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Exercise! Love it or hate it, let's motivate each other to just DO IT!

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Old 01-31-2012, 11:42 AM   #1
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Join Date: Jan 2012
Location: Upstate NY
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S/C/G: 132.8/Ticker/115

Height: 5'2"

Default Rate of Muscle Gain

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...
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Old 01-31-2012, 12:29 PM   #2
On the slow track.
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Join Date: Jul 2011
Posts: 607

S/C/G: 210/ticker/160

Height: 5'9


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.
"Losing weight is easy; I've done it dozens of times."

(with apologies to Mark Twain).

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