Muscle Gain in 3 Months

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Your complete guide to gaining muscle in 3 months.


Packed gyms, expensive supplements, and aggressive ads promising rapid muscle gain. It’s no wonder so many guys feel intimidated by the idea of muscle gain. 

But it doesn’t have to be complicated – in fact, gaining muscle is really quite simple. All you need is the right information and a bit of dedication.

With the right combination of diet and exercise, you can see results in just three months. In this guide, we’ll walk you through everything you need to know about bulking up. 

We’ll discuss how to set goals, choose the right exercises, eat for muscle growth, and more. With our help, you’ll be on your way to the muscular body you’ve always wanted! 

In this free guide we’ll be covering the following:

muscle gain motivation

How to Build Muscle

When most people think of “muscle gain,” they picture huge, bodybuilder-style muscles. But that’s not the only type of muscle gain! In fact, there are three different types:

HYPERTROPHY – This is the type of muscle gain you see in bodybuilders. It’s the result of an increase in the size of muscle cells.

HYPERPLASIA – This is an increase in the number of muscle cells.

MYOFIBRILLAR HYPERTROPHY – This type of gain occurs when the contractile proteins within the muscle cell, called myofibrils, increase in size.

rugby player

So which one do you want? That depends on your goals. If you want a muscular look, hypertrophy gain is the way to go. But if you’re more focused on strength gain than appearance gain, then myofibrillar hypertrophy gain is better for you! 

And if it’s both that matter to you equally, then either type will work just fine – just keep in mind that you’ll need to eat more and train harder to achieve hypertrophic gain.

Now that we’ve answered the question of “what is muscle gain,” let’s move on to the question of “why do you want it?” 

There are a lot of reasons why people might want to bulk up, from improved performance in sports or to simply look and feel better. But whatever your reason, make sure it’s a strong one! 

After all, gaining muscle means being consistent – you need to be willing to put in the time and effort if you want to see results.

So what are you waiting for? Start reading our guide and get started on your journey to muscle gain!


Why You’re Not Gaining Muscle: 3 Things to Consider

Are you hitting the gym regularly, but not seeing results in terms of muscle gain? You’re not alone. Here are three things to consider that might be holding you back.

You aren’t using body composition measures properly. Noticing increases in size takes time, and we only notice how much muscle we have built when it’s shown through our physiques at different stages of fitness-level development for each person; this can be years down the road depending on what kind (or level) you currently find yourself at!

You’re not eating enough. In order to gain muscle, you need to eat more calories than you burn. This doesn’t mean stuffing yourself until you feel sick – in fact, that could actually lead to weight gain rather than muscle gain. But if your diet is currently too restrictive or doesn’t include enough protein, you won’t see the results you’re hoping for.

You’re too active. You will not build muscle if you’re overactive i.e. training too often (6-7 times per week) and/or have a highly active job or lifestyle. If your lifestyle requires more energy than what the body can produce, then it will be difficult to get stronger and increase lean tissue mass on a regular basis with exercise alone (or even seasonally). To learn more about why people who work out often still don’t see their desired results plus some tips for overcoming this challenge – download our free 3 Months to MASS ebook today!

So now that you know what could be keeping you from gaining muscle, let’s talk about how we can fix these problems! Here are three steps to help get your gain on:

Measuring your muscle mass is an important way of measuring how much you’re gaining. It can be done through weighing scales and tape measures 1-2x/week, which are both accurate methods that give a good idea about where progress stands at any given time in terms of size change (gained).

Eat more calories than you burn. This is the most important thing when it comes to gaining weight and building muscle – if you’re not eating enough, you won’t see any results. Try weighing yourself regularly, and if you are not gaining around 0.3-0.5kg per week then increase your calories by 200-300kcals per week including plenty of protein until you do.

Avoid overtraining and being overactive. Overtraining can lead to a number of problems, including fatigue, decreased performance, and even injuries. To avoid overtraining or overactivity, make sure you’re taking regular rest days. This will give your body time to recover and rebuild muscles. It’s also important to vary your workouts. If you do the same exercises every day, your body will adapt and you won’t see the results you’re hoping for. Finally, we’ll reiterate this key point – make sure you’re eating enough. Eating enough protein is essential for muscle gain, but you also need to eat enough calories in order to gain weight.

So there you have it – three steps to help you start gaining muscle! Follow these tips, be patient, and stick with it, and you’ll be on your way to the body you’ve always wanted. Next we’ll look at the benefits of gaining muscle.

The Benefits of Muscle Gain

Every young man wants to be muscular and fit. It’s a natural desire that drives us to push ourselves in the gym, eat right, and strive for physical perfection. And while there are many benefits to gaining muscle, not everyone knows about them. In this section, we’ll explore some of the hidden benefits of muscle gain – the things you may not have heard before. So if you’re looking to get jacked, read on! You may be surprised at some of the wonderful advantages that come with packing on some serious muscle mass!

Increased strength. Gaining muscle will increase your strength, but it also has other benefits as well. For example, you’ll be able to lift heavier weights (and more of them), which means you can gain even more muscle! And if that’s not enough for you, don’t worry – there are plenty of other great reasons why strength is so important.

Improved performance. Not only will gaining muscle help you lift heavier weights and become stronger, but it will also improve your performance in other activities as well. Whether you’re a weekend warrior or an elite athlete, having more muscle will give you the edge you need to excel.

Better metabolism. One of the best benefits of gaining muscle is that it will improve your metabolism. When you gain muscle, you’re also increasing your body’s ability to burn fat and calories at a higher rate than before.

Healthier heart. Muscle gain in 3 months has been shown to help lower blood pressure and cholesterol levels, which in turn can help reduce your risk of heart disease. So not only will you look good and feel great, but you’ll also be doing your heart a huge favour!

More confidence. Finally, one of the best benefits of gaining muscle is that it will give you more confidence. When you’re muscular and fit, you’ll feel better about yourself and be more likely to take on new challenges. You’ll also be less likely to feel self-conscious or embarrassed in social situations.

As you can see, there are plenty of good reasons to gain muscle! So if you’re looking for a way to improve your health, performance, and confidence, START PACKING ON SOME MASS!

How to Achieve Muscle Gain

There is no one-size-fits-all answer to the question of how to build muscle. However, there are a few key tips that can help you maximize your results. First, focus on compound exercises that work multiple muscle groups at once. These exercises will help you build strength and size more efficiently than isolation exercises. Second, make sure to eat enough protein.

Protein is essential for muscle growth, so be sure to include plenty of lean sources in your diet. To check how much protein you need use our protein calculator below.

Third, don’t forget about rest and recovery. Your muscles need time to repair and grow, so make sure you’re getting enough sleep and taking breaks between workouts.

By following these simple tips, you’ll be well on your way to building the physique you’ve always wanted.


What to Eat and Drink For Maximum Muscle Gain in 3 Months

For anyone looking to bulk up and build muscle mass, what you eat and drink is just as important as how you work out. Here are some guidelines for nutrition and hydration that will help maximize muscle gain in just three months.

First, it’s important to consume enough protein. Aim for at least 1.2 grams of protein per pound of body weight. Good sources of protein include lean meats, poultry, fish, eggs, dairy, legumes, and soy products. For a full list click here to download our “What protein should I eat?” infographic.

Second, eat plenty of complex carbohydrates such as whole grains, fruits, and vegetables. These provide the energy needed for intense workouts.

Third, consume healthy fats such as olive oil, avocado, and nuts. These help with hormone production and aid in the absorption of vitamins and minerals.

Finally, stay hydrated by drinking plenty of water throughout the day. Also, consider adding a sports drink to your routine to replace electrolytes lost through sweat.

Following these simple guidelines will help you pack on muscle gain in 3 months, efficiently. 

The Best Exercises for Gaining Muscle Mass

If you’re looking for muscle gain in 3 months, there are a few key exercises that you should focus on. For starters, compound exercises like squats and deadlifts are essential for building muscle. These exercises work for multiple muscle groups at once, making them ideal for triggering muscle growth.

In addition, exercises like bench press and overhead press are also great for muscle gain in 3 months. These exercises target the chest and shoulder muscles, two of the largest muscle groups in the body.

Finally, exercises like bicep curls and tricep extensions are important for adding definition to your muscles. By focusing on these key exercises, you can make significant muscle gain in 3 months. All these exercises are covered in our Free 3 Months to Mass program which you can download here.

How to Stay Motivated During Your Muscle Gaining Journey

Building muscle can be a tough and lengthy journey, but there are ways to stay motivated throughout the process.

First and foremost, it’s important to set realistic goals. Building muscle takes time, so don’t expect to see drastic changes in just a few weeks. However, if you stick with it, you can definitely see significant muscle gain in 3 months.

Another way to stay motivated is by mixing up your workouts. If you do the same thing day in and day out, you’re likely to get bored and lose interest. By trying new exercises and switching up your routine, you can keep your workouts fresh and exciting.

Finally, make sure you’re giving your body the nutrients it needs to build muscle. Eating a healthy diet rich in protein and complex carbs will help you fuel your workouts and see results. So keep these tips in mind as you embark on your muscle-gaining journey – they’ll help you stay motivated throughout the process!

If you’re looking for a simple muscle-building plan to follow, then look no further than our free 3 months to mass plan! This easy-to-follow guide lays out a step-by-step process for gaining muscle mass in just three short months.

By following this plan, you’ll be able to maximize your muscle growth potential and achieve the results you’ve been wanting. So what are you waiting for? DOWNLOAD OUR FREE 3 MONTHS MASS PLAN TODAY AND START BUILDING MUSCLE! 

How Much Muscle Can You Gain in a Month?

How much muscle can you gain in a month? This is a question that often comes up for people who are looking to bulk up. The answer, unfortunately, is not as simple as a number. Everyone’s body is different, and there are many factors that affect muscle growth.

However, with consistency and dedication, it is possible to make significant muscle gain in 3 months. For example, if someone starts lifting weights three times a week and eating a balanced diet with plenty of protein, they could expect to see noticeable muscle growth within three months.

So if you’re wondering how much muscle you can gain in a month, the answer is: it depends. But with the right approach, you can make significant progress in just a few short months.

Your FREE 3 Months to Mass Plan

You’ve been working out for a while, but you’re not seeing the results you want.

It’s frustrating when you put in all the hard work at the gym and don’t see any changes in your body. You might even be tempted to give up.

Our 3 Months to Mass plan can help. Our free muscle-building plan will help you gain muscle quickly – without any of the guesswork.

Your FREE 3 Months to Mass Plan involves:

  • (x2) 6-week plans
  • x4 sessions per week
  • Weekly split (Push / Pull / Upper / Lower)

For optimal muscle gain, the timeframe of the program is 3 months and is split into x2 6 week cycles, this is in order to add variation to the plan and to break up any lifting plateaus you might come across.

We set the program at 4 sessions per week as an achievable weekly target without being overly demanding, the plan may be higher volume than you are used to, so more than 4 high volume sessions risk over-fatiguing (see next page for more).

The weekly split is chosen in this format to avoid the potential of overlapping muscle groups and limiting the next session’s lifts because you are exhausted. In order to grow more muscle you have to lift heavier weights as the week progresses (with the correct tempo), and you cannot do that if your muscles are over-fatigued.

As we briefly touched on in the overview, the frequency of 4 sessions allows enough sessions to stimulate and adequately fatigue the muscles, but with enough time during the week for recovery.

We recommend you have 1 rest day between sessions when possible. This will give you the best chance of feeling fresh for each session. However, the program has been designed to work opposing muscle groups on different days, so it is possible to do 2 days in a row.

For Rest days we recommend you stay active but through low-intensity exercise. Movement can help enhance recovery by decreasing muscles stiffness/soreness:

E.g. Walking, Cycling, Swimming, Jogging

Below is an example month of how sessions can be scheduled:

rugby strength training schedule


Having the exercises, sets and reps is one thing, but without a structure to it, it can just be random exercise sessions that do not fully optimize your muscle growth.

For the 3 Months to Mass Plan, we have gone with a linear periodization model. This model follows a graded exposure of increasing the weights and reps over time. We recommend increasing reps first and then increasing weight after.

E.g. once you have achieved 12 reps of an 8-12 rep range, then you would increase the weight by 2-5kg

  • Wk1= 8 x 10kg
  • Wk2= 12 x 10kg
  • Wk3= 8 x 12kg


Reps is a shortened version of repetitions. When you see reps in the program, this refers to the number of times a particular exercise is performed in one set.

When it comes to resistance training, reps generally fall into 3 ranges:


Low (1-5 reps)

  • Focuses on the maximal force that muscles can produce
  • Fewer reps are performed with higher weights

Moderate (6-12 reps)

  • Focuses on both the strength and endurance of the muscles
  • Increased reps are performed with moderate weight
  • Suited for increasing muscle size

High (12+ reps)

  • Focuses on producing repeated force in a muscle
  • High reps performed with lighter weights
  • Suited for improving the endurance of the muscles


Sets refer to how many times you perform a particular number of reps for a certain exercise.

E.g. if you were to do 10 reps of squats twice, this would be 2 sets of 10 reps.

For optimizing muscle hypertrophy it is important to perform high reps with high weight. However, as long as the total amount of reps and weights are high, they can be spread across various numbers of sets and reps through a session.



Tempo refers to how much time we take going through each phase of an exercise. In all exercises we go through three different phases:

CONCENTRIC is the shortening of the muscles e.g. Rising up in a press up.

ECCENTRIC is the lengthening of a muscle (when most damage occurs to a muscle) e.g Lowering down in a press up.

ISOMETRIC is building high tension in muscle with no change in length e.g. holding the bottom of a press up.

Controlling the tempo of every rep is key to efficiently stimulating your target muscle(s) for optimal muscle growth, this allows you to squeeze the most out of each rep, and in turn, fit a more effective workout into a shorter training window.

For hypertrophy training generally, the isometric phases (2+4) will be shortest e.g 0s or depending on the movement maybe 1s, and the eccentric and concentric phases will be lengthier to create more active tension on the muscle.

E.g. during a press-up with a 3-1-2-1 tempo, you would lower down for 3 seconds, hold the bottom position for 1 second, rise up for 2 seconds, and hold lockout for 1 second.


Reps In Reserve (RIR)

Without challenging the muscle to a point of fatigue, there is not enough damage required for the muscle to regrow.

The recommendations we suggest are based on RIR which is a subjective measure of how many reps you feel you have left in the tank of a set.

How To Track Your Progress

To assess improvements and muscle growth during the program, we recommend 2 assessment tools.

1) Progress pictures

When it comes to building muscle, progress can be difficult to track. However, proper progress pictures provide an accurate representation of your hard-earned results. It is easy to get hung up on numerical data (body weight, caliper readings, measurements), so visual progress is the best motivation and accountability tool.

We recommend taking front/side / back pictures every 4 weeks, like the image below:


It is important that you make both pictures as similar as possible. This means you take the picture in the same room, with the same light, at the same time of day, with the same amount of clothes on/off. Consistency is key to having an accurate comparison.

2) Body Measurements
The other assessment would be body measurements. Measuring the major muscles of the body with tape is an objective way to assess muscle growth.

We recommend measuring these areas every 3-4 weeks and make sure you have a friend or family member to help accurately line up the measuring tape as shown below: