If your goal is to put on muscle, you might be wondering how long it takes to get some noticeable change in your physique.
There are a few factors to consider when answering this question.
This can have an impact on how fast you put on muscle mass. Some populations can add size with ease while others make much less progress in the same amount of time. However, everyone can get progress!
Beginners can see the fastest growth. Typically, someone new to training can gain 2 to 3 pounds of muscle in a month. After the initial adjustment to training, 1 to 2 pounds can be achieved on average. Those with many training years under their belt seek gains of 0.5 to 1 pound in a single month.
Type of Training
Resistance training (lifting weights) is the clear best way to gain muscle. Coupled with bodyweight / gymnastics movements and explosive training. your body will signal to build more muscle to keep up with the demands.
Protein is king when it come to building muscle. The amount needed will vary to each individual but it might be more than you think if you’re serious about putting on mass. Here’s a quick calculator for an estimate but if you want a more personalized number reach out to a registered dietitian.
So the answer is…
Unless you’re going the Captain America route, then it takes time and dedication. However, if you stick with a good training program and adjust your diet accordingly, you could see some real results quicker than you might think!