Muscle gain

AstonMartin

I am looking to achieve an optimal muscle gain in the next 4 months.

Im a desk jockey and am not doing regular training apart from the weekly 5aside.

24, male, 6ft, slim build, no ailments, athletic in the past and dedicated to the new cause.

If I was to have a decent diet and an optimal gym regime how much muscle and size is it realistic to expect to gain over 4 months?

Im more interested in gaining muscle than achieving the picture perfect 6pack.

Timewise how many gym sessions per week and how long roughly per session for good results?

thanks for any advice.

AstonMartin

Is the question a bit too vague?

I am just looking for an experienced guess.

thanks.

Parsley

it's not down to the time you spend there. it's down to what you do when you're there; the exercises, the number of sets and reps, the intensity you work at, and your diet - arguably the harder portion of the task since it's an all-time thing.

marathonic

Whether it's true or not, I'm not sure, but I've read that the maximum muscle you can expect to gain in your first year if 1lb per fortnight (or about 1kg per month).

That means in 4 months, you could AIM to gain 4kg of muscle. Whether you do or not is a different story. To try to acheive this, eat a calorie surplus of up to 500 calories per day and lift heavy.

4kg doesn't sound like a lot but it makes a big difference - dependant upon bodyfat levels.

TimeToShine

3-4 times a week, compound exercises, eat clean and often.

Mellor

Eat more and lift heavy. If you aren't getting bigger, eat more, lift heavier
Why 4 months, are you going to stop then?

You've already lost 4 days btw.

AstonMartin

thanks for the replies.

im going to asia backpacking in 4 months.

Mellor

There is no reason you couldn't keep it up while traveling

CosyAcorn

You should definitely keep it up while you are travelling. You can make some body weight circuits. You don't need a gym or equipment to do a good work out - do push ups, sit ups, squats, pull ups on a tree or playground, dips on a bench or wall and some running. Just 20-30 mins every second day (or whenever you get the chance) while you travel and you'll come back in better shape!

Owen_S

Stronglifts is often recommended, stick to the stronglifts plan and you will be able to deadlift a horse by the end of the year(and milk a cow dry from GOMAD)

Tigger

strong lifts and food

my friends thought i was on steroids

AnonDentist

OP you should read Men's Journal "everything you know about fitness is a lie" article