How Much Muscle Weight Can You Gain In A Month?

You naturally begin to lose muscle with age, but adding lean muscle tissue to your frame through resistance training can help promote bone strength, boost your metabolism for easier weight control, reduce your risk of injury and help prevent or relieve conditions such as diabetes, back pain, arthritis and osteoporosis. Your body is only capable of producing a limited amount of muscle in a month, and you can maximize your gains through healthy eating and a well-planned strength-training program.

Rate of Gain

Your body can only gain about 2.5 lbs. of muscle per month, and your individual rate of gain depends largely on your gender, hormonal makeup and genetics. If most of your family members are thin or have trouble gaining weight, chances are you'll have a much slower rate of muscle gain than someone from a family of burly individuals. Men tend to gain muscle faster than women due to their higher levels of testosterone.

Calorie Surplus

To build muscle at a rate of 2.5 lbs per month, or 0.5 lb. per week, you'll need to start consuming 250 to 500 calories more than you burn each day. If you tend to gain fat easily, aim for the lower range, but if you struggle to gain any weight at all, go for more calories. The amino acids in protein are the building blocks of muscle, so try to eat 1.2 to 1.7 g of protein per kilogram of body weight per day. Boost your caloric intake by eating plenty of carbohydrates in the form of whole grains, juices, fruits and vegetables.

Building Muscle

Eating extra calories without strength training will only result in fat gain. To ensure your extra food intake turns to new muscle mass, make strength training your primary form of exercise. The American Council on Exercise recommends performing three to six sets of six to 12 repetitions to promote muscle hypertrophy, or growth. Choose one to three exercises for each muscle group in your body, and always lift with enough weight to fully fatigue your muscles by your final repetition. If you can finish your final set with proper form, increase the resistance level for your next workout.

Warnings

While both nutrition and strength training are necessary for muscle growth, doing too much too fast won't speed up your gains and can cause serious health concerns. Many athletes looking to gain muscle turn to protein supplements, but because your body is unable to rid itself of excess protein, any you consume in excess of what you need is stored as fat. When your body processes protein, it consumes water and expels urinary calcium, so taking too much protein, especially in the form of supplements, can lead to osteoporosis and dehydration. When strength training, always give your muscles a full 48 hours to recover between workouts, and stop lifting right away if you experience pain, dizziness or feel short of breath. Talk to your doctor before beginning any new diet or exercise program.