Picture this: It’s the early ’70s and a young Arnold Schwarzenegger walks into Gold’s Gym in Venice, California, ready to crush yet another brutal leg day. Back then, Arnold was famous for pushing the boundaries of what was possible in bodybuilding, from his legendary squatting sessions to his constant pursuit of perfection. People say that after hitting his final set of squats, barely able to stand, Arnold would immediately dive into sets of lunges because he believed in doing more when you think you’ve done enough.
It wasn’t just the sheer volume of work Arnold put in that made him great, though; it was the precision of his approach. Every set, every rep, and every meal had a purpose. And if you want to build two pounds of muscle per month (an ambitious but achievable target), you need the same level of dedication, strategy, and precision. So, allow me to break down what it takes to get there based on science and the experience of legends. Consider it a checklist of must-do’s for gaining mass.
1. Hail Protein, The Building Block of Your Gains
When it comes to muscle building, protein is your number one ally. Imagine Arnold in his prime downing steaks, eggs, and shakes to fuel his monster physique. Research backs up what the legends knew instinctively: To build muscle, you need protein—and lots of it. Studies show that consuming 1.6 to 2.2 grams of protein per kilogram of body weight is ideal for maximizing muscle growth.
But it’s not just about how much protein you eat; when you eat it matters, too. Classic bodybuilders like Arnold were ahead of the curve, consuming fast-digesting proteins like whey immediately after their workouts to kickstart muscle recovery. Modern science confirms this approach spikes muscle protein synthesis. Meanwhile, slow-digesting proteins like casein, often taken before bed, help reduce muscle breakdown overnight.
Your move: If you weigh 180 pounds, aim for 130 to 180 grams of protein daily. Make sure to have a whey shake post-workout (aim for 20 to 40 grams) to maximize recovery and casein before bed (aim for 20 to 30 grams) to keep your muscles fed throughout the night.
2. Be Strategic About Carb Timing
Let’s talk about Frank Zane, the guy known for having one of the most shredded physiques in the Golden Era of bodybuilding. Frank could stand toe-to-toe with Arnold in terms of symmetry and conditioning, and a big part of his success came from how carefully he managed his carb intake. Zane wasn’t a fan of overloading on carbs. But how can you reap their benefits while keeping them relatively low? The answer is strategically timing your carbs, using them when they are needed most—around workouts.
Read More: The Weightlifter’s Guide To Carb Cycling
And this strategy works. Research shows that consuming carbohydrates post-exercise helps replenish glycogen stores and enhances recovery without fat gain while eating too many carbs outside the workout window (something Zane avoided religiously) can lead to fat gain.
Your Move: Before a workout, I suggest consuming an essential amino acid (EAA) supplement or using a pre-workout containing EAAs or branched-chain amino acids (BCAAs) to support muscle maintenance. After a tough workout, pair your post-workout protein with 20 to 40 grams of carbs (like rice, potatoes, or oats).
Otherwise, outside the gym, keep carbs lower and focus more on lean proteins and healthy fats—just like Zane did. If you tend to store fat more easily, stick to less than one to 1.5 grams of carbohydrates per pound of body weight per day. However, if you have a hard time gaining weight, aim for closer to two to four grams of carbs per pound of body weight per day total.
3. Push Limits With Progressive Overload
Franco Columbu, Arnold’s training partner and one of the strongest bodybuilders of his time, was a master of progressive overload. He understood that the only way to grow was to keep pushing the limits. Franco wasn’t just known for his ripped physique—he was also a powerlifter who could deadlift over 700 pounds at a body weight of just 185 pounds.
What made Franco’s training so effective? He constantly added weight, reps, or sets to his workouts, forcing his muscles to adapt. Research has proven that progressive overload is essential for muscle growth. If you’re lifting the same weights week after week, you’ll plateau.
Your Move: Take a page from Franco’s book. Whether you’re deadlifting 300 pounds or curling 40s, aim to increase your weight or reps by two to five percent every week. Over time, these small increases turn into massive gains.
4. Mix Up Your Training Intensities
Serge Nubret was known for his unbelievable muscle fullness and density. One thing that set him apart was how he mixed up his training intensities. While Serge looked like he was carved from marble, he didn’t just stick to lifting heavy. Instead, he used a combination of high-volume, moderate-weight training, and lower-rep, heavy training to keep his muscles constantly guessing.
Research supports this varied approach. By training at different intensities, you recruit different types of muscle fibers, which leads to more balanced and continuous muscle growth.
Your Move: Follow Serge’s example and mix up your training. Perform 40 percent of your training for compound lifts (like squats and deadlifts) at 70 to 85 percent of your 1RM (seven to 10 reps). Perform another 40 percent at 50 to 65 percent of your 1RM for higher-rep sets (12 to 20 reps). As for that final 20 percent, go for heavy, low-rep sets (three to six reps) to push your strength limits which in this case is 85 to 90 percent of your 1RM.
5. Be Hardcore About Your Sleep
Here’s a secret not many people talk about: Sleep is when your muscles actually grow. Arnold was known for his “work hard, rest hard” mentality, knowing recovery was just as important as training. Modern research supports this, showing that seven to nine hours of sleep per night is essential for muscle recovery and growth. Growth hormone, one of the key drivers of muscle repair, is released during deep sleep, so if you’re skimping on sleep, you’re holding back your gains.
Read More: Exactly How Sleep Affects Testosterone Levels (And Vice Versa)
Your Move: Don’t just work on your workouts—work on your sleep habits. Establish a consistent sleep routine and aim for at least seven hours of quality sleep every night.
6. Keep Your Cardio Minimal
Old-school bodybuilders like Franco Columbu and Serge Nubret understood that cardio had its place, but too much could eat away at hard-earned muscle. Now, research shows that too much cardio can undermine muscle growth due to the “interference effect.” This basically describes the now-proven reality that typical adaptations to doing lots of cardio (which include smaller body mass, overall less muscle mass, and fewer muscle fibers recruited during exercise) counter the adaptations we often see with resistance training.
Your Move: You don’t have to avoid cardio altogether. Limit your cardio routine to two to three HIIT sessions a week, each no longer than 20 minutes. This keeps your heart healthy without sacrificing muscle mass.
7. Be Wary Of Alcohol, The Enemy of Gains
Even the pros knew that drinking too much could derail their progress. Research shows that alcohol consumption post-exercise can reduce muscle protein synthesis by a whopping 37 percent. Translation? Your hard work in the gym won’t translate into muscle gains if you’re hitting happy hour too often.
Your Move: Keep alcohol consumption minimal. If you’re serious about building muscle, it’s honestly best to avoid drinking, especially on training days.
Final Thoughts
Building two pounds of muscle per month isn’t just about showing up at the gym—it’s about having a strategic approach that combines the wisdom of bodybuilding legends with modern scientific insights. Whether it’s nailing your protein intake, timing your carbs, pushing your limits with progressive overload, or mixing up training intensities, every detail counts.
But don’t forget the less glamorous aspects: ample sleep, smart cardio, and avoiding excessive alcohol. All the heavy lifting in the world won’t get you far if you’re not recovering properly or you’re sabotaging your progress with poor lifestyle choices. By combining these principles, you’ll be on the fast track to real, sustainable muscle growth, just like the legends who’ve set the standard before you.
So, take a page out of their books by staying consistent, pushing your boundaries, and then watching your gains grow month by month. Get to work!
Known as ‘The Muscle Ph.D.,’ Dr. Jacob Wilson has a knack for transforming challenging, complex concepts into understandable lessons that can support your body composition and health goals. A skeletal muscle physiologist and sports nutrition expert, Wilson is a leader in muscle sports nutrition. As the CEO of The Applied Science & Performance Institute, he researches supplementation, nutrition, and their impact on muscle size, strength, and power.