I would like to know how to identify a knowledgeable fitness professional. and trustworthy? Ask yourself how much muscle you can gain in a month. If they answer anything other than “It depends,” work with someone else.

In a world that values ​​quick fixes, it's natural to wonder how quickly your training plan will start producing tangible results. but hypertrophy — or growth skeletal muscle fibers — A complex equation involving many variables. biological sex, genetics, nutrition, training, sleep habitsand currently fitness level Everyone plays a role.

“It’s an impossible question to answer to say how much someone will benefit,” says Todd Buckingham, Ph.D., senior exercise physiologist. Bucking Fit LifeWe are a wellness coaching company. “To be honest, I couldn’t answer that question myself.”

And what if someone quotes a specific quantity in pounds or inches? “They’re full of it!” jokes Buckingham.

No one can accurately predict how much muscle you can gain in a month, but we can use what we know about muscle growth to optimize our training and lifestyle to achieve our body composition goals. Here's what you need to know:

How Muscles Are Formed

hypertrophy Buckingham explains that it is the body's way of adapting to new or increased stimulation. This comes in the form of mechanical and metabolic stress.

mechanical stress This refers to the force applied to muscles during exercise. resistance trainingThis causes microscopic damage to muscle fibers.

“The body must repair and rebuild these microdamages to make muscles bigger and stronger. That way, the next time you do the same activity or lift the same weight, your muscles won't be as damaged as before. It’s time,” explains Buckingham.

metabolic stress This happens when you work your muscles to the point where “metabolic waste” (a by-product of energy production) builds up in your body faster than it can be removed.

But where is the balance between mechanical and metabolic stress when it comes to increasing lean body mass?

According to research from one of the leading exercise scientists, Dr. Brad Schoenfeld, CSCS“Mechanical stress and metabolic stress occur simultaneously, making it difficult to tease out their influence on each other.”

What we do know is that actual muscle building occurs. between work out When your body rests.

“You actually break down your muscles while you’re lifting, but you strengthen them afterwards,” says Buckingham. Additionally, most of the hormones that promote muscle growth are secreted at night. “This is why sleep is so important for increasing muscle size,” he adds.

How quickly can you gain muscle?

Muscle growth occurs at night, but that certainly doesn't happen. overnight — Several factors affect how quickly you can gain muscle. When you start a new fitness program, you might focus on strengthening your muscles, but the most important benefits are actually happening. on your nerves.

“During the first 8 to 12 weeks of strength training programThe factor that has the biggest impact on strength gains is neural adaptation,” says Buckingham. “The nervous system becomes more efficient at sending messages from the brain to the muscles and gathering more of the right signals. muscle fibers.”

Buckingham likens it to completing a maze. The first few times you try, you'll hit a dead end. However, over time and through repetition, you eventually learn the fastest route.

“Lifting and recruiting muscle fibers are the same thing,” he says. At first, the nervous system may recruit too many muscle fibers or recruit all the wrong muscle fibers, but eventually it will learn the fastest and most accurate path. and that When hypertrophy begins to become measurable.

So if you see little or no difference in muscle size after a month of training, don't stop! Your body is changing. You can't see it yet.

Factors Affecting Muscle Growth

Factors both within and outside of your control will determine how much muscle you can gain in a month (or any given period of time). When setting your body composition goal, it is important to consider the following:

1. Genetics

Here's the unfair truth about genes and muscle mass. If you follow the same diet, weight lifting program, and sleep schedule as someone else, you may experience completely different results. portion research It is suggested that genetics accounts for 50-80% of muscle mass.

Men also tend to gain more muscle at a faster rate than women. “It’s mainly due to testosterone and growth hormones,” Buckingham said. This is because women have less testosterone. However, according to research Increased muscle strength in women This is similar to what men typically achieve. This means you can build strength without adding bulk.

2. Age

As you age, your anabolic (growth) hormone levels decrease, making it more difficult to gain muscle. Even the most dedicated lifter will eventually experience this. sarcopeniaLoss of muscle mass associated with later stages of life.

“Strength training can help you maintain some muscle mass, but loss of muscle mass is inevitable even if you continue to lift throughout your life,” says Buckingham.

3. Diet and nutrition

Most people understand that. high protein intake It is needed to repair and restore muscles. Studies have shown that various 1.4 grams to 2.2 grams Eating protein per kilogram of body weight per day can be effective in building muscle.

Other macronutrients — carbohydrate and province — It is also essential as it is essential for recovery and hormone production (among other physiological processes). Plus, you need adequate carbohydrates. Energize your training.

Buckingham also points out that you should: calorie surplus To build muscle. “A lot of people want to lose weight, but they also want to increase muscle size, and that’s not going to happen because gaining muscle requires additional calories.”

4. Rest and recovery

“Sleep is where we release hormones that trigger muscle growth,” says Buckingham. “So if you don’t get enough sleep, your hormones won’t be released.”

Aim to get at least 7 hours of sleep per night and include recovery time between workouts. Periodize your training And plan rest days. “If you’re constantly lifting and never resting your muscles, they don’t have time to recover, rebuild and grow,” he says.

5. Training

How you structure your exercise program has a huge impact on muscle growth, and fortunately, this can be adjusted depending on your goals. Typically, you want to hit all muscle groups twice a week (spreading out recovery time), and the loads should generally be heavy.

“Perform three to four sets of eight to 10 repetitions at 75 to 85 percent of your one-rep maximum,” says Buckingham. “That will give you the best bang for your buck.”

Weight lifting programs like BODi you go deeper, Elevator 4and sure thing Target different muscle groups with each exercise to maximize training and recovery. I also vary my workouts and intensities to prioritize my progress and stay up to date.

Best Exercises for Fast Muscle Growth

For hypertrophy, Buckingham recommends focusing on: Compound (multi-joint) lift Targets large muscle groups. Here are some exercises:

1. barbell front squat

• Place a barbell on a squat rack and hold the bar with your hands shoulder-width apart. Bring your shoulders under the barbell so that your elbows are bent and facing forward and the bar is resting on the underside of your palms or fingers across the top of your shoulders.
• Lift the bar off the rack, step back, and stand with your feet slightly wider than shoulder-width apart. This is the starting position
• Keep your back straight, chest out, core reinforcementPush your hips back, bend your knees, and lower your body until your thighs are parallel to the floor.
• Pause briefly, then push through your heels to return to the starting position.

2. Romanian deadlift

• Stand with your feet hip-width apart and hold a heavy dumbbell or barbell in front of your thighs, with your palms facing you. This is the starting position.
• Straighten your back, roll your shoulders back, and tighten your core. push your butt backKeeping your knees slightly bent, lower the weight along the front of your body to mid-shin.
• Pause briefly, then slowly begin the movement in the opposite direction to return to the starting position.

3. dumbbell bench press

• Lie on a flat bench holding a pair of dumbbells directly above your chest with your palms facing forward. Your head, upper back, and buttocks should be touching the bench, and your feet should be flat on the floor. This is the starting position.
• Keeping your core locked, slowly lower the weight to the side of your chest, keeping your elbows close to your body. (Forearms and sides of the torso should form a 45-degree angle at the bottom of the movement.)
• Pause briefly, then push the weight back up to the starting position.

4. Dumbbell Bentover Row

• Stand with your feet hip-width apart and hold a dumbbell in both hands. Brace your core, push your hips back, bend your knees slightly, and lower your torso until it's almost parallel to the floor. Continue to use your glutes to protect your lower back.
• Place the dumbbells hanging at arm's length with your palms facing each other. Use your shoulder blades to pull your shoulders back. This is the starting position.
• Without moving your torso, fold your elbows, keep your back flat, and move the weight to the side of your ribs, squeezing your shoulder blades together. Make sure your elbows are bent at 90 degrees so you're rowing towards your ribs and not your armpits.
• Pause, then lower the weight back to the starting position.