19/08/2026
How much muscle can I expect to gain? 🤔
➡️ 0.1 - 0.45kg muscle gain per month!
📈 1.2 - 5.4kg gain per year. Reducing each year.
Doesn’t that seem so little?
Higher end groups:
- New lifters
- Returning lifters who are out of shape (lost muscle mass, strength, etc.)
Lower end groups:
- Experienced, conditioned lifters
Of course there are nuances to each of the three very broad categories of lifter (above).
Like optimising recovery/sleep, protein intake, training structure/frequency/volume, etc.
But social media will routinely try to convince you that this client has ‘gained 10kg of lean muscle in 6 months! 💯’
Or that they have the ‘secret sauce’, happen to be a ‘genetic freak’, or some other codswallop.
Which even for an individual running heavy steroid cycles, 10kg of pure muscle gain in 6 months would be extremely impressive.
This doesn’t mean the scale won’t show increases in weight above 0.45kg per month. Just that (at least) the additional amount will be from fat/water/glycogen/etc. rather than muscle mass.
~3.3kg muscle gain per year would be pretty bang on.
That seems so low, even to someone relatively educated within fitness like me.
And we have the fitness industry to thank for that!
Message me for realistic & optimal Online Coaching for fat loss & lean muscle ⬇️
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