I found these guidelines and we thought it was interesting enough to include in this months blog.
Category Rate of Muscle Gain (Men) Rate of Muscle Gain (women)
Beginner 1-1.5% total body weight/month 0.5-0.75% total body weight/month
Intermediate 0.5-1% total body weight/month 0.25-0.5% total body weight/month
Advanced 0.25-0.5% total body weight/month 0.125-0.25% total body weight/month
We need to look at things logically and break down what it all means. A 70kg male, new to training, has the potential to gain 0.7- 1.0 kg of muscle mass per month, (on average). A 60kg woman can on average gain 0.3-0.5 kg of muscle per month in the early phase of training.
So gaining mass is not as easy as some people think. Diet is a huge factor and the caloric intake varies from person to person. Hard gainers often have a high level of ‘Non-exercise activity thermogenisis (NEAT). These people burn fat just standing around but also easily burn up muscle tissue, (catabolise).
Gaining muscle- whether you just want to tone up a bit or put on some serious size- is hard work.
The longer you do it- the less gains you get.
It requires consistency and diligence. It isn’t something that just happens overnight. (Personally, I wish it did).