How Much Muscle Can You Gain In 3 Months

How Much Muscle Can You Gain In 3 Months

How Much Muscle Can You Gain In 3 Months
How Much Muscle Can You Gain In 3 Months

That depends on how you feed, how you train, and last but not least on your gene. There are people that go to the gym for months without seeing results.  

But there are also people who have impressive results.

For the best results, you need a well-established diet, a good sleep program and a well-established workout to give you yield.

If you are a beginner you are likely not to follow any of the rules and get good results. But after this start time you have to consider all of the above criteria if you want to progress.

How much muscle can you gain in 3 months?

No one can give you a concrete answer. Everything depends on what you do.


  •  Divided on Days
  •  The most common division per day is the following:
  •  Monday: Chest and Back
  •  Tuesday: Break
  •  Wednesday: Feet and Abdomen
  •  Thursday: Break
  •  Friday: Arms and Shoulders
  •  Saturday: Break
  •  Sunday: Break

It is best to create a program that will allow you to train each part of the body once every six or seven days.  Thus, 4 workouts per week are more than enough.

Use the progressive load, the stronger you are, the more muscle mass you get. It is extremely important for the exercises to stay the same for 4-6 weeks and the progress to be clearly measurable by increasing the weight by 5-10% only when you succeed to execute 10 reps with the same weight in all series.

If you are a beginner the most recommended training is full body 2-3 / week.

One thing is certain!  It’s not good to train every day, because your body needs rest and the muscle grows only when it’s given breathing moments.

Basically, when you are doing your workout, it’s good to consider that a muscle to grow needs to be stimulated by a great effort, after which it must recover and grow.


It depends on your goal to lose weight or to put on muscle.  That’s why I invite you to go to the main page and read what you are interested in.You need to eat a lot of protein.You can read more here: Gain Muscle Protein Intake


 It is ideal to sleep at least 8 hours per night and one hour each afternoon

In terms of nutrition, discussions can be very long.  To gain muscle mass, it is good to consume enough calories.  Do not jump over any meal and consume only good quality food.  Avoid as much as possible processed foods, sugar and alcoholic and carbonated beverages, and you will have a great chance of getting a very good muscle mass in a short time.

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