How Much Muscle Mass You Can Gain In A Month? Know Here!
Can You Gain Muscle Mass in a Month?
Well, that’s a highly subjective question. So, we’ll deal with this throughout this article.
Before we start, let’s establish a fact that muscles are not yogurt that you can make overnight.
A complex biological process and a lot of biomechanics go into building muscles. You have to set a lot of things in the right place to get the muscle growth going at the desired pace.
Let’s first have a look at the basic processes of muscle building. How does muscle growth actually work?
How Does Muscle Growth Work?
To make the muscles grow, you need to first break your muscle fibers by putting them under stress.
Usually, to attain this stress, there are a lot of different exercises.
When you challenge your muscles regularly with higher weights and resistance, the strength and size of muscles gradually increase.
However, not alone exercise is enough for the proper growth of muscles.
Diet is just as well important for the adequate nourishment of your muscles in order to grow properly.
Although muscle growth is a natural process of the body’s regular functioning. But we can optimize it through different tactics.
When we train with heavy weights and resistance, it breaks our muscles.
A proper diet, an adequate amount of protein, and enough rest help to repair the muscles by fusing the fibers. This eventually increases the muscle size.
Although the process sounds quite simple. But, the execution of this simple task is not that simple.
Above all aspects, let’s first discuss the muscle gain diet.
Diet for Muscle Gain
For rapid muscle growth, you need to sustain a protein-rich diet for a long period of time.
However, your body needs other macro and micronutrients along with protein for the better growth of muscles.
Let’s have a look at the role of different nutrients in your muscle growth…
#1: Proteins
Proteins are the basic requirement for any kind of growth in the human body. Similarly, it’s important for muscle growth as well.
When you break your muscle fibers in the gym during exercise, proteins work as the glue to fuse them together and increase the size of muscles.
Along with muscles, protein is helpful in maintaining hair, nails, and skin health as well.
Include foods like eggs, fish, meats, milk, and cheese for good quality natural protein.
Also, if you are a bit more serious about gaining quick muscles then you can also use the best protein powder within your budget.
#2: Carbohydrates
However, carbohydrates are not directly responsible for muscle growth. But they play a major role.
Carbs are the fuel for energy during workouts. Good quality carbohydrates elevate your energy levels.
It also helps you to improve your workout performance. Carbohydrates are also necessary to carry out several other functions in the body.
Vegetables, legumes, whole fruits, nuts, seeds, and whole grains are some good sources of high-quality carbohydrates.
It’s necessary to aid your diet with good carbs if you want to perform well at Muscle-building workouts.
#3: Fats
Most people see fats as an enemy of their fitness dream. Although they are wrong on that front.
Yes, fats do cause harm to your physical appearance. But, this is when the fat stored in your body becomes more than enough.
However, good fats are really necessary for muscle growth as well. Like carbohydrates, they also do not take a direct part in boosting your muscle strength or size.
Fats are necessary for the production of essential hormones in your body such as testosterone and HGH.
These hormones play a vital role in muscle development and the overall strength and wellness of the body as well.
Along with these three macronutrients, there are a lot of micronutrients that play their respective roles in muscle building.
Getting command over your diet is the best way how to build muscle mass naturally. Your diet during the period will determine How much muscle mass can you gain in a month.
With diet, the second main pillar to support your muscle-building is a good exercise regime.
Let’s have a look at the best exercises for rapid muscle growth…
Exercises for Muscle Growth
The compound movement activities are the best exercises to build muscle mass.
More the muscles you’ll activate in a single exercise, the more will be the testosterone release.
Some of the best muscle building exercises for rapid muscle growth are:
#1: Squats
Builds bigger and stronger thighs and glutes. It also targets a few major upper-body muscles.
#2: Deadlifts
The best exercise for bulking up. It involves the movement of your complete core and strengthens it.
#3: Dips
One of the most popular and effective exercises that cover all the upper-body muscles.
#4: Pull-Ups
Body-weight exercise for strong shoulders, back, and core.
#5: Bench Press
A traditional exercise to target all the chest muscles. There are a lot of variations of the bench press.
With all these exercises and a well-balanced diet, you can achieve big gains within a quick time.
Furthermore, you can add muscle gain supplements to your diet for even better results.
Let’s have look at some of the best supplements you can add to your diet…
Muscle Building Supplements
However, you need to understand that supplements are only to provide additional support to your diet.
You must give prime focus to making your diet sufficient enough for muscle growth.
There are certain supplements that you can add to your regime such as natural and best creatine supplement.
Some of the best supplements for building muscles are:
#1. Protein Powder
Protein powders are considered best if you can’t get enough protein through your diet. As they are very important to build muscles.
Thus, if you are not a vegan you can stick to dairy products or plant-based foods like hemp protein, pea protein, soy protein, and so on.
#2. Creatine
Our body produces creatine naturally providing the outburst of energy to build muscles and tissue.
This is the reason why such supplements are more popular among gym nuts and bodybuilders. Using such supplements, you can boost your energy to another level more efficiently.
#3. Weight Gainer
Weight gainers are generally for those who find it difficult in gaining weight and muscle mass. Thus, if you also feel the same despite consuming optimum calories and iron try out them. But make sure to avoid overdosage.
#4. Testosterone and HGH boosters
The testosterone and human growth hormone both are also responsible for your muscle growth. Thus you can also try the best t-boosters or HGH boosters available in the market to give a spunk to your muscle gain.
#5. Beta-Alanine
It’s an amino acid that helps in reducing your fatigue and provides more energy for your intense workouts. Though, there are no definite proofs of these supplements being completely side effects free.
That’s why always try to get the best pre-workout with Beta-Alanine.
However, there are a lot of safe supplement options available out there. But, you must always consult your physician or dietician before using one.
Let’s now conclude the discussion on How Much Muscle Can You Gain in a Month…
Summary
We established a fact in the very beginning. “How Much Muscle Can You Gain in a Month?” is subjective.
Although there are so many variables to take care of. But we can manage them and speed up our muscle growth.
Diet, exercise, and rest are the main factors that govern the growth of muscles.
Furthermore, you can add some supplements to boost it.
