You've seen the ads, you hope they're true: "Add 30 Pounds of Muscle in 10 Weeks."

Unfortunately, no they are not. Considering your gender, size, age, fitness, what you eat and how you train -- and allowing for the fact that you can pump muscle up with water and carbohydrate stores -- the best you can probably achieve is 1 to 5 pounds of lean muscle a month, with 5 pounds a most unlikely result for most of us.

Check out how I arrive at these numbers.

---> How Much Muscle Can You Add in a Month