Exercise! - Rate of Muscle Gain

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01-31-2012, 12:42 PM
Hi all,

I have a question. I know that the answer is going to vary based on body type, genetics, and the exercises being performed, but I am just looking for a general range.

How fast can someone gain muscle weight?

I ask because the scale has been oscillating between the same three pounds for weeks. I have been staying within my calories. I have upped my strength training, but I feel thinner and firmer.

So I am trying to figure out:

How fast am I burning fat vs. putting on muscle weight?

And how much of my weight is actual muscle vs. water retention?

If I was just doing cardio, there is no doubt the scale would be down right now. But I am really focusing on achieving a nice cardio/strength balance and I am trying to justify this plateau on the scale.

Thanks in advance for any insight...

01-31-2012, 01:29 PM
I'm not an expert but I do read a lot about this stuff. I would say that you're going to be able to build 1-2lb of muscle in a month, MAX. And that's with serious weight training with heavy weights and a high protein, maintenance+ diet. You might be able to add a couple of pounds of muscle when you first begin weight training while eating at a deficit, but that won't last very long.

New muscle is probably not the source of your scale fluctuations. It is very common for muscles to hold onto water after exercise though, especially when you first start. That, to me, seems the much more probable explanation.