We asked and researched experts so that you don’t have to try to calculate muscle math. Here is how much muscle to build in 1 month and what kind of training program will take you to this goal with more confident steps, all in our article!
How Many Kilos of Muscle Can Be Made in 1 Month ?
You’ve probably read the news that Hollywood actors gain 10-15 kilos of muscle in a few months. In fact, these numbers are not very accurate, moreover, there is much more fat in the weight gained than the actors show.
Well, our question is: How much muscle can be made in 1 month?
Sebastien Lagree, former bodybuilder and founder of the famous Lagree Fitness Method, says, “I think it’s a natural way to gain 0.5-1 kilos of muscle.” Bodybuilder Sebastien Lagree, who says that only so much muscle can be built without supplements, also has a few words for beginners.
Beginners to Sports Get Muscles Faster!
Bodybuilding competitor, famous fitness trainer, gives good news to fitness beginners. He says:
“There is also a “ first year ” effect; Those who are new to the sport gain much more muscle. “
Celebrity fitness and nutrition instructor Obi Obadike gives 8-10 kilos as the amount of muscle a beginner will gain per year, which means 0.75 kg of muscle per month . But NSCA personal trainer Broad Schoenfeld says a beginner bodybuilder can build up to 1.2kg of muscle per month .
“The body doesn’t like to contract too much at once because those muscles need a lot of calories,” says Lagree, noting that the body’s response to exercise-induced stress is often an adaptation.
But remember this: You need a solid diet and solid training to gain even 1 pound of muscle a month .
Want to look like The Rock? It takes much more than three months, sorry. However, first prepare your mind for heavy training programs with the following training program!
Prepare with the “Sharp Focus” Training Program
Center your mind and strengthen your body at full speed with this program.
As Angelo Grinceri knows very well, wherever the mind goes, the body follows. So, Performix House trainer and author of Intrinsic Strength Training has created a 30-day plan that will make you feel and look great at the same time.
“If you’re not mentally healthy and don’t take care of yourself seriously,” she says, “you’ll never progress in fitness.”
In this way, Angelo has adopted the yoga style warm-up. “I stretch to the end of the range of motion with breathing at first,” he says. “If you relax with a big breath and fill your stomach, you can stretch much further.” From this point on, their training tests the person in many different ways. The steady phase controls the body in a calisthenic pose, the dynamic phase increases agility, and the explosive phase tests effectiveness and raw strength.
“They’re all different,” he says, “but it’s all focus and awareness centered.”
Try these routines once a week (double if you say you’ll do it). In addition, strengthen your focus from the inside out by keeping up with your daily meditation exercises.
These effective trainings, also called warrior training, balance the brain and body at the same time.
- Bretz,
- Kneeling hip flexor twist,
- Scorpion chest stretch,
- Do the wheel pose moves in order.
Forward Step Db Overhead Press
Stand with dumbbells at your sides, feet apart, and arch through the hips and lower the weights to shin level. Step forward, “clean” the weights to the shoulders and press the overhead. This is a repeat.
KB Snatch
Hold the kettle with one hand between your legs. Slightly tilt the hips back and then forward; At the same time, raise the weight along the body until the kettle rises above the head.
Tips
- Imagine your success: “When you wake up, close your eyes and visualize everything you need to do that day. After a few minutes you will feel calm and confident,” says Angelo.
- Drink water and be happy: “Drinking water first thing in the morning speeds up metabolism, increases flexibility and gives energy. Think of something you are grateful for while drinking three glasses of water.”
- Breathe consciously: “Inhale for 4-5 seconds, hold for 4-5 seconds, then exhale for 4-5 seconds and stay without oxygen for 4-5 seconds. Do it in sets of 10 loops to find your focus.”
Perform this workout at regular intervals for 30 days so that your mind will not interfere with your muscle building process, but will cooperate with your purpose.
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