Want To Know Exactly How Much Muscle You Can Gain In A Week, In A Month Or In A Year? Read On…
Here is a question for you: After training abs, do you take off your shirt and look for immediate results? I know everyone at my gym does – including me. Obviously, it’s a pointless habit and we all know that muscle growth takes time and improvements don’t happen overnight. Still, if you want to optimize your workouts, it’s an important question to ask how much muscle gain you can expect over a certain period of time.
Knowing this will not only help you get a sense of perspective where you personally stand, but also keep you from buying into shady marketing and products that promise to deliver results after only a few days.
Before we go into the numbers, I need to clarify something. Many people – especially those not satisfied with their results – believe that how much muscle you can build in a week, month or years depends entirely on genetics. While it is true that they always play a big role, bad genetics are usually not the reason for below average muscle growth, but instead a lack of the right workout, diet and mindset.
Note: The numbers below are all based on data from Lyle McDonald, one of the most respected researchers in bodybuilding. The values represent the average muscle growth one can expect under optimal conditions. Unfortunately, there is little data available for women, so we have to use the old rule of thumb of halving the men’s growth rate.
How Much Muscle Can You Gain In A Week?
1st Year Training:
0.25 – 0.5 pounds (≈0.125 – 0.25 kg) of lean muscle mass per week for men
0.125 – 0.25 pounds (≈0.0625 – 0.125 kg) of lean muscle mass per week for women
2nd Year Training:
0.125 – 0.25 pounds (≈0.0625 – 0.125 kg) of lean muscle mass per week for men
0.0625 – 0.125 pounds (≈0.03125 – 0.0625 kg) of lean muscle mass per week for women
3rd Year Training:
0.0625 – 0.125 pounds (≈0.03125 – 0.0625 kg) of lean muscle mass per week for men
0.03125 – 0.0625 pounds (≈0.0156 – 0.03125 kg) of lean muscle mass per week for women
How Much Muscle Can You Grow In A Month?
1st Year Training:
1 – 2 pounds (≈0.5 – 1 kg) of lean muscle mass per month for men
0.5 – 1 pound (≈0.25 – 0.5 kg) of lean muscle mass per month for women
2nd Year Training:
0.5 – 1 pound (≈0.25 – 0.5 kg) of lean muscle mass per month for men
0.25 – 0.5 pounds (≈0.125 – 0.25 kg) of lean muscle mass per month for women
3rd Year Training:
0.25 – 0.5 pounds (≈0.125 – 0.25 kg) of lean muscle mass per week for men
0.125 – 0.25 pounds (≈0.0625 – 0.125 kg) of lean muscle mass per week for women
How Much Muscle Can You Build In A Year?
1st Year Training:
20 – 25 pounds (≈10 – 12 kg) of lean muscle mass for men
10 – 12 pounds (≈5 – 6 kg) of lean muscle mass for women
2nd Year Training:
10 – 12 pounds (≈5 – 6 kg) of lean muscle mass for men
5 – 6 pounds (≈2.5 – 3 kg) of lean muscle mass for women
3rd Year Training:
5 – 6 pounds (≈2.5 – 3 kg) of lean muscle mass for men
2.5 – 3 pounds (≈1.25 – 1.5 kg) of lean muscle mass for women
What Are Your Thoughts On Average Muscle Growth?
Feel Free To Ask Questions Or Leave A Comment Below!
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