What are reasonable numbers of lean muscle mass growth?
Lot of advertisements of supplements and other fitness products tell that you can grow a lot of lean muscle mass in one month. I understand that it really depends on diet and exercises, but what are sane boundaries?
How much muscle mass can be developed - without the use of steroids - assuming different stages and intensities of training?
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Gaining lean mass is not an overnight process nor is it one or two monthS process. You will lose lean mass if you don't use it.
Now for the question how much can you gain?
1 kg should be a good number for a month, till you reach your limit beyond which you wouldn't gain lean mass without affecting your health in the long run.
You can gain whatever weight you want by taking steroids.
(Sarcasm, if you din't understand. The risk involved with this method is so high, you should probably be scared off why is it still there in the world)
Working out
Taking lot of rest.
But do you really need to gain so much weight so quickly by taking steroids and risking your health? I HIGHLY DOUBT IT
Muscle gains are going to be highly variable from person to person, depending on their starting point, personal genetics and training history. Someone that has never trained at all is typically going to gain muscle slower than someone that used to be an athlete and is merely out of shape.
Also, it's hard to define what you mean by mass. Do you mean simply body weight? Overall size? Strength? Each of these can be affected by working out, but the type of workout done will emphasize one of the aspects more than others.
The ads can be fairly accurate, but they generally go strictly by the scale. If you are very intense and religious about your workouts, pay strict attention to diet and recovery, it is feasible to gain 10 lbs in one month. Whether or not that is all muscle mass, however, is where the claims start to get sketchy. Simply because you gained 10 lbs over the course of a month is no guarantee that it is all muscle mass, but the adverts will claim that it is.
Best thing to do is form a picture of what you want to look like, and plan out how you are going to get there. Have a 6 month, 1 year and 5 year goal plan, and reassess/adapt every 6 months or so. Let the mirror and the scale be your guide. Supplements such as protein powders, creatine may or may not help depending on your diet and other personal fitness habits.
As I understand this question, you want to be able to know how to set your goals.
What is reasonable for you is not related at all to what other people are achieving. Your goals should be based on your own motivation and capacity for growth.
Start with "How much muscle mass did you gain last month on your program?"
If you did as well as you could, following your program diligently and meeting your calorie/nutrition/sleep targets, then a reasonable goal for next month would be about 60-80% of this month's gains.
If instead you slacked off this past month, then it's possible to break the rule I just gave, but it requires you changing your habits and getting back on your program, and eating and sleeping properly. You should be able to match or exceed this months gains if this month was a particularly undisciplined month.
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