While younger individuals may be able to gain more absolute muscle mass in a 4 week period, the research does suggest that relative rates of muscle gain are not significantly different when we compare the rate of muscle growth between trained and untrained younger individuals vs trained and untrained older individuals 2. Regardless of your age, resistance training has been shown to significantly increase muscle mass when compared to similar aged subjects who did not train.
The rate at which muscle was gained was similar to that of the relative muscle growth rate of younger individuals trained vs untrained. Generally speaking, beginners less than six months of regular resistance training, most days a week tend to have higher rates of muscle gain during a given period of training time when compared to more experienced lifters 3.
Most beginners can expect to gain lbs of muscle per month, for the first few months of training, with a downward slope of the rate of muscle growth as they progress. More advanced lifters can expect to gain lbs per month, however optimal results are seen in all lifters, regardless of training age, when the other factors on the list are addressed.
Training age, also known as prior training history, does have an impact on the rate of progress you will have when starting out. Untrained beginners will often gain muscle and strength at a quicker rate, simply because they are starting from a lower base. As you become more trained, you can certainly gain muscle and strength, however your rates will not be as quick as a beginner simply because you are approaching closer and closer to your genetic ceiling. Additionally, for individuals who have had prior training history, yet for whatever reason took a long hiatus from training, researchers have shown prior trained individuals have quicker retraining and regaining of muscle than a true beginner, often back to the level of before the training hiatus, or even an improvement from previous levels 7.
While some intermediate and advanced lifters may find this discouraging, this is meant to inform those individuals that beginner gains and beginner progress is not linear. That said, as a beginner you will be able to set a new personal best and increase muscle monthly, if not weekly, whereas more advanced lifters may need months to get significant results and this is normal.
Supplements can be helpful, however they play a small role in the overall success of the program. When looking at the efficacy of supplements, the only ones that have repeatedly shown to have a significant impact on muscle growth are:. While there are hundreds of other supplements and compounds being marketed to consumers, the above are the select few that have repeatedly been shown to have a significant, and legal, impact on muscle growth.
Looking for a workout program? Try using the Fitbod App , which will design your program based on your logged training data and goals. The workouts will adapt automatically to your levels of recovery and rate of progress. With over movements and exercises videos, you can be sure to perform the movements correctly for optimal results.
Take the guesswork out of your workouts. Try 3 free workouts on Fitbod. No, this is highly unlikely, as research has indicated that the most people could gain in one month, under ideal conditions, and from a very low base, is lbs of muscle per month. The body can only build new muscle tissue so fast, and to our knowledge this seems to be the fastest it can be done without performance enhancing drugs. This is a relative question, and really depends on the individual, their diet, training, and genetics.
Gaining an inch of measurement on a limb or body part is different from gaining an inch of muscle tissue, as this would need to be measured without the skin or fluids in most cases which is not a practical way to measure muscle growth for most individuals. If you are asking this question, you most likely want to know, can you grow your arms, for example, by one inch in one month? Yes, you can, however it also depends on your initial starting measurements, water retention, diet, and training programs.
If you are looking to increase your muscle size, opt to train the muscle to fatigue so that you get intense muscle pumps, often by following the training guidelines above.
Skip to content. That means those strutting Samsons have been pumping iron for a lot of months—at minimum. The good news is that the further from jacked you currently are, the faster you can make gains in that general direction.
Just to be clear, he isn't endorsing that type of approach. Beginner lifters can expect to be able to gain more muscle in their first month of training because they're just starting the cycle of hypertrophy , the cellular process behind muscle growth. But as your muscles adjust to increasingly larger workloads, it takes more effort to stimulate growth. In one one study from the University of Central Missouri, experienced lifters gained an average of 2. Genetics may largely set this upper limit, explains Abbie Smith-Ryan, Ph.
For example, in one Journal of Applied Physiology study , when lifters spent 16 weeks an eternity in muscle-science research training their quadriceps, a quarter of them increased their quad size by 58 percent.
Another quarter of the lifters made absolutely zero size gains, and the bulk of people increased quad mass by 32 percent. For example, while a training protocol of 3 sets of 10 reps 3x10 have long been the go-to for muscle building, a meta-analysis in the Journal of Strength and Conditioning Research shows that as long as you train to fatigue—meaning that you cannot eke out one more rep—you will spur muscle growth regardless of your rep scheme.
Select 8 to 10 bodybuilding exercises that work out all of your body's primary muscle groups -- arms, chest, shoulders, back, stomach and legs. Squats, deadlifts and bench presses are popular exercises that exercise primary muscle groups. Find your "one-rep maximum" for each exercise -- the weight at which you can complete only one repetition in good form.
Assign yourself a workout weight of 65 to 85 percent of your one-rep maximum. You should be able to complete at least five repetitions at this weight, and gradually add reps as your muscles grow. Perform two to three sets of each exercise, two or three days a week on nonconsecutive days.
When performing your last set of each exercise, keep lifting until you cannot complete the last repetition. Have a spotter ready to help you lift the final rep for exercises in which you can be trapped under weight, such as the bench press.
Record these details of your workout in a training log: the names of your exercises, the weights used, the number of repetitions completed, the number of sets completed and the date of the workout.
Increase your weight by 5 to 10 percent when you can easily complete 12 repetitions of a particular exercise. Listen to your body and moderate your workouts if you feel constantly sore.
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