After a week of intense workouts in the gym, you can climb well to see if you have gained any muscle, but it is very likely that you will not.In fact, muscle building does not happen overnight; It requires a lot of work and commitment to see the results.
It is worth noting that a large increase in muscle is more likely to take years instead of months, and the muscle mass that can increase in a month is actually very small.Any severe weight fluctuation within a month is usually due to the loss or retention of fluids, rather than the new swollen muscles.
How many pounds of muscle can you build in a month?
According to Marc Jacobchick (DPT), SPEAR physiotherapist, the amount of muscle a person can obtain per month varies from person to person.
“The maximum amount of muscle you can get in a month is not just between men and women, but also between everyone,” Jacobchick told The Independent. “The intensity of training, volume, frequency, genetic makeup, diet, rest and hormone levels have a specific effect on muscle gain.”
However, even if your diet is perfect and you have a perfect workout, do not expect to see significant weight differences in a month.
“Taking all these factors into account, the average person gets about one to two pounds of muscle per month, while the average woman gets one pound of muscle per month,” Jacobchick told us.
Exercise can develop muscle faster
While some exercises may not generate more than a few pounds of muscle at a time, some exercises can help you develop your muscles faster in the long term.
Jacobchick tells us: “It has been shown that strong resistance movement develops muscle faster than mild resistance exercise and aerobic exercise”, the basis of the principle of overload.
For changes and muscle growth, “the stimulation (sports) must be large enough to produce small tears in the muscles, and through rest and proper nutrition, it will be stronger and stronger than before,” he said.
Basically, to develop muscle, you must use your muscles.
Exercises that involve lifting weights are appropriate for muscle growth, and are recommended, and heart-based exercises will give minimal results.
“Based on the principle of overload, the stimulation of cardiovascular exercise is usually not enough to cause significant muscle gain,” Jacobchick told us. “Think about it: your muscles do not need to be strengthened to get resistance, they have to be bigger and stronger to lift more weight.”
OrangeTheory’s personal trainer, Benji Tiger, agreed.
“To gain muscle, you must do weight training and a minimum of aerobic exercise,” Tiger told The Independent. “Aerobic exercise helps reduce excess body fat, but doing too much can make your body burn in the muscles.”
How diet affects your ability to gain muscle
Another thing to consider when it comes to gaining muscle are your eating habits.
If the scale number increases constantly and frequently, the resulting body weight may be the result of an increase in fat instead of muscle retention, if not liquid.
Even if your diet is not good, you still have muscle, but most foods that are saturated or high in fat can block muscle growth instead of supporting it.
According to Jacobchick, “the quality, quantity and timing of the diet have a direct impact on your ability to gain muscle.”For those who take muscle seriously, the best food is natural and has a high protein content.Time is very important because muscle supplementation is essential after tightening the muscles.
For the best results, Jacobchick recommends eating for 30 minutes to an hour of exercise, because this is “the best time for the muscles to absorb the protein and begin the reconstruction process.”Developing muscle can be a slow process, but as time goes by, the dedication to maintaining a healthy lifestyle will appear.