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a quick process. Building muscle takes time and consistency in your
approach to training and nutrition. The rate of muscle building differs for men and women. Men will naturally
build muscle quicker due to their higher levels of testosterone, but for
both sexes, the rate of muscle gain slows the
longer you've been training.5 pounds of muscle per
month. Intermediate lifters can gain around 0.5 pound per month, while advanced
lifters may only gain 0.25 pound per month. For women, these numbers
drop to 0.5 to one pound for newbies, 0.3
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caloric surplus will get you the fastest results possible.
The load should be between 70 and 80 percent of your single
repetition maximum with around one minute between sets.
Keep a log of your food intake and workout routines for
reference as you monitor your results. Track your weight,
but also track your body fat percentage as that will give you more specific information about the changes taking place.
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