Is it possible to get buff in 3 months

Women are at a slight disadvantage when it comes to quick muscle and strength building due to genetic and hormonal differences. This is mainly due to higher levels of estrogen , one of the primary female sex hormones, which is thought to have a protective effect on skeletal muscle 12 , Thus, although men may gain muscle at a faster rate than women, women appear to recover from exercise more efficiently, potentially allowing them to handle more training volume over time.

Muscle and strength loss, also called sarcopenia , is one of several factors associated with the aging process in both men and women Fortunately, resistance training has been shown to slow, or even slightly reverse, this effect in older individuals 15 , 16 , While the rate of muscle gain tends to be slower in the aging population, improvements in muscle strength and functional mobility are still seen. This stresses the importance of following a regular exercise regimen that includes resistance training as you age.

The rate at which you can gain muscle varies greatly between populations, with beginners and intermediates seeing significantly more progress than advanced trainees. While many supplement companies claim their products can help you pack on muscle quickly, only a few types of supplements boast extensive scientific backing.

Protein powders are the isolated form of various types of protein, including milk proteins like whey or casein or plant proteins like pea or brown rice. When looking to promote muscle gain, getting enough protein is essential, as it provides the building blocks of skeletal muscle. Experts recommend getting 20—40 grams of a high quality protein, meaning protein that contains all essential amino acids and is easily digested, within 2 hours of resistance exercise to maximize muscle gains While protein powders are not necessary, they can serve as an excellent tool to help you meet your daily protein needs, especially if you have trouble reaching them through your regular diet.

Creatine is another highly researched supplement shown to promote muscle gains by increasing exercise capacity during high intensity training It plays a vital role in the phosphocreatine system. This system provides energy for muscle contractions that last less than 15 seconds, such as when you start sprinting or complete a heavy lift Beta-hydroxy beta-methylbutyrate HMB is a metabolite — an end product of metabolism — of an essential amino acid called leucine.

It has shown some promise in promoting muscle and strength gains when combined with resistance training Supplementing with HMB appears to increase muscle protein synthesis and reduce muscle protein breakdown, leading to gains in muscle mass. However, these benefits have mainly been observed in new trainees and the elderly This means that HMB may be worth trying for those who are new to resistance training, as well as older adults looking to retain muscle mass, but not for those with resistance training experience.

While numerous supplements claim to boost muscle mass, only a few are backed by research. The main ones include protein powders, creatine, and HMB. How much muscle you can gain in a month varies greatly depending on factors like your sex, age, and training experience.

To maximize your muscle gains, follow a consistent, high intensity resistance training program, stick to a proper diet that includes sufficient calories and protein, and consider taking select supplements. Strength training is an important part of an exercise routine. Learn how muscles are made, which foods fuel a strong body, and how to get started.

Weight-bearing exercise not only helps to build muscle, but is key to building stronger bones. Benji Tiger, a personal trainer at OrangeTheory , agreed. If the number on the scale is rising steadily and frequently, the weight gained may be the result of fat gain and not muscle, if liquid retention isn't the case.

While you can still gain muscle even if you are eating poorly, a diet of mostly saturated or fatty foods will hinder muscle growth rather than support it. Building muscles may be a slow process, but the dedication to maintaining a healthy lifestyle will show over time. Join thought-provoking conversations, follow other Independent readers and see their replies. Want to bookmark your favourite articles and stories to read or reference later?

This will determine whether you do a full-body workout or break it down into regions of the body. As advised by ExRx. You can also perform a split workout, dividing the exercises into upper and lower body or splitting up body movements such as pushing and pulling on separate days.

For example, a three-day split workout could target your chest and back on one day, legs on the second day and arms and shoulders on the third day. Abdominal exercises can be included on the chest and back workout day. Fitness Workouts Exercises and Workouts.

Learn more at loganmedicalwriting. Connect on LinkedIn. Bailey is a physical therapist with an additional degree in psychology and board certification in hand therapy. Bailey is also an Anatomy and Physiology professor and has been writing health and fitness articles for over 10 years. You will need to follow a specific plan to help gain muscle. Video of the Day. Tip In order to get ripped in three months, you'll have to focus on your training as well as your diet to change your body composition and get the results you're looking for.

Establish Your Baseline. Create a Deficit. Eat to Build Your Muscles. Three-Month Workout Plan. Day 1: Chest and Back Sample Exercises. Move 1: Dumbbell Bench Press. Hold one dumbbell in each hand. Lie on your back on a flat weight bench. Bend your elbows to 90 degrees and bring them out to your sides, in line with your shoulders. Your palms should be pointed in the direction of your feet.

This is the starting position. Press the weights straight up toward the ceiling until your elbows are straight. Hold for one to two seconds, then slowly lower back down. Move 2: Dumbbell Single Arm Row. Hold a dumbbell in one hand. Place your opposite knee on a weight bench. Lean forward and place your hand on the bench to support your upper body. Straighten your elbow on the working arm so that the dumbbell is in line with your shoulder.

Keeping your arm next to your body, bend your elbow and pull the dumbbell up toward your chest until your elbow is higher than your back. Hold for one to two seconds, then lower back down. Repeat on the opposite side. Move 3: Jack-Knife Sit-Up. Lie on your back with your legs straight and arms resting by your sides. Bend both knees and draw them in toward your chest. At the same time, lift your upper body off the ground, bringing your chest toward your knees. Lie back down.