How Much Muscle Can You Gain in 30 Days?

This could be you…

How much muscle can you gain in 30 days? Let’s find out.

Who wouldn’t want to be stronger? Who wouldn’t want to gain a lot of muscle? Not that many, after all, there are so many benefits to gaining muscle.

  • Increased Metabolic Rate: Muscle is metabolically active tissue, meaning it burns more calories at rest compared to fat. By increasing your muscle mass, you can boost your metabolic rate, making it easier to maintain a healthy weight or create a caloric deficit for weight loss.
  • Improved Body Composition: Building muscle while reducing body fat can lead to a more favourable body composition. This means you can achieve a leaner, more toned physique with less fat and more defined muscles.
  • Enhanced Strength and Functional Abilities: Building muscle improves overall strength, making daily activities easier and improving athletic performance. Whether it’s lifting heavy objects, participating in sports, or performing physical tasks, increased muscle mass can enhance your physical capabilities.
Most Scientific Way To Train Your Back Exercises to Protect your Back Against InjurySource: Scott Webb on Unsplash
  • Increased Bone Density: Resistance training, which is essential for muscle building, can stimulate bone growth and increase bone density. This is particularly important for preventing osteoporosis and reducing the risk of fractures, especially as you age.
  • Improved Metabolic Health: Building muscle can positively impact various aspects of metabolic health. It can help regulate blood sugar levels, improve insulin sensitivity, and lower the risk of developing type 2 diabetes and other metabolic disorders.
  • Enhanced Joint Stability and Injury Prevention: Strengthening the muscles around your joints, such as the knees, hips, and shoulders, can improve joint stability and reduce the risk of injuries. This is particularly beneficial for individuals involved in sports or activities that place stress on the joints.

These are just some of the benefits, so of course a lot of people go to the gym to build muscle (besides losing weight). But how much muscle can you gain in 30 days if you give it your maximum effort? That is what Ben Echo decided to find out.

Ben Polson, the first Australian Ninja Warrior in 2020, is known for his expertise in overall fitness and shares valuable insights on his dedicated YouTube channel. With his extensive knowledge and experience in maintaining a healthy lifestyle and proper exercise techniques, he decided to explore how much muscle one can gain in a 30-day period.

How Much Muscle Can You Gain in 30 Days

It is important to note that the results will vary for each person as individuals are unique and there are many variables that can contribute to being able to build muscle (genetics, sleep, nutrition, newbie gains).

To begin his experiment, Polson assessed his initial body composition, which was 83 kg (183 lbs) with a body fat percentage of 7.5%. He followed a 3-day split workout routine, focusing on push (upper body pushing exercises), pull (upper body pulling exercises), and leg workouts (primarily centred around squats). For each exercise, he performed 3 sets of 8-12 repetitions to optimize muscle growth.

In order to stimulate muscle growth, Polson needed to consume more calories than his body typically burned, putting him in a caloric surplus. During the second week, he incorporated supersets and drop sets into his workouts to further challenge his muscles.

Source: James Barr on Unsplash


  • 83 kg (183 lbs)
  • 7.5% body fat percentage


  • 86 kg (189 lbs)
  • 8% body fat percentage

After the 30-day period, Polson reevaluated his body composition and found that he had gained 3 kilograms, weighing 86 kg (189 lbs) with a body fat percentage of 8%. As one can assume, the 3 kilograms he gained did not solely consist of muscle, but included some fat as well. Overall, his results demonstrated a notable change within the given timeframe.

The experiment conducted by Ben Polson showcased his personal experience of gaining 3 kilograms of weight in 30 days. For a more detailed account of his process and achievements, you can refer to the video below.

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How Many Sets Maximise Muscle Growth?

The golden rule of how many sets you should be doing is clear according to fitness coaches. It should be enough to trigger muscle growth, but not too much that would cause so much damage to your muscles that you cannot recover for the next training session.

So, how many sets maximise muscle growth? It also depends on your level of fitness and how often you go to the gym. Per muscle per session, here is what Israetel came up with.

  • Beginners – 1-5 sets per session
  • Intermediate – 2-10 sets per session
  • Advanced – 3-10 sets per session

Start with the lowest number that gets you the “pumped” feeling and add 1 or 2 sets per week as your muscles get used to the work.

Regarding how many sets total per session, that number can vary between 15 and 25.

If you are training a big muscle, like the quads or back, that number will be closer to 15. However, if it is a smaller muscle like the biceps or calves, the number would be closer to 25. And maybe even more than that depending on your level of fitness. But be wary of doing more than 30 total sets per session as it falls within the junk volume category.

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