What's the the most efficient number of pound of muscle one can gain in a month?

J

JackShephard

0
Sorry for the verbose thread title, but the question is in the title :)

In a nutshell, I've read on these forums of people talking about gaining 20 pounds of mass in 3 months. Other talk about even higher gains. While some mention a 'safe' limit of 2 pounds per month of lean body mass.

So my question is, assuming you are on the 'perfect' diet and the 'perfect' training plan for your bodytype and condition, what is the most efficient (ie, the poundage that is mostly made of lean mass, ie, muscle) weight one can gain a month? Are the incredible gains mentionned above realistic, or is the 2 pound/month a good goal?

Thank you!
 
It will vary from person to persoon man. But a general rule of thumb is 1 lbs of LBM per week is ideal, so one month is about 4.5 lbs. That is my answer but I've seen teenagers who posted where they just bloomed 30 lbs in a few months and from the pictures it was mostly muscle + height. Nevermind they probably hit their growth spurt as well. From my personal experience being in my mid 30's, if I can get 0.5-1 lbs of lbm per week is awesome.
 
I don't think you'll gain 2lbs of lean mass a week on an average basis. I'd go for no more than 1 lbs. I'd actually want to go for less, but it's hard to follow the weight with less than 1 lbs. It's really up to you though, but muscle building is slow.
 
of course varies from person, their diet etc.

if yo uare running the PERFECT size gain diet, IE 5 meals of good protein a day + prot shakes, and with a good training routine i think 1 lb a week should be easy to gain.

im currently running steroids, eating as stated above and training everday and iv put on around 15 lbs in the last 6 weeks.

Body fat around 7-9% goes up and down.

over the 6 weeks, the weights i can lift have increased:

biceps 40%+
triceps+50%
back +80% (was rowing 60, now im rowing 95 for 8 reps)
shoulders 40%+

I geus it all depends on your body's natural test production at the end of the day, all the diets and routines can be changed but if your stuck with a low test production like me, then the only way to put on real size real fast is gear :S.
 
Felzy21 said:
of course varies from person, their diet etc.

if yo uare running the PERFECT size gain diet, IE 5 meals of good protein a day + prot shakes, and with a good training routine i think 1 lb a week should be easy to gain.

im currently running steroids, eating as stated above and training everday and iv put on around 15 lbs in the last 6 weeks.

Body fat around 7-9% goes up and down.

over the 6 weeks, the weights i can lift have increased:

biceps 40%+
triceps+50%
back +80% (was rowing 60, now im rowing 95 for 8 reps)
shoulders 40%+

I geus it all depends on your body's natural test production at the end of the day, all the diets and routines can be changed but if your stuck with a low test production like me, then the only way to put on real size real fast is gear :S.
Click to expand...

You're on gear? then you can't really extrapolate your experience to natural trainers. I think even with good training and diet 1lb per week muscle gain on average would be hard. Think about it, if you gained that on average each week, a lot of people would be huge. And you're making perfect diet and training sound easy. It will take years to find out what the perfect diet and training is for you.
 
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