You should aim to
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.
For bulking, I think three months is an absolute bare minimum. Ideally it would be more like six months or longer. It's too hard to really benefit from a bulk unless you do it consistently and for long enough.
On average, most people expect noticeable muscle growth within four to six months of starting a strength training program. However, the exact timeline for building muscle can vary significantly depending on the factors highlighted above.
Generally it doesn't matter a whole lot the frequency you choose what's important is to keep going until you achieve the desired results. However, for most I recommend bulking for 2-3 months, then cut down for however long you need to get rid of the unwanted amount of fat. Everyone will need a different amount of time.
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.
While the number will be unique for you, most people can expect to gain between a half-pound to two pounds of muscle in a month with a targeted resistance training program and correct nutrition, usually including a surplus of calories. Gaining weight involves more than just adding muscle mass.
Visually, you'll usually notice muscle growth in as little as four to six weeks after beginning training, Carlson says. And you can expect those gains to continue for another year or two. “We will maximize most of our increases in lean muscle within the first 18–24 months of strength training,” he adds.
If you're starting out skinny, follow a good bulking program (such as ours or another), and get help from a mentor or coach, you can probably gain twenty pounds of lean mass in less than a year. In our experience, most guys following our program can gain 20 pounds of relatively lean mass in 3–6 months.
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.
Contrary to what you might see on social media or hear from your buddy at the gym, most people won't be able to get significantly ripped in three months. You can lose a few pounds of fat and/or gain a few pounds of muscle in that time, but three months is too short of a time frame to see drastic results.
Changes in fat mass, lean body mass, and muscle strength occur within 12–16 weeks, stabilize at 6–12 months, but can marginally continue over years. Effects on inflammation occur within 3–12 weeks. Effects on bone are detectable already after 6 months while continuing at least for 3 years.
The lats tend to be one of the hardest muscles to develop.
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.
"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.
How much sleep do you need for muscle growth? The average adult needs around 7-9 hours of sleep each night. Regularly having this much sleep is especially important for those looking to increase their muscle mass or change their body composition.
Can fat turn into muscle? We're sorry to disappoint, but no, fat cannot turn into muscle. Fat and muscle are two completely different things, and your body can't turn one into the other. You can lose fat and gain muscle (or gain fat and lose muscle), but one does not magically transform into the other.
It is important to understand the role of cardio during a Clean Bulk, which is that it should be used as a tool to maintain cardiovascular fitness, not to burn calories. ~60-75 minutes a week at a moderate intensity during this period of your training cycle is probably sufficient to maintain cardiovascular fitness.
Lean muscle is all about that shredded, sculpted look, while muscle bulk is more about sheer size and power. It's like the difference between a sleek race car and a hulking tank. Both have their advantages, so it all comes down to personal preference.
What does “skinny fat” look like? Phenotypically, they look lean and healthy, but when we check them out they have high levels of body fat and inflammation. This ectomorph body build has hidden high levels of body fat. They appear thin and flabby.