Building muscle mass is a relatively slow and tedious process, and realistically only so much can be gained in a given period of time.
Maximising the rate at which you build skeletal tissue is multifactorial, and requires more than just following a workout program and hitting a daily protein quota. Rather, there are three main pillars which will heavily dictate the rate at which someone can build muscle mass. These being training, nutrition, and lifestyle.
Within these, there are sub-sets which contribute to the overall productivity and efficiency for those in the pursuit of maximising their results. These include, but are not limited to, consistently training with a high level of intensity and accuracy. Also, following a nutritious diet with sufficient protein and a surplus of energy, as well as prioritising quality of sleep and a low-stress, supportive environment.
Given that skeletal muscle mass is a tissue and will add weight to the human frame, it’s important that trainees deliberately commit to a period of weight gain to maximise muscle accural. Furthermore, the number of variables that they can consistency optimise for a period of ~4-12 months will influence their monthly rate of gain.
Those with a higher training age, who are closer to their natural potential, or can only optimise a few variables are recommended to commit to a more conservative rate of gain, being 0.5-1% of BW per month.
Those with a lower training age who are further from their natural potential and/or able to optimise the majority of variables can consider gaining at a more moderate pace, being 1-2% of BW per month.
Let us know, where do you land on this scale?