Tag: Beginner gains

According to fitness experts, beginners can gain up to two pounds of muscle per month, while more advanced lifters should expect a slower rate of progression. Understanding this fundamental principle is crucial because the ideal rate of weight gain for muscle growth is not one-size-fits-all, depending heavily on your training history, body fat percentage, and genetic potential.

Research published in the *American Journal of Clinical Nutrition* found that a high-protein diet combined with intense training in an energy deficit led to significant muscle gain and fat loss. Yes, you can build muscle eating in a deficit, but it requires a precise and strategic approach rather than a simple one-size-fits-all solution.

Recent research and anecdotal evidence have proven that building muscle while in a calorie deficit, a process known as body recomposition, is possible, especially for beginners. This challenges the traditional bodybuilding notion that a calorie surplus is always necessary for muscle growth.