One of the most common questions in the fitness world is: How Much Muscle can we gain in a month’s time? It is not an easy question to address as it depends on person to person. Your body anatomy or your muscle responsiveness plays an important part in that. Moreover, your workout routine plays an essential role in your muscle gainer. Comparing yourselves with others leads you to the path of unrealistic goals. And you drift further away from you target. Let’s find out more about the reality behind muscle gain.
The Trickiest Question
Can we Gain Mass Muscle Rapidly? The answer may be Yes or No. It basically depends on our level of determination and hard work. We have witnessed that people although have taken a good start but they lost their track in between because of inconsistency. On the contrary, although if we are consistent in terms of workout practices and our nutrition intake for that matter but still we can only gain one pound per week. Yeah that’s the reality of muscle gain, even if we are disciplined inside and outside the gym. That’s how uncertain this area can be.
Muscle Progression in a Month——What to Expect?
|Beginner||1 to 1.5% of overall body weight per month|
|Intermediate||0.5 to 1% of overall body weight per month|
|Advanced||0.25 to 0.5% of overall body weight per month|
|Use of Genetic Outliners and Steroids|
|Beginner||2-3 pounds Muscle monthly|
|Intermediate||1-2 Pounds Muscle monthly|
|Advanced||0-0.5 of a pound Muscle monthly|
Source Author Alan Aragon Research
No Compromise on Training Hard:
There is no shortcut to success in life. You have to work early really hard to achieve and earn it. We have devised a multiple of the procedures and practices through which you can gain muscle size and strength. It is important to highlight that these are the procedures that has been opted by the greats of the fitness arena and have tested for success as well. Therefore, follow these eight steps to rapidly add muscles without compromising on your health:
Focus on HeavyLifts and Compound Exercises
Let’s suppose your goal is to gain 5lbs in a month. In this scenario we would recommend you to lift heavy andswitch isolation exercises with compound exercises like back squats, deadlifts, bench presses and military presses. Rows and pullups will further provide you the edge to get closer to your target. These exercises will not only increase your bodily strength rather it will also increase testosterone levels for additional muscle growth. Although Isolation exercises are popular in body building workout and are effective in making one body part bigger, however, the compound lifts will add to larger weight gain in a month.
Number of Sets not Repetitions
The necessary ingredient to have larger muscle size is to have larger number of sets with lesser repetitions. In this mode of training you can lift heavy, which, in turn, allows the muscle to grow faster. You can eye 6-12 sets with 4-8 repetitions. You can still lift heavy while having 10 sets of 5 repetitions rather than the opposite. Moreover, it is recommended to opt to go the failure that gives a further test to your muscle. The Journal of Strength and Conditioning Research states that training to failure increased muscle activation and the secretion of muscle-building hormones like HGH and testosterone compared to conventional methods. Research also concluded that training to failure improved hormonal response in experienced athletes.
Your Level of Strength
To increase your intensity of workout you should opt for “progressive overload”. It means that you should gradually increase the weight you lift. A simple way can be to add 2.5-5lbs to each lift every time you train. Moreover, also have sufficient food intake to avoid plateaus.
Add At Least 500 calories
There is a common methodology of matching calories. If, for instance, you eat 2500 calories in a day and you burn 2000 then you are definitely going to gain weight. It is important for people looking to increase muscle mass to have a check on calories they consume and how much they require to burn. As it will play a pivotal role in terms of their weight and muscle gain. Keep a marking journal to keep track of your calorie count.
Furthermore,use the Cunningham equation—a formula that factors in your lean body mass, protein intake, and exercise levels to accurately predict how many calories, you burn per day (called your “resting metabolic rate” or RMR). For muscle gain, eat additional 500 calories than your RMR. In addition, if you’re still not seeing results, slowly increase your caloric intake further.
Are you facing difficulty in increasing your calories intake? One easier way to increase is to increase your meals to 5 or 6 times a day.
Protein an integral factor
Protein intake is undoubtedly the building block of muscles. If your goal is to rapidly add muscle to your frame, make sure you’re getting enough amount of protein. Is this myth true thattoo much protein is bad for your kidneys? Researchers from the University of Connecticut found that: “There is not scientific literature that excess amount of protein in linked to impaired kidney function.”
Carbs are your Fuel to Workout and Veggies a facilitating factor:
Carbs also play an important part in refilling your energy requirements. Avoid using processed carbs that lacks nutrients. The recommended sources of carbs includesweet potatoes, white potatoes, fruits, steel-cut oatmeal, quinoa, and 100% whole-grain breads. Vegetable are as important as fulfilling your carbs requirements. These are a good source of vitamins and nutrients to boost your health, make you feel great, and add muscle without the fat.
Aerobic and Cardio
Aerobic conditioning is essential in making rapid improvements because it is the foundation of all of your training practices. It creates your strength level and helps to push even harder in your gym.
Rest to Recover
Having a complete rest period allows recovery to your muscles. If you are working hard on your gym don’t cut down on your rest as it will retrain your muscles to grow. Our body releases the most at night while you sleep (especially during deep-sleep cycles). Our interrupted sleep cycles interfere with optimal growth hormone production and muscle repair.
Although muscle growth is not an easy task but we have numerous examples where people have achieved this target through continuous Determination, Discipline and Hard Work. You can do the same as well. Just Be Determined!