Muscle growth rate
Most people can gain about 0.2 - 0.5 kg of muscle per month. For beginners or young athletes, this figure can reach 0.9 kg. The fastest rate of increase usually occurs in the early stages of strength training, then gradually decreases as the muscles have adapted.
A study by Abe T, DeHoyos DV, Pollock ML, Garzarella L, published in the European Journal of Applied Physiology, followed men and women on strength training for 12 weeks. The results showed:
Women: lower body muscle thickness increases by 7 - 8%, upper body increases by 10 - 31%.
Men: lower body muscle thickness increases by 7 - 9%, upper body increases by 12 - 21%.
The rate of muscle growth depends on many factors, says Dr. Aviv Joshua, a nutritionist (MS, RDN) in the United States. The important thing is to persevere and set the right goals to maintain motivation".
Factors affecting muscle gain
Genetics: broke ground decision and muscle development potential.
gender: Men gain muscle faster thanks to high testosterone levels.
Age and hormones: Hormones changing with age cause muscle growth to slow down.
Exercise history: Newborns often increase faster.
Body composition: People with more muscle will increase less than in percentage.
Diet: Calories and protein, carbohydrate, and fat sections play a big role.
Exercise regimen: Exercise type, weight level, and exercise frequency.
Rest: Sleep and recovery help muscles grow to the maximum.
Exercises to prioritize
Do 3 strength training sessions/week, focusing on multi- muscle group movements such as squat, deadlift, row, lunge and bench press. Do 3 - 6 sets of 6 - 12 reps, with a weight of 70 - 85% of the maximum weight that can be lifted at one time (1RM).
The role of nutrition and supplementation
Protein: Minimize 1 g/kg of body weight/day to support muscle development.
Creatine: May help improve muscle strength and mass, especially in young people.
Balanced diet: Properly combine carbohydrates, protein and healthy fats to provide energy and support recovery.
No dietary supplement can replace a reasonable exercise regimen with adequate recovery time, Dr Joshua emphasizes.
Muscle growth is a journey that requires time, perseverance and a scientific plan. Setting realistic goals, maintaining proper nutrition, exercising properly and getting enough rest will help you maximize efficiency.
