How quickly can you build lean muscle?

If you're new to the gym or a veteran, this is for you

//A Short Thread//

Muscle is not dependent on calories

Rather, it relies upon

- protein intake
- resistance training

Studies of untrained vs. experienced individuals showed that after 5 months:

Beginner's muscles grew 5-6%

Experienced lifters muscles grew 3-4%

So, newbie gains are real

In terms of actual muscle mass

It is possible to gain 1-2 pounds of muscle per month

This doesn't sound like much

But if you stay consistent for just 6 months

That's 6-12 pounds of lean muscle!

One of the most important factors to muscle growth is resistance training

Include compound movements like variations of the squat, bench press, deadlift, and overhead press

These work multiple muscle groups at once, improving exercise efficiency and stimulating muscle growth

In addition to compound exercises

Include isolation exercises to target specific muscle groups

Unlike compound exercises, isolation exercises target one muscle group at a time

Providing maximal stimulation and growth potential

On the other hand

Taking a day off from the gym may feel like you're losing your gains

Not true

You can take up to 2 whole weeks off and won't lose any lean mass at all

Don't be afraid to take rest days

Other factors that affect your muscle gains

- proper diet
- supplements
- sufficient sleep and rest

The only supplements worth looking into (aside from vitamins and general health supplements, like fish oil) are creatine 5g/day) and protein powder

So if you're not seeing the gains you think you should after a few months, just remember

It takes months for noticeable changes in appearance

Also, take a look at your training, diet, and rest

Thanks for reading

If you have any questions about your fitness journey just send me a DM

RT the first tweet to spread the knowledge https://twitter.com/keithbc86/status/1502244109385441285