Mixed
Resistance training significantly increases whole-body muscle mass (fat-free, lean, and skeletal muscle mass) in healthy adult males, with an average gain of approximately 1.53 kg.
If you are a healthy adult male engaging in resistance training, you can expect to gain approximately 1.5 kg of whole-body muscle mass over a training period of 4 to 24 weeks. This gain is consistent regardless of your specific training experience level (untrained to advanced) or specific training variables like sets or intensity, though excessive sets per workout may negatively impact gains.
RT significantly increased muscle mass (FFM+LMM+SMM; ∆1.53 kg; 95% CI [1.30, 1.76], p < 0.001; I2 = 0%, p = 1.00).
Why this rating
High-quality systematic review and meta-analysis of 111 studies with 1927 participants, low risk of bias, and no heterogeneity.
Source
A Systematic Review with Meta-Analysis of the Effect of Resistance Training on Whole-Body Muscle Growth in Healthy Adult Males
Pedro J. Benito et al. · International Journal of Environmental Research and Public Health · 2020
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