Is it possible to average 10 pounds of muscle each month?
For an athlete looking to change their physical form, there are all different levels of bodybuilding. For some it simply means improving on certain problem areas, chiseling out the abs or sculpting the chest. For others it is more about losing body fat and maintaining their muscle mass. But there is another contingent of athletes made up of those who wish to build massive physiques, and that is the desire to put on muscle mass. These are individuals that look at pro bodybuilders as their form of inspiration. They view mass monsters as the epitome of the ultimate physique. However, how much muscle can you put on in a short amount of time?
Young gym goers and bodybuilders join the gym looking to put on muscle as fast as possible, expecting to make massive amounts of gains in just a few weeks. For example, putting on 30 pounds of muscle in just three months, is that something that is possible?
Let’s break down putting on muscle mass and see how difficult it actually is, and what the process entails.
Getting Into the Gym
Many first time bodybuilders hope to make the transition from a skinny nobody to a massive bodybuilder ready for the Mr. Olympia stage in the blink of an eye. The reality is that those same people will either get hit with reality and see that they need to put in the work to put on muscle, or they’ll broken and give up within the first few workout sessions. This is for one reason and one reason only: they’re not going to be making the massive gains they seek in a short period of time. The muscle building process is much longer, and more difficult than you may think, it is not an overnight process.
That being said, what are some key points of putting on muscle?
The Muscle Building Process
Muscle building is something that many people are trying to achieve, but they expect results too quickly. There is a lot that goes into putting on muscle, such as training, diet, and supplementation. Let’s break these things down.
Training
Training is the most fun part of the muscle building process. Getting into the gym, loading up a barbell, picking up some heavy dumbbells, getting stronger, who doesn’t love that? While you can walk in everyday and do the same thing, but the best thing for you to do is follow a well-written training program that helps you to progress on your lifts. Check out the Boostcamp App for some great programs that can help you build solid muscle mass.
Read our full review of Boostcamp here.
Diet
Diet is something that no one wants to hear about, but it is the most important part of your muscle building process. When you lift weights, you are breaking down the muscle, creating minor tears. That being said, you need to consume the correct amount of nutrients to rebuild those muscles, building them back bigger and stronger. You need to consume an adequate amount of:
While you may think that eating whatever you can find is good for bulking up, it is not. You will put on massive amounts of body fat, and not as much muscle mass as you would like to. Whole foods and focusing on the proper macronutrients is the key to building muscle.
Supplementation
Now, supplementation fills the cracks where your diet cannot. Even if you have a perfect diet, there are still areas that you will need more. This is where supplements come into play, to help you get the proper amount of not only macronutrients, but also micronutrients, to grow and recover.
Some key supplements are:
- Multivitamin
- Protein Powder
- Creatine
- BCAAs
So, Can You Gain 30 Pounds of Muscle in 3 Months?
This is a tricky question, while you can easily gain 30 pounds in three months, 30 pounds of strictly muscle mass is going to be nearly impossible. Not to mention, it would be extremely unhealthy to do so. Putting on that much weight that quick would stress your joints, as well as your most important muscle, the heart. However, there are a few ways that you can put on some great amounts of muscle in a short time. Let’s take a look.
Being a Newbie
That’s right, when you are newer to the gym you will put on muscle quicker than someone who has been lifting their entire life. This is because your body is going through new stimulus, and is being forced to adapt. Now, putting on 30 pounds of muscle in your first three months of lifting is going to be almost impossible, but you can certainly put on a good amount if you eat and train right.
Progressive Overload and a Perfect Diet
You do not want to lift the same weight for the same amount of sets and reps each week, you will not grow. You need to overload the muscle, forcing yourself to become bigger and stronger.
Accompany that with a good diet, and you will be making some serious gains in a short amount of time.
Anabolic Steroids
This is not something we recommend, but is a common factor amongst many pro bodybuilders which is why we are adding them to the list of how to get bigger quicker. Anabolic steroids are used to repair the muscles to make them grow back bigger and stronger, much faster. While it sounds great, these substances come with a great amount of side effects that can be detrimental.
Side effects of steroids include:
- Hair loss
- Organ damage
- Erectile dysfunction
- Infertility
- More
If you are looking to increase your testosterone, take a look at an over the counter testosterone booster.
Muscle Building Wrap Up
What is your goal for building muscle? How quick do you intend to reach that goal? Let us know what you think in the comments and forums. Also, be sure to follow Generation Iron on Facebook and Twitter.
