Takeaway: Most lifters should aim to gain 2-4lbs per month (0.5-1.0lbs per week) of lean muscle mass under ideal conditions (training 5 days a week, being in a caloric surplus, and ingesting a protein/carbohydrate rich diet and post workout meal).
Alan Aragon, my coauthor on The Lean Muscle Diet, estimates that an entry-level lifter can gain 2 to 3 pounds of muscle mass in a month without adding much fat. An intermediate can gain 1 to 2 pounds a month, and an experienced lifter will be lucky to add a half-pound.
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.
However, according to the National Strength and Conditioning Association, the average person can expect to gain about 1-2 pounds of muscle per month, so it's safe to say that a person could potentially gain up to 8-10 pounds of muscle over their lifetime.
Overall, around 8 to 15 pounds per year is a general estimate of what to expect from gains, but some people may add more or less. You should also allow for some fluctuation in water and carbohydrate storage; You have to work hard, eat a ,healthy, balanced diet and be patient to build muscle; there is no simple way.
You might be able to build up to 2 lbs of muscle in a month. You'll put on muscle faster when you start lifting weights consistently. As your body adapts, muscle gain may slow down. The right training routine –– including 2 to 3 strength-training workouts per week –– and diet can help you maximize your muscle gains.
Gained 10 pounds in a month? Or yet, gained 10 pounds in a week? Now that's cause for concern. This kind of totally unexplained weight gain can signal more serious health problems such as a hormone condition or a reaction to an Rx.
For beginners, Ben recommends trying five to 10 pounds for light weights, 10 to 20 pounds for medium weights, and 15 to 30 pounds for heavy weights—or simply starting with five-pound weights for each exercise and working up from there.
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.
"On average, untrained individuals gain one to two pounds of mass per month for several months in the initial phases of training. Probably half that, if you're moderately trained," says Brad Schoenfeld, P.h.D., C.S.C.S. Once you're experienced, you'll see those muscle gains slow down.
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.
Once you're out of the newbie phase, “you can still get a lot out of full-body workouts, and you can still get a lot of gains out of three days of training per week,” Samuel says—so long as you're eating sufficient protein, getting quality sleep, and progressing your workouts so they stay challenging to your muscles.
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.
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.
Fasting can cause muscle loss, but it's normally well after 24 hours. And that's not something commonly done by those practising intermittent fasting. The process in which we "lose" muscle occurs when, in order to maintain blood glucose, our amino acids must then be converted into glucose (called de novo glucogenesis).
Doing the same strength workout every day
When you lift heavy weights, your muscles actually tear a little. Taking a day off between workouts gives those taxed muscles time to recover and allows your body to flush out products like lactic acid that build up while lifting.
“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.
If you're asking yourself, “Why am I gaining weight when I barely eat,” several factors may be at play. Your body may be holding onto fat stores if your eating habits are inconsistent or restricted. Or, your weight gain may be the effect of a sedentary lifestyle, medical condition, or long-term stress.