Research has shown that under optimal conditions, the range of possible muscle gain rates for humans is about 0.5-2lbs per month. However, the actual rate any one person will achieve comes down to many variables. I would say that the main 3 are diet, training, and genetics/personal factors.
According to fitness researcher Lyle McDonald, women in their first year of proper training can expect to build on average one pound of muscle per month, and men can expect two pounds. Muscle growth slows down the longer you've been lifting weights.
Generally you can get gains within 3 months that are noticeable. All you need to do is weight training (heavy as you can with proper form, proper form being key). If you do it right you can see significant gains in 6 months where you can put on significant muscle mass in comparison to where you were.
As a beginner, you can expect to gain about 1 to 2 pounds of muscle per month with a consistent and well-structured workout program and proper nutrition. This means that in three months, a realistic expectation would be about 3 to 6 pounds of muscle.
Speaking of growth, if you're starting without muscle, you can grow it fast if you're diligent about eating, exercising, and sleeping. You can gain up to 12-15lbs (6.8kg) of muscle in 3-4 months when closely following a researched program. (Afterward, muscle gains slow drastically.
Most beginners will see noticeable muscle growth within eight weeks, while more experienced lifters will see changes in three to four weeks. Most individuals gain one to two pounds of lean muscle per month with the right strength training and nutrition plan.
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.
That's not a long time at all, and will have a noticeable impact on your physique. 10 Pounds - After 7 months in the gym you will have built a approximately 10 total pounds of mass. Your body is starting to dramatically change and people can really notice the differences.
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.
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.
2 to 3 Months: After two to three months of consistent strength training, your muscles will become stronger, and you may even notice a slight increase in muscle definition. 4 to 6 Months: You should see and feel your hard work paying off by now, and you will likely feel great about seeing the results!
"Typically within four to eight weeks [of] taking creatine, you'll probably gain anywhere from two to four pounds of lean body mass," Antonio says. Creatine alone won't help your muscles grow, however.
Let's start by establishing what would be "noticeable muscle for a female." In my experience as a certified fitness professional, the addition of anywhere from three to six pounds of muscle to a woman's physique would be noticeable.
It's no myth that weight gain can be more pronounced in the face for some people, and several factors contribute to this. Genetics, hormonal changes, and water retention can all make the face appear fuller, even if the rest of the body doesn't. Some individuals are predisposed to store fat more visibly in their face.
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.
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)
The term "newbie gains" refers to the significant and sudden increases in strength and muscle mass of people who are new to weightlifting or are in their early stages of lifting career. In addition to learning proper form, the strength that beginners develop in the beginning serves as a foundation.
You can significantly improve your health and fitness in 3 to 4 months (12). Some experts claim that if you work out consistently and carefully watch your diet, you can expect a six-pack, a muscular physique, and a lean body within a year. This can happen if you aren't too overweight initially.
While some will say that to MAXIMIZE muscle growth you need to train 5 days a week, for hours on end, there are plenty of very strong and muscular individuals who only train 3-4 days a week for one hour per day.
“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.