How much muscle gain can be expected within 1 month of training on average (m/w)
Assuming a strict diet and training schedule, there should be a limit to how much muscle growth the average person can expect within a given time frame.
To be more specific, lets assume the person has 70kg and just started to go to the gym 3 times a week. How much muscle (in kg) can be gained on average within a month? I am looking for a rough benchmark here because it obviously depends a lot on many other variables. I am also interested in the differences between men and women concerning muscle growth expectations.
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If its the first time you have ever got into fitness/working out you can sometimes expect "noob gains". I myself got about 5 kilograms without nutrition at all.
If you are really strict with your diet (Bulking) you can expect to get like half a kilo of muscle per week after that. Its a really rough number, it will be more or less depending on your body and usually you will overestimate how "well" you are exercising and dieting.
This will plateau out eventually, you cant keep putting on muscle on indefinitely
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