as the overhead presses, front raises, upright rows, or an incline press.
Research has shown that under optimal conditions, the range of possible muscle gain rates for humans is about 0.5-2lbs per month.
There are other terms for this, such as build mode, but bulking is a common term for this caloric surplus. Dirty bulking is when an individual is in a caloric surplus to build muscle (build mode). However, the individual is eating foods that are carb dense, unhealthy, and ultra-processed out of convenience.
Now, for the age-old question: should you do cardio during bulking? The answer is yes, but with a balanced approach. Too much cardio can counteract the calorie surplus you need for muscle growth, making it harder to see progress.