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Your muscles need adequate protein to repair and recover after training. The average beginner can expect to see around three pounds of muscle growth in their first six weeks of training. The longer you’ve been training, the slower the gains will come. For example, a 20-year-old male with strong genetic potential and a large percentage of fast-twitch muscle fibers (those that respond to growth the easiest) could gain lean mass at a rate of 2 pounds per month. Muscle growth varies so much from person to person that it’s almost impossible to predict in advance exactly how much muscle you’ll gain over a certain period of time. You have the discipline to eat right and train hard on a consistent basis, week in and week out, for months at a time. Pick up any of the popular fitness magazines, and you’d be forgiven for thinking that building muscle is the easiest thing in the world. Up to that time, this was the biggest change I’d ever made in a single year.”. You can expect to build muscle and get stronger every week. The type of training you’re doing. You can generally gain half as much muscle with each passing year. As long as you train hard and push yourself, high reps (15-20), medium reps (12-15) and low reps (5-8) can all be used to build muscle. And nobody else does either. How quickly do your muscles start growing? As a result, the adaptive response to your workout plan won’t be all that it might have been. While some of us have a lot of satellite cells, this doesn’t hold true for everyone. Average Natural WOMAN: between 0.12 – 0.25 pounds of muscle per week (or about 0.5-1 pound of muscle gained per month). Your total calorie intake. The phenomenon is referred to as ‘newbie gains’ and usually lasts between three and nine months. 5 Keep in mind there is a certain limit on how much your muscles can actually grow dependent on gender, age, and genetics. Training variables, such as how often each muscle group is trained, how many exercises per muscle group you do, the number of sets and reps you do, as well as the amount of effort you put into each set, will have a big impact on the speed at which you build muscle. Let’s assume all the muscle-building stars are aligned. Average Natural WOMAN: between 0.12 – 0.25 pounds of muscle per week (or about 0.5-1 pound of muscle gained per month). But how fast can you gain muscle, really? To give you an idea of the time course of changes in muscle thickness during a strength training routine, check out the figure below. Genetics can have an influence, but I would assume that for a very large majority of people the difference will be insignificant. There’s no shortage of people and products making outrageous claims about how fast it’s possible to build muscle. Some folks take the view that cardio and weight training don’t mix. You can certainly build some muscle with a workout lasting 30 minutes, especially if you’re training 4-6 times a week. RELATED: Hypertrophy Training: How to Make Your Muscles Really, Really Big. But the pecs and triceps were still growing on a regular basis. And unless you’re willing to have your genes tinkered with by a renegade scientist, there’s not a single thing you, me, or anyone else can do about it. Running, for example, tends to cause more muscle damage than low-impact forms of exercise, such as rowing, swimming or cycling. Of course, muscle tissue itself can’t actually “remember” anything. Your metabolism rate does affect how fast you gain muscle mass. Even with a high intake of protein, restricting your calorie intake and trying to lose weight will mean a slower rate of muscle growth. Strictly speaking, your potential rate/speed of muscle growth depends on your training experience and your current muscular development. 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