GAIN 30 LBS OF MUSCLE IN 1 MONTH

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Think it's possible to gain 30 pounds of muscle in 30 days?! Well, it's not. Not even close. That is why I call this the "unrealistic industry," because people try to sell you crap supplements just to get your money and then show you a transformation with fake results that were most likely photoshopped.

So realistically how much muscle can you gain in one month? If you are a beginner, 4-6 pounds of lean muscle is a good obtainable goal. If you are more advanced, you will be looking at around .5 pounds of muscle per week, which is about 2 pounds of muscle per month. You should also keep in mind that gaining weight includes water weight, fat, as well as lean muscle.

Building muscle takes time and you have to trust the process. You don't need a bunch of supplements to get you results. Follow these three things and you'll be good to go.

1) General macronutrient and caloric intake. You want to be in a caloric surplus to build muscle (at least 500 calories more per day), or caloric deficit to lose fat. Your diet should be around 50% carbs, 30% protein, 20% fat.

2) Proper programming and training. You need hypertrophy and a strength-based routine. If you are in the gym, train with about 70-85% of your 1RM with 6-10 reps. For bodyweight training, focus on 6-13 reps with increased volume and variation.

3) Incorporate compound movements, aka multi-joint movements. In the gym, this would be bench press, squat, deadlift, and overhead press. With bodyweight training, start doing plyometric exercises and increase your variation of movements.

Focus on what is true and don't set unrealistic expectations for yourself. Be patient and consistent, and the results will come!