How Much Muscle Can You Actually Gain in a Month?

  • Thursday, July 21, 2022 11:58am
  • Blog

You can’t gain muscle like magic. It takes hard work and most of all – TIME. You will need to devote a combination of a well-balanced diet and exercise if you want to achieve healthy muscle growth. But if you’re looking to add a lot of muscle, say within a month, here’s what to do.

So, how much muscle could you possibly gain in one month?

Ideally, you could naturally gain 0.5 to two pounds of muscle per month as per the strength training and medical and community.

But that said, because everyone is different, everyone will build muscle at different rates. People with already-developed muscle fibers as well as experience won’t be able to achieve a lot of muscle growth as quickly or as easily as people who are new to the strength training game.

Some research says that experienced fitness people may not gain more than just a couple or three pounds of muscle a year.

That’s why it’s hard to say how much one person could bulk up in a month. This will depend on many factors, such as hormones, training, nutrition, recovery, and the use of supplements.

How you can gain more muscle fast

Whether you’re looking to compete in lifting competitions or you’re looking to build muscle for health reasons, check out these tips for getting the best results.

How muscle growth actually works

When you work the muscles too hard and for too long, you can traumatize muscle fibers. Don’t worry, though, your muscles can handle it. It’s actually this trauma that can activate satellite cells to fix your muscles so they get bigger and stronger.

But this won’t all happen while you’re working out. This happens afterward. In fact, your biceps are busy bulking up when you’re taking a nap or watching TV, not while working out.

How you can quicken the process

To maximize your muscle cell growth (hypertrophy), you need to engage in resistance training.

A 2019 research review says that hypertrophy-oriented training must include a good blend of metabolic stress and mechanical tension. You will have to do many sets of resistance exercises so you can increase your heart rate.

For bodybuilders, you should enlist the help of a coach or do your research on hypertrophy yourself. You should also work with a registered dietitian so you know you’re getting all the best proteins and other macronutrients necessary to build muscle.

In a nutshell, you need to determine the individualized program that works best for you.

What is blood flow restriction (BFR) training?

If you’re a bodybuilder, this term may not be new to you. This technique restricts blood flow, creating the perfect cell environment for achieving muscle growth.

A 2021 review revealed that participants experienced rapid increases in muscle strength, size, and endurance capacity.

This doesn’t mean you should run out and restrict your blood flow, as it hasn’t been proven to boost muscle mass in one month. Only use this technique with clinical, trained supervision.

Monthly muscle growth: A checklist

To maximize your muscle growth, researchers recommend engaging in the following:

  • Perform multiple sets – at least three to six.
  • Complete multiple reps of six to 12 reps.
  • Take short rests for up to 60 seconds in between sets.
  • Go with moderate intensity – 60 to 80 percent effort for each rep.
  • Mix things up with a four-day split or circuit workout to prevent muscle plateaus.
  • Increase your training regimen to continue to challenge your muscles.
  • Update your skills by adding advanced techniques to overcome plateaus, reduce training time, and prevent boredom.
  • Incorporate cardio exercises. The American Council on Exercise says to add a couple of days of HIIT (high-intensity interval training) cardio so you can burn extra calories every week.
  • Prioritize a healthy diet with lots of lean proteins, fruits, veggies, and whole grains for optimal hypertrophy.
  • Do not give up, as persistence is key if you want to maximize results.

Muscle-building workouts that work

No need to get fancy when you want to bulk up. Get the most out of your workout with exercises that focus on more than just one muscle group, such as rows, squats, and overhead presses. Focus on bodyweight exercises or those involving barbells and dumbbells.

Check out these tips to help you achieve muscle growth in a month.

1. Squats

Do squats with barbells to achieve massive legs as well as big upper-body muscles. Start off standing with your feet apart (hip-width), then sit in an invisible chair.

2. Deadlifts

Do a round or two of deadlifts with barbells to feel the burn in your hammies, back and glutes. You’ll get ripped quick. When lifting the barbell to your hips, keep your torso at a perpendicular direction to the floor.

3. Dips

Triceps dips will really work your triceps, shoulders, and chest hard. Use parallel bars and keep your hands shoulder-width apart with arms straight, then dip.

4. Pull-ups

If you are unable to do a pull-up you can prepare for one by doing a dead hang on a bar. Do it for as long as possible.

5. Bench presses

There are many bench press variations out there, and all of them are quite effective for bulking up the upper part of your body. Go with a flat bench dumbbell or barbell to start off, slowly working your way to tougher inclines.

Diet details

You don’t have to be super strict in your diet to get jacked. You just have to consume a healthy, well-rounded diet.

Get lean protein

The American College of Sports Medicine says you should get 10 to 35 percent of your calories per day from protein. If you tend to have intense workouts, you will fall near the 35 percent of the range. Some research from 2019 says the 10 percent number is a minimum, not an ideal.

You don’t always need a supplement to get enough protein. You can get your protein from these foods:

  • beans
  • nuts
  • eggs
  • Tofu
  • fish
  • lean meat
  • poultry

If you don’t know if you’re getting enough protein, consult with a registered dietitian.

Eat complex carbs

Carbs can convert to glycogen (which helps to build muscle). You want to get about half (45 to 65 percent) of your total daily calories from carbs.

Vegetables and fruits are great carb sources. The CDC says you should get at least 3 ½ to five cups per day. Complex carbs such as beans, peas, sweet potatoes, quinoa, and whole grains are good choices.

Some dairy products, such as milk and Greek yogurt, also have carbs.

Don’t forget healthy fats

Even if you’re not looking to gain fat, you must still eat fat.

The 2020–2025 Dietary Guidelines for Americans says that adults should get 20 to 35 percent of total daily calories from fat. You should also get less than 10 percent of calories a day from saturated fats, which are the not-so-healthy ones that originate in foods such as butter, processed meats, and sweets.

Go with foods that feature heart-healthy fats, such as salomon, nuts, and avocado.

What about supplements?

Most people are able to get the necessary nutrients for building muscle by maintaining a healthy, balanced diet.

That said, supplements can help you achieve your goals more quickly.

Protein supplements

Protein is needed for building muscle, but if you find it’s too hard to get enough protein in your diet, try supplements such as whey or casein (dairy byproducts). If you would like a plant-based option, try pea protein, soy protein or hemp protein.


Your body naturally makes this substance, responsible for helping your muscles and tissues grow and use energy to get you through short, powerful bursts.

Creatine supplements are very popular with bodybuilders and gym goers. They augment your body’s natural creatine production so you can build muscle faster and more efficiently.

Because creatine pulls water into the cells to build muscle, try to avoid alcohol (which dehydrates the body) and consume lots of water.

Weight gainers

If you find it difficult to gain muscle and weight, even with a strict fitness routine that includes pumping iron and getting lots of calories, weight gainers could be a solution.

Just don’t overdo it. These high-calorie supplements can have more than 1,000 calories, hundreds of carb grams, and 50 grams or more of protein per serving.


Beta-alanine, an amino acid, reduces fatigue and boosts exercise performance.

There’s not a lot of research out there regarding this, but the International Society of Sports Nutrition says it may be effective for improving muscle growth and is safe.

This is a list of just a few of the most common supplements. You can head to your local vitamin store and find many more.

Always speak with your doctor or a registered dietitian before you take any supplements. They can tell you which type of supplement is right for you.


While it may be tempting to take steroids so you can bulk up quickly, think twice. While anabolic steroids (which are synthetic forms of testosterone) have some legitimate medical uses, they shouldn’t be used for bulking up.

Steroids can have harmful side effects such as high blood pressure, sexual and reproductive disorders, and liver disorders. They are illegal to use without a prescription in several countries, including the United States. Never use them without talking to your doctor first.

In Conclusion

It’s difficult to say across the board how much muscle a person can gain in a month. This will all depend on fitness experience level, age, diet, genetics, and workout regimen. But most people can gain 0.5 to two pounds of muscle a month.

The best thing for building muscle growth and gaining weight is to focus on resistance training and a healthy diet.

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