I would agree with your personal trainer. In fact I think that number is even a little high. As you said there are a lot of factors to consider but it is very tough to put on muscle. The amount of calories that you need to consume versus exercise burning those calories off.
Definitely very tough. Don't get me wrong, there are some people out there who have a great a natural ability to put on large amounts of muscle in short periods of time. However personally, I find it very difficult especially when you are doing it naturally without any supplements or other assistance. I did some amateur natural bodybuilding and I worked very hard at it, I ate according to my plan and still only managed to put on 8lbs of muscle in that year.
Probably the best qualified to answer this would be Brad Schoenfeld, PhD. He is the worlds leading authority on training for hypertrophy. Here is a link from an interview given last year that covers that particular question and other valuable pieces of information relevant to your query. Thank-You all for your different comments and answers, and like I said,… before I want to start writing my online book about this subject I want to see different peoples point of view on this subject.
However much a persons focus and motivation will allow? The process is truly holistic Great Question! I would agree with his answer. That is with a strength building workout routine. So it really depends on what you are doing, eating and there are all of the factors that you listed that must be put into the equation.
I would say. Strictly depends on ones genetics, food intake, and supplements! Honestly depends on that individual but you can build lbs of muscle per month on average! Join Today! Sign in. Open menu Alignable. As we age, hormone levels can drop, leading to decreased muscle or a harder time gaining it. However, with a proper diet and exercise routine, you can still achieve excellent strength and muscle function. Remember that you will likely gain more muscle during the initial one to three months of training, but gain less after that.
Overall, around 8 to 15 pounds per year could be a good estimate, but again, some people may gain more or less than that. 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 simply no other way. To gain muscle, resistance training is essential. There is a wide range of training modalities that can help build muscle.
Traditional advice says that a range of 8 to 10 reps per exercise is ideal for muscle hypertrophy, but in reality, lower or higher repetition ranges will also lead to muscle gain. The most important factor for increasing muscle mass is to continue stressing and challenging the muscles, so that they must adapt and grow. One common method to achieve this is to increase the volume of weights lifted over time. Any type of resistance exercise can help build muscle.
If you are a beginner, you can start with bodyweight exercises and practice form and technique. Additionally, compound lifts—ones that use multiple joints and muscle groups—elicit the highest response in terms of overall muscle activation.
However, single-joint exercises can also create a muscle-building effect. Choosing a combination of both is a good strategy. There are a few nutritional factors to consider when assessing the rate of muscle growth.
Muscles consist of muscle fibers and connective tissue, and contain blood, water, and glycogen the storage form of carbohydrate. To fuel muscle growth, it is ideal to consume a higher number of calories than you burn. Consuming enough protein, in particular, is essential. Research shows that eating at least 0. Over the course of a day, take in approximately 1. You can reach this protein intake level by eating 3 meals containing 0. Various supplements may also help to boost muscle growth, including protein powder, which can help you reach your ideal protein intake.
Supplementing with branch-chain-amino-acids BCAAs is another way to acquire the building blocks of protein and build muscle, but if you already consume enough protein, adding BCAAs may not be necessary. Creatine intake of around 5 grams per day has been shown to help increase lean muscle tissue in those that participate in resistance training, although its mechanism in older adults is still being investigated. The best way to monitor your muscle gain is to compare your results to previous months.
If you gain weight and strength while resistance training and consuming an adequate diet, you are optimizing your chances of gaining muscle. Get exercise tips to make your workouts less work and more fun. Nitschke E. How muscle grows. American Council on Exercise. Published August 30, Maximizing muscle hypertrophy: A systematic review of advanced resistance training techniques and methods. Castaneda R, Fetters KA. This article covers how much muscle you can gain in a month, including how to get started and supplements that may be worth taking.
In most cases, gaining muscle is a slow, gradual process, and it can take years rather than months to see sizeable results. That said, beginners and some intermediate lifters may be able to see small changes after just a few months of intense training.
Similarly, one small older study observed a 5. This suggests that trainees without prior strength training experience have a greater potential for muscle gains than athletes with training experience.
While data is limited on exactly how much muscle you can gain in a month, these studies suggest that short-term muscle growth is modest in natural athletes. Though data on the specific amount of muscle you can gain in a month is limited, select studies suggest that new trainees can yield noticeable muscle gains in less time than those with resistance training experience.
When looking to gain muscle quickly, there are a few factors you can focus on to get the most efficient results for your efforts. Arguably, the most important factor is to focus on high intensity resistance exercises in the 8—12 rep range 4 , 5. These include compound movements like variations of the squat, bench press, deadlift, overhead press, snatch, and clean and jerk.
These work multiple muscle groups at once, thus improving exercise efficiency and stimulating muscle growth. In addition to compound exercises, include various isolation exercises to target specific muscle groups.
Unlike compound exercises, isolation exercised target one muscle group at a time, providing maximal stimulation and growth potential. While cardiovascular exercise is important for overall health, it does not play a major role in muscle gain. Ultimately, it may be helpful to consult a certified trainer to help you put together a suitable exercise program.
Another significant component of gaining muscle quickly is proper nutrition. This means consuming slightly more calories than you burn, as gaining muscle is an energy-expensive process 6. Two important factors when looking to maximize short-term muscle gains include high intensity resistance exercise and proper nutrition that prioritizes a calorie surplus and adequate protein.
Two other important factors to consider are age and sex, which can also greatly affect muscle building. When just getting started with strength and hypertrophy muscle building training, you have great potential for muscle growth. This is because training is a new stimulus, and as your muscles are worked, growth occurs to prepare them for future training.
That said, muscle growth is still limited during the initial stages of resistance training, while most of your strength gains are due to neural adaptions. This means that as you train, your brain gets better at recruiting muscle fibers to contract during a particular exercise 5. After training consistently for at least 1 year and grasping the fundamental movements, you move toward the intermediate phase of training. This tends to be where trainees spend the most time, with some never progressing onto the advanced phase.
During the late—beginner and early—intermediate training phase, you have the most potential for muscular growth , as you have moved past the neural adaptation phase. At this point, you can proficiently perform most movements and stimulate significant muscle growth.
The advanced phase of training takes a significant amount of time and effort to reach, usually at least 2 years for even the most gifted athletes.
0コメント