�pack in two weeks or bulging biceps in a month cover our media today. The fact of the matter is that building muscle is a very slow and difficult process. It is not an immediately gratifying activity. To keep from being discouraged by your slow results you have to know a few facts about building muscle.First, you have to realize that you are building as fast as pretty much everyone else. The average human male can only construct around .25-.5 pound of lean muscle per week. This is a total of 2 pounds a month on average. While you will gain extra weight from fat and increased water storage in your muscles, only 2 lbs of it will be true lean muscle mass. Many trainers will tell you to "bulk up" This generally means eat much, much more than your body needs to produce muscle. The 5,000 calorie a day diet will do you no favors. The most effective way to train is to eat a little in excess of what you need to build muscle. The general rule is to take you base metabolic rate and add 10. This will give you the excess you need, while also cutting down on fat gains.Gaining a little fat may be unnoticeable, but it doesn't mean it isn't there. If you are around 12% body fat then you will look much bigger and stronger when you are 16% body fat. The reason for this is because if you're 12% you probably aren't very cut, and around 16% you will also not be cut, but the extra layer of fat will make your body seem thicker, not in a fat way just thicker. Many people gain half fat and half muscle during a bulk phase. They look like they get great results because their fat looks a lot like muscle. The problem is, the more muscle you build while bulking, the higher your body fat percentage is. After a few bulking cycles, the fat begins to really show.How Much Muscle Can You Build?
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