<aside> ✒️

The amount of muscle you can gain depends on several factors, including:

• Genetics → Some people gain muscle faster due to better muscle fibre composition and hormone levels.
• Diet → Eating enough protein (1.7-2.2g per kg body weight) and calories is essential.
• Training Intensity → Heavy lifting (progressive overload) is a must.
• Sleep & Recovery → Less than 7 hours of sleep can cut muscle gains by 50%.
• Steroids/PEDs → Can triple or quadruple muscle growth rates, but come with ‘heavy’ health risks long term. This is ‘only’ for people who make money in the sport </aside>

<aside> 1️⃣

Beginner

(0-1 Year of Training)

• Muscle gain per month: 0.9–1.2 kg

• Muscle gain per year: 8–12 kg

• Fastest gains happen in the first year due to "newbie gains."

• Can build muscle and lose fat at the same time, especially if overweight. </aside>

<aside> 2️⃣

Intermediate

(1-3 Years of Training)

• Muscle gain per month: 0.5–0.9 kg

• Muscle gain per year: 4–8 kg

• Gains slow down as the body adapts.

• Strength training and diet must be more precise. </aside>

<aside> 3️⃣

Advanced

(3+ Years of Training)

• Muscle gain per month: 0.2–0.5 kg

• Muscle gain per year: 2–4 kg

• Gains are much slower and require perfect training, diet, and recovery. </aside>

How much muscle will I gain if I train ❎ amount of days?

Most efficient use of time?

1–2 days/week

highest return per hour, great for busy people. An extra 30% if you do 2 days instead of just 1 day is just amazing.

3 days/week 🏆

amazing if you want to workout and save time. You will get great results. 3 days a week is popular for a reason. Perfect for 90% of people.