With lots of training programs, supplements, and fitness gurus everywhere it is not hard to make some unrealistic goals at the beginning of your fitness journey. One common question that often pops into a beginner’s mind is how much muscle can he gain in a week.

Well, to be honest, there is no simple answer to this. However, I think I must tell you the truth so that you don’t overestimate anything beforehand.

So, without learning about any new fitness trick, let’s jump to the answer to the question.

How much muscle can you gain in a week?

If you are a beginner, you can hardly see any gain in the first week. According to many fitness experts, the maximum amount of muscles you can put on is 1 to 2 pounds in 4 weeks or one month. 

• So, going by that calculation, we can make a rough estimate that you will be gaining somewhere around 0.25 to 0.5 pounds of muscle mass.
• The number is very low as you can barely see any muscle. But after continuously working for 3 weeks you will start seeing muscle gain. 

However, you should know that it is impossible to calculate the exact or accurate muscle mass that one can during a certain period. Several factors decide how much muscle mass one is going to put on. 

Though it is hard to calculate the accurate muscle mass, it is a fact that you will see more muscle growth at the beginning of your fitness journey than 2 years later. 

But is there any way to calculate the muscle mass you can put on?

Well, you can’t get the exact or accurate numbers but getting a rough idea can help you design your training programme and prevent your mind from expecting mind-blowing results. 

What is the average muscle mass one can achieve?

When it comes to putting on muscle mass the most important factor is genetics. 

• I’m assuming that you are on a strict diet and following a specific training routine, and you have average genetics.
• If you fall in this category, then you can expect to put in around 30 pounds of lean muscle mass naturally. 

But some people have bad genetics and they will put less muscle no matter what they do.

• So, if you fall in this category then you can expect to put in 10-20 pounds of lean muscle mass. 

Many other factors also matter which decide how much muscle mass one is going to put on like testosterone, joints, height, muscle tissue, muscle recovery, diet, and intensity of workout. But out of all factors genetics remains supreme.

Related: Common Myths about Whey Proteins

So, what if you have a good genetics?

• If you have good muscle genetics, then you can put roughly around 40 pounds of lean muscle mass. 
• Some people with very good genetics can put up to even 50 pounds of muscle mass.
• Now, the amount of people who can put in that amount of muscle mass is much less. There may be 2 to 3% of people who have good muscle genetics.

Similarly, there are some people with very bad muscle genetics.

• If you fall into this category then, you might have a hard time putting on muscle. One with this type of genetics can gain up to only 10 pounds of muscle mass naturally.
• Now, people with these types of genetics are as rare as people with very good muscle genetics. 

Related: 8 Signs Your Glutes Are Not Growing

Is muscle growth different in women?

Gender also plays a role in knowing how much muscle mass one is going to gain. Women tend to have more estrogen and less testosterone.

On the other hand, males have more testosterone and have tight joints which contributes to more and fast muscle growth. 

So, how much muscle mass can you put on if you are female?

• Well, it is not accurate, but as a rough estimate, you can expect it to be half of what a male can put on.
• If you have good muscle genetics then you can expect to put on 25 pounds of muscle mass. Similarly, you can expect it to be half of what we have discussed above.

Depending on your genetics and amount of testosterone level, you can make a guess. 

Not only testosterone but flexible joints in females also limit them to put on more muscle mass.

Other factors that depict how much muscle mass you going to put.

In the article, I’m assuming that you are everything right. You are eating a good diet, following a workout regimen, and taking proper rest.

These are all things that one can do to achieve their prime fitness.

• Besides that, we have also discussed genetics but it is hard to find how good your genetics are until you train for some months.
• But there is another factor that can give a rough idea of how easy or difficult it is going to be for you to put muscle mass. 
• That factor that can give you a rough idea about your fitness journey is your body shape. 

Whether you are male or female, we all have different body shapes. Some body types are good at putting muscles while it is difficult for others. 

Mesomorphic – if you have this type of body shape then it is a good news. You can easily put on muscle mass.

It doesn’t matter what type of training you do strength training or resistance training, you can put muscle mass easily.

Endomorphic: This type of body shape has a round structure. Most powerlifters have this type of body shape.

They put muscle mass but it is hard for them to put on lean muscle mass. The best type of training for this type of body shape is strength training.

Ectomorphic: if you have this type of body shape, you will it hard to put on muscles. People with This type of body shape look slim and tall.

The best type of training for this body type is resistance training.

How much muscle you can gain naturally?

As we already discussed above, the amount of muscle you can put on naturally varies from person to person.

• But there is always a limit to how much muscle one can gain. Our bones can hold up to a specific amount of muscles.
• So, there will always be a limit to how much muscle you can gain in your entire life. 

Most people will gain between 20-30 pounds of muscle in their entire life. However, people with excellent genetics can go up to 60 pounds. One should never expect more than 50 pounds when it comes to gaining muscle naturally.

• More than 50 %muscle gain happens during the first year of training.
• In the second year, you might gain around 25% more.
• As the year passes the muscle growth rate will slow down.
• Maximum people will reach their maximum gains in 4 years of training. 

If you’ve ever hit the gym or gone for a run, you’ve probably seen folks rocking hoodies while breaking a sweat.

But the big question is, does working out in a hoodie actually make sense, or is it just a fashion statement?

In this blog post, we’re going to explore the pros and cons of hitting the treadmill or lifting weights with your favorite hoodie on.

Does Working Out In Hoodie Make Any Difference?

Help in warm-up

• Though a hoodie might be a comfortable gym attire for some people, but it helps in the warm-up.

Warm-up is very important before any workout to prevent injury and to get in a beast mode. Well, a hoodie does this job pretty well by insulating the air inside.

• You will likely warm up pretty fast if you wear a hoodie during a workout.
• If you don’t want to waste your time and time on warming up then the best thing is to elevate the warm process by wearing a hoodie.

More sweat

So, this might be the main reason why so many wear hoodies during running or workouts.

They think that they will sweat more and it ultimately means more fat burning.

• Though I am sure that hoodie makes you sweat more, but does it help you in the fat-burning process? Well, that is questionable.

However, don’t worry we will find the answer to this further in this article

Mental toughness

So, I have heard from many people that they wear hoodies because they want to challenge themselves during a workout.

You can read on forums and talk to people around you who wear hoodies during workouts.

• Some people’s motive is to challenge themselves by withstanding the heat and sweat during a workout.
• When we work in a hot environment, our heart increases which leads to the use of more energy.

Does wearing a hoodie help in weight loss?

While many people think that wearing a hoodie means more sweat and more sweat means more fat loss.

While this might look like simple logic but in reality it is completely different.

You might have seen many wrestlers, boxers, and weightlifters wearing tons of clothes on them in a hot summer before a weigh-in.

• And that made people think that this helps in weight loss. Well, actually it does help but the only thing you are going to lose is the water weight.
• This is a temporary water loss that many wrestlers do to lose a few pounds.
• When we talk about bodybuilders, they lose water weight so that their muscles get proper definition, so that they are more visible during a competition.

Related: Is working out in sweatpants a Good Idea?

Now there have been numerous studies regarding fat loss while working out and sweating.

There was one study that suggested that our heart rate becomes high when we work in a hot environment.

This also increases the intensity of the workout. The study further suggests that when you sweat more, your body needs to decide between fat and carbs as fuel.

And guess what our body uses carbs more than fats in hot weather.

• On the contrary, our body uses more fat in normal conditions than carbs.
• But there is a catch, the study also shows that we burn more calories when we work in hot climates. So, ultimately we will burn more fat.

But then another study was conducted by. Which suggests completely different outcomes.

The study concluded that you will lose fat more if you work in cold weather in comparison to hot weather.

• But out of all this, if you plan to wear a hoodie to lose some fat, then you can try.
• However, the best way to cut down your fat is to reduce your calorie intake and burn more.
• You can wear a hoodie while doing a workout if you want to feel more intensity in your workout.
• Wearing a hoodie while working out will make you sweat more.
• If you do running or any high-intensity workout, it will surely increase the intensity of that workout. But this will also make you dehydrated very fast.

So, if your goal is to just lose some weight and get a nice physique, then is best if you keep yourself hydrated while working out in a hoodie.

Related: How Long Does Temporary Weight Gain After Exercise Last?

Why do bodybuilders wear hoodies?

You might have seen many popular bodybuilders like Phil Heath wearing hoodies during a workout and that made you wonder why they are wearing hoodies in summer.

Well, let’s put some light on that…

So there are various reasons why bodybuilders wear hoodies while working out.

Avoid distractions

• Many bodybuilders wear hoodies to avoid any distractions. They want them to be less approachable so that they can focus on their workout.
• The meaning of Workout for bodybuilders is completely different than a normal person because that is their profession.

Not only that they want them less approachable. Some bodybuilders wear hoodies because they feel more focused while wearing a hoodie.

They can take a cap and focus on their workout without any distractions.

Help in water loss

As discussed above you can lose water weight if you sweat more and drink less water. Different athletes do this for different purposes.

• Boxers and wrestlers do this to shred some pounds before weighing in. This is a temporary water weight loss. It will come after they drink water.
• But bodybuilders, want to lose water weight by sweating more to get more muscle definition and make their muscles more visible.

Many bodybuilders do their workouts in hoodies before any competition and stop drinking water near competition to get that definition.

Quick warm-up

• Though bodybuilders need less warm-up than a normal person because their muscles get mature and used to the movement.
• Still, to avoid any injury and open up the joints, they do a quick warm-up.

Hoodies help them to get warm pretty fast because of the increased temperature the blood circulation becomes fast.

Avoid sweat from draining

Not all but some people including bodybuilders don’t like their sweat to drain on equipment or the floor.

Hoodie helps them to soak up the sweat and prevent it from draining on the floor.

Disadvantage of wearing a hoodie during a workout

You might make up your mind about wearing a hoodie during a workout, but it is better to know some disadvantages before wearing it.

Less movement

When you wear a hoodie, the first problem that occurs is that you get less freedom to move your muscles or body.

Sometimes, if a hoodie is not stretchable enough, it can limit your body movement, which can be dangerous and not so pleasing during a set.

So, if you decide to wear a hoodie during a workout, make sure to get one that has some stretch in it.

You’ve just finished a killer workout, feeling like a fitness superhero, only to step on the scale and see the numbers playing tricks on you. Don’t worry; it’s not just you. Many of us have been there, wondering, “How long does this temporary weight gain after exercise last, and what’s really going on inside our bodies?”

How long does temporary weight gain after exercise last?

Temporary weight gain after exercise can last for about 10 to 14 days. This happens for a few reasons, like water retention or glycogen storage. Weight gain that lasts more than 2 weeks or 14 to 20 days is not temporary, and more like a permanent weight gain.

However, It’s important to note that this temporary weight gain is generally not fat gain. It’s a natural response to the physiological changes that occur in your body after exercise.

Over time, as your body adjusts and these temporary factors subside, you should see a return to your baseline weight.

What causes temporary weight gain after exercise?

Let’s unravel the mystery behind that post-workout weight gain. First things first, it’s crucial to understand that this weight isn’t fat magically appearing. It’s more like a temporary visitor, and it comes with a few friends – water retention, muscle inflammation, and dietary factors.

let’s break down the factors that can cause temporary weight gain after exercise in simple terms:

Dehydration:

• • When you exercise, your body sweats to cool down. Sweat is mostly water, so if you don’t drink enough fluids to replace what you’ve lost, you might become dehydrated.
  • Dehydration can make you weigh more temporarily because your body holds onto water when it’s not getting enough. So, if you’re dehydrated, the scale might show a higher number.

Food:

• • Eating food before or after exercise is normal, and your body can store extra water when you eat. Carbohydrates, for example, can make your body hold onto water.
  • Additionally, the weight of the food itself can add to your body weight temporarily. A meal or snack can make the scale go up, but it’s not fat; it’s just the weight of the food and the water your body holds onto when digesting.

Supplements like Creatine:

• • Creatine is a supplement that some people take to improve their exercise performance. It helps muscles retain water, which can lead to temporary weight gain.
  • The water retention caused by creatine is in the muscles, not under the skin, so it’s not the same as gaining fat. It can make muscles look fuller and might add a bit to your overall weight.

Soreness of Muscles:

• • After exercising, especially if it’s a new or intense workout, your muscles might get sore. This soreness is often due to small tears in the muscle fibers that happen during exercise.
  • When muscles repair themselves, they can temporarily retain water. This water retention, again, doesn’t mean you’ve gained fat; it’s just part of the natural process of muscle repair.

But do you gain muscles when you are sore, to know more on this topic check out this article: If your Glutes are Sore are They Growing?

Overall, temporary weight gain after exercise can be caused by a combination of factors like dehydration, the weight of food, water retention from supplements like creatine, and the body’s response to muscle soreness. It’s essential to understand that this weight is usually not fat gain, and it should go away as your body normalizes its hydration levels and your muscles recover.

How to know weight gain is not temporary after exercise?

If you’ve been exercising and notice a weight gain that lasts more than 15 to 20 days, it’s important to pay attention to some key factors. First, consider normal fluctuations – weight can naturally go up and down due to factors like water retention and muscle gain.

Allow at least 15 to 20 days for your body to adapt to a new exercise routine. If the weight gain persists, assess your diet to ensure you’re not consuming more calories than you’re burning.

Additionally, check for any changes in your body measurements and how your clothes fit, as muscle gain may not always be reflected on the scale.

More like this: How to Tell if Your Glutes are Growing?

1. Observe Changes Over Time:
   • After starting a new exercise routine, it’s normal for your body to experience fluctuations in weight due to factors like water retention and muscle gain.
   • Keep track of your weight over an extended period, like 15 to 20 days, to see if the gain persists.
2. Check for Muscle Development:
   • Exercise, especially strength training, can lead to muscle growth. Muscles are denser than fat, so an increase in muscle mass can contribute to weight gain.
   • If you notice changes in your body shape, like increased muscle definition or clothes fitting differently, it may indicate muscle development.
3. Consider Water Retention:
   • Intense workouts can cause temporary water retention as the muscles repair and recover. This can lead to a temporary increase in weight.
   • Monitor if the weight gain is sudden and accompanied by symptoms of water retention, such as swelling in the extremities.
4. Evaluate Dietary Changes:
   • Changes in eating habits can influence weight. If you’ve increased your food intake or made different food choices, it could contribute to weight gain.
   • Ensure that your diet aligns with your fitness goals and monitor changes in both exercise and eating habits.
5. Understand Normal Weight Fluctuations:
   • Daily weight fluctuations are normal due to factors like hydration levels, food intake, and bowel movements. Focus on the overall trend rather than daily variations.
   • A sustained increase in weight over a couple of weeks may be more meaningful than day-to-day changes.

What can be the cause of permanent weight gain after exercise?

When you exercise, your body burns calories for energy. Calories are like tiny units of energy that your body uses to do things like move, breathe, and even just exist. So, when you work out, you’re using up some of these calories.

Now, if you exercise but then stay still for the rest of the day without moving much, a couple of things can happen.

1. Metabolism: Your metabolism is like the engine that runs your body. It’s how fast or slow your body uses up calories. When you exercise, your metabolism gets a boost, and you burn calories faster. However, if you’re inactive for the rest of the day, your metabolism might slow down again.
2. Hormones: Your body has hormones that help control your weight. One important hormone is insulin, which helps your body use and store sugar from food. When you exercise, your body can become more sensitive to insulin, which is a good thing. But, if you’re inactive afterward, your insulin sensitivity might decrease.

However, you should know that hormonal weight gain is not that common. Most of the time people gain weight after exercise because they only do exercise and doesn’t do anything the whole day.

Moreover, they also increased their diet to get more muscle mass. But one should know that even if you eat more protein than required, your body ends up converting into fat.

So, if you’re not moving much after exercising, your metabolism might slow down, and your hormone balance could change in a way that makes it easier to gain weight.

Imagine it like this: exercising is like putting good fuel in your car and revving up the engine. But if you park the car and don’t drive it, the fuel doesn’t get used, and the engine slows down.

To avoid permanent weight gain, it’s important not only to exercise but also to keep moving throughout the day. This can include simple things like walking, stretching, or just being active in your daily tasks. It keeps your metabolism running and helps your hormones stay in balance.