But from this site it means of my 4 pounds I’m actually going to gain 3 lbs or more of fat. Wat should i do to make not much but little attractive personality..please, please do suggest some solution…m so much depsed plz help me….. Hi Kumar, That sounds very frustrating to look very young and have no change over the last 6 years and to be 45 kg at 23yr old. Soreness is not an indicator of being/not being recovered. , “… the way you have put it is enough to demotivate anyone to even bother.”. I am in the process of following your beginners workout with the intention of going onto the upper lower split. Are my genetics just crazy? Yup, he’s pretty much the go-to guy when it comes to genetic potential. Rep Tempo: What Is The Best Weight Lifting Tempo? Talk about slow recovery. So you can do 5 sets of 5 reps (5×5), 4×6, 3×8, you can change these rep ranges every few weeks, or even every workout. The only difference is that the amounts of muscle/fat gained will vary based on whether your genetics are good, great or horrible. The best I found was this but not sure of its quality or accuracy. Also note that these numbers are averages. Same thing for strength as well I’m guessing? -Kristin, BuiltLean Coach & Managing Editor. The challenge is that there are several different factors that can effect strength levels such as sleep, hydration, calorie intake, carb intake to name a few. …meaning, ZEALOUS, that a woman might add about 25 pounds of lean mass to whatever lean mass she already had before she began resistance training/bodybuilding. I would like to at least become a healthy looking body weight. Great info here! I gained 5 kg in 4 weeks by just following proper diet eating and workouts on every Monday, Wednesday and Friday. It is completely designed to produce the best muscle building results your body is realistically capable of getting. I’ve been doing Pilate’s and butts n guts as well to change up my routine. - Bodybuilding.com Forums Alan Aragon is an exercise physiologist who is constantly staying on top of the latest exercise and nutrition research. I have this thought going on in my mind, finally found a place to ask it. Assuming a moderate surplus daily (say like 300 kcals) and also assuming this athlete has or almost reached her “genetically set limit” – so if here will be a weight gain by the end of a week (2100 kcal surplus) but very few or no muscle at all can be build, can we just assume the person will gain fat with this surplus?? Person 2 – also eats correctly and will put on more or less muscle than person 1. I’m glad we could inspire you to start your own blog! Oh and it was only the bar with no wieghts. Just a regular mom trying to learn more about fitness, building muscle, etc. Regarding macro cycles you can shift from primarily strength work, to hypertrophy, to endurance, which helps your body recover and can maximize overall strength and function. I’m 20 and I weigh about 125. What is the routine for maintenance? I definitely fell into the Tim Ferriss ‘Geek to freak’ trap when I first started working out… I did go from 128 to 135, but I was a beginner. While results may not always be fast, creating a solid training routine while supplementing your protein intake should increase muscle growth. However, his gains will slow after that first year, so he might gain about ONE pound of muscle per month in his second year. Please get back to me ASAP, thank you very much. . Its called denial. Congrats. On my sight in the world there are two most authoritative experts on a diet in sports. I thought my legs were more of a strong point than my chest or shoulders but this seems to suggest the other way around). Yup. -Be sure to get plenty of rest, drink plenty of water, and eat well. can also be great. Thats actually my goal! In terms of program design, you can consider micro cycles, meso-cycles, macro-cycles. And if you are one of those rare people who did hit the genetic lottery, congrats. I’ve never trained before and my body fat percentage was 22%. "Packing on natural muscle takes patience and persistence," Aguzzi says. He explained that a man can build up about 50 lbs of muscle in his lifetime, but that how quickly a man attains that 50 lbs depends upon how effectively he trains/eats. The more protein your body stores—in a process called protein synthesis—the larger your muscles grow. I’m a little confused on that because I thought muscle and strength went hand in hand. recommend exercising at an intensity of 70 to 80 percent heart rate reserve (HRR) with sessions that are 30 to 45 minutes in length, 4 to 5 days each … Thanks I will be sure to follow your blog. Loving this mate, yu hit the nail on the head. But the more experienced you get and the more muscle you build, it decreases significantly. I understand your body tries to grow as little as possible and doesn’t want to get bigger so you have to consistently fight it to get bigger, you cant gain muscle and keep it, if you don’t maintain what ever you’re doing you lose it. What is a good starting weight for a woman at or around 110 pounds? I do believe you can combine the workouts program I have for the BuiltLean Program with extra cardio work and body weight work to get some very solid results. Great question about periodization. The biggest muscle building mistake people make is training like a bodybuilder. Good question, and I don’t really have a good answer. A lot of people have found this site. There’s this guy in the gym who you totally described. And at the same time, you can ignore much more of the silly deceptive bullshit found everywhere in the diet and fitness industry. So, that’s how much muscle you can expect to gain, that’s how fast you can expect to build it, and those are the 6 main factors that can influence those amounts and what your body’s exact potential is. On a muscle building program, I’m not very fond of doing a bunch of core exercises. While you do occasionally see smaller men/women who are impressively strong for their size… they’re the minority. I have a question however. Your recommendation of u/l split x4 as well as p/l/p x5 interests me. In terms of building muscle, just keep on lifting more weight, eating enough calories, and over time you will build muscle. Well I think it’s safe to say I’m not a genetic freak. I’m on my first bulk and when I eat too much in 1 meal, i will gain 1lb~2lb weight overnight , should i reduce the calories intake on next day and balance it out ( 7 days cycle ) ? thanks for pointing out what is realistic gains. It contains beginner, intermediate, and advanced home workouts. It’s true. 250cal or 500 cal? Basically, when everything is done as perfectly as it could be, this is how fast you can expect to build muscle. They knew more strength is more muscle. If your first set remains in the intended rep range and it’s your second/third sets that are starting to fall below it a bit, you could keep the first set the same and then slightly reduce the weight in the other sets to keep them in the right rep range. Ha… alright, that was kinda long and you honestly lost me a couple of times, but I’ll go right to your question at the end…, “The question for me is, can someone who knows that they have a reduced capability to put on muscle reduce their surplus of calories by a relevant amount thus reducing the amount of fat they store BUT still retaining the full amount of muscle they could potentially build. Is there a way to know that you’ve recovered after training, I mean muscle recovery. This was very helpful. I’m still training 43 years later, so what i chose is obvious. Unfortunately, just like steroids, it’s one of the many methods used to trick people into thinking amazing muscle building results have occurred when in reality it’s just that the person lost a bunch of muscle at some point and was now RE-gaining it. The 15-20 rep range is squarely in the “endurance” category, so if you are looking to get strong, definitely take the reps down to 6-12. It’s time to hit the shops. I’ve also seen a couple of studies that looked at this as well, and of course, I have my own 10+ years of first hand experience and real world observation to pull from, too. If a person finds that a surplus of X causes too much fat gain, and a surplus of Y causes less fat gain but little to no muscle gain, then the ideal situation would be to experiment and find that sweet spot in between where you basically get muscle growth as fast as your genetics are capable of with as little fat gain as your genetics are capable of. I have a small frame and met a female bodybuilder with the same build as me, so I know it can be done. It’s always a great workout, and 2-3 off days I do some quick ab work as well as some light free weights. In terms of your concern for getting too big, you can establish an LBM goal, or my favorite, establish measurement goals. I have forget to ask you do u use periodisation in your routine? SMG covers both of these topics in detail. Does it mean that you really have to be that heavy in order to lift that much? Not quite. That person is either an insanely rare exception/genetic badass, using every drug known to man, regaining lost muscle, flat out wrong, flat out lying, or just trying to sell you something. For starters, knowing the TRUTH about the legitimate rates and limits of muscle growth allows you to know when you’re being lied to by a product, program, supplement, or fitness guru claiming to allow you to build muscle faster than you actually can. A fitness writer and author Lyle McDonald who also coaches bodybuilders on nutrition came up with the following equation for how fast you can build muscle: Notice how the estimated 2 pounds per month is only roughly 0.5lb per week, which is not a very fast pace. I would consider changing your lifting split to larger muscle groups like upper body/lower body so that you can do upper body 2x per week, and lower body 1x per week, or vice versa, depending on what muscle etc. My 2 cents, I’ll be eagerly awaiting Richard Dawkins’ upcoming book on muscle growth. Thank you for answering. Lifting speeds up the process due to an increased need for fuel. But over a year, that 2lb per month adds up to a solid 24lb of muscle. Hey, just out of curiosity, is there a way to find out if one is a “genetic freak”? The result: Your muscles won’t be fed the nutrients they need to grow. And from there, it will drop off by about 50% each year after that. Sorry for a long post . Based on what I’ve seen, it looks like the amount of muscle you can build in your first year is TWICE as much as it will be in your second year. Hitting a 200 calorie excess a day. I am a 39 female 5’1″ and 101#. This can be shorter or longer depending on several factors, including training status and workout intensity. With these additional nuclei, the muscle fiber can synthesize more proteins and create more contractile myofilaments, known as actin and myosin, in skeletal muscle cells. I’ve discussed in depth How Much Muscle You Can Gain Naturally, or your maximum muscle potential, but how fast can you build muscle? The exact amount of muscle you can build per week, month or year is based on a handful of individual factors specific to you. Increasing carb intake is well known for causing some crazy increases in body weight as a result of water/glycogen. While the values in the preceding chart apply to males, Lyle recommends females use roughly half of these values (e.g. I’m also assuming you added some decent strength as well and your did not add too much fat. So year one you might gain 20 lb., year two 10 lb., year three 5 lb., and so on. My eating habits have been the same for years, and the only real difference is minor carb loading before working out and then a protein shake after the fact. Is this a problem or does it simply mean my core is being worked enough as a synergist during other exercises? What do u think about standard, linear and unlinear periodisation? We’re not talking about any of those here. No contradiction. Good luck! For instance, men have … Hormone levels, muscle length, bone structure and more all play a huge role in your muscle building potential. Am I on the right track or should I increase my weight? I have not seen the scale budge even a pound. So with me for example I am 26 and the poor gains of 5-10lbs I have made over the past 4 years shouldn’t stop me from hitting my maximum potential within the next 4 years. or hope we don’t (hi girls!). In terms of getting more calories in, I make protein shakes and just pour a ton of stuff in them like almond butter, fruit, milk, and you can easily get it up to 700-800 calorie range. Wow! The response of muscle protein metabolism to a resistance exercise bout lasts for 24-48 hours; thus, the interaction between protein metabolism and any meals consumed in this period will determine the impact of the diet on muscle hypertrophy. It’s a sucky feeling to realize how slow muscle growth takes place, but having been there firsthand I can tell you that it’s an even suckier feeling to gain a ton of unnecessary body fat attempting to gain muscle faster than it can actually happen. Any suggestions? Genetic freaks are rare. Can you suggest any good articles on strength potential and/or what is considered decent for someone of X weight and been lifting for Y years? Your data contradicts itself… You say a man can gain 50 pounds in his life but that he can build two pounds of muscle a month, obviously this adds up to be far greater than your first number in just a few years. Thanks for very interesting blog. I work out three times a week and do three sets of ten bicep curls with a 12.5kg (27.5lbs) dumbell on each arm for each workout - increased by 2.5kg every week. Foam rolling, massages etc. I want to purchase your new book, but I feel I will once again be left with paralysis of overanalysis! You might even get lucky; gifted athletes often grow muscle at … Many people talk about having a naturally/gentically high metabolism, from any research I have done metabolism seems to be directly proportionate to your body composition, diet and daily activities (exercise). It’s a “brah” made of tough filaments and full of androgenic receptors. Or there is some correlation between lifting really heavy and gaining weight?”. Within two months i was at 205 lbs. People spreading the bad outnumber the good, but a lot of people are simply smart enough to realize, too. I’m 21, a skinny guy, 5’11-6′, under 150lbs, been in low 140s for the past few years, gained weight really quickly, from about 138 to 147 in just under a month, though probably with some fat, and even though it doesn’t look/feel like fat, and even fat has been historically hard to gain for me. But the better idea would just be to try to avoid eating so much over what you’re supposed to be eating. Rather, AW was saying that, with optimal training and eating, someone who does gain 50% of his potential the first year will typically be able to gain only another 50% of whatever he gained that first year. If someone has been training for 3-4 years but has not reached anywhere near their genetic potential, say for example only putting on 10lbs or less of muscle over that period due to poor diet would your rate of gains have diminished to that of someone who has been training for 4 years therefore very slow gains. I did win the swimsuit award for the Mrs. Connecticut competition though. I was wondering if your recommended 1-2 pounds gain per month is a bit too conservative, especially for people within, say, 2 years of training, and that should cover of your audience. That man will build muscle at that rate (or really slower and slower over time) until they hit their genetic limits at which point they will just stop building additional muscle. 2-day, 3-day, 4-day, and 5-day home workouts. @dylan Have you ever thought about trying insanity? That’s why bodybuilding routines don’t work for most people. 10-12 pounds in the first year of proper training). But don’t fat people usually have more muscle mass (obviously coupled with more fat) than skinny people, and in that case wouldn’t it mean that, from purely muscle-building perspective, they have better genetics? If so, I would consider cutting it down to 2 to aid in recovery. I’d link to it so you can see for yourself, but I just can’t bring myself to do it. That’s probably exactly how lots of people reach that conclusion. So if the Incredible Hulk isn't staring back at you in the mirror after a month or two of bulking, don't grow discouraged and quit. . lift enough weight that 8-10 reps makes your muscles burn. Hard to say what a natural lifter is capable of lifting (it varies based on a million factors), but it’s pretty safe to say that no man at an average height is going to reach a lean 300lbs. Certainly one, or more of the five factors above can affect the pace of muscle gain upward, or downward. You should be eating 6 small healthy meals a day. I would consider working in the 8-12 rep range as well to change the stimulus and help increase strength. Thanks for keeping this web site, I will be visiting it. Im 16 years old, 6’2″ and was 185 lbs. That will help a lot. Why do you want, as a woman, to build nearly 2 stone of muscle? and vary the rep ranges. If he continues training and eating properly for that following year also, he will gain 50% of what he gained the first year; that means he’ll gain 50% of 20 pounds, so he’ll add another 10 pounds of lean mass. Or do people with natural mass have kind of a kick-start advantage over skinny ones? Thank u for answering. Both of my parents were athletes and are quite well built. The question now is, how long does it take to build it and how fast can it be done? No graphs or charts straight to the point! Will it definitely happen that gradually i can lift less rep. And low ever weight? Really happy to hear that you enjoyed our site and content! The surplus calories must go somewhere. Or there is some correlation between lifting really heavy and gaining weight? Would 2 upper body and 2 legs sessions be more beneficial? Muscle Growth. Well, once again, I’m going by various trainers/coaches I’ve heard discuss the true rate of muscle growth among their clients, the few studies that have looked at this as well, and my own 10+ years of first hand experience and observation. If you’re none of these things, you can still definitely shoot for 3lbs gained per month. How Do I Fix It? But for most of the people, most of the time… this is the total maximum amount of muscle you can expect to gain naturally. People need to stop buying empty promises and enriching the hucksters. Am I misunderstanding you? You have somehow taken the complete opposite of what I said from what I actually said. Body weight options, dumbbell options, and resistance band options. Person 1 – has put on more fat than 2 and less muscle and therefore has lower metabolic rate due to his genetics affecting his muscle growth. That’s fine. The stress and the subsequent of disruption will lead these 3 mechanisms that stimulate process in how does muscle grow. I can do 8-12 reps no problem. how fast does muscle grow? I HIGHLY recommend it. @Red – That is a little unusual. Some may exceed them (rare) and some may never reach them (unfortunately true). Hi I am going to be going to Marine Corps OCS this coming summer and I need to get in good shape, I really need to know my best way to get in the shape I need as quickly as possible. emphasize basic exercises, increase weights you are lifting over time, play with body weight work at the end of the workout. What appears too me is that genetics do not directly affect metabolism, that they affect things that affect metabolism (growth hormone putting on muscle on ect) and hence forth one must still eat the same food because their requirements are still the same as someone who has more favorable genetics. A good web site with interesting content, this is what I need. Am i wrong to think this? Steroids vs Natural: The Muscle Building Effects Of Steroid Use, How To Build Muscle Fast: The 15 Step Guide, The Ultimate Weight Training Workout Routine, How To Create A Weight Training Workout Routine. So my question is simple. And once again… these numbers are averages. The higher above average, the more of a genetic freak you are. From there it’s just measurements (stomach especially for guys), progress pics and the mirror. “This level of calorie intake should allow you to gain 2-3 pounds per month, most of it in the form of muscle, which represents good progress for anyone with six months or more of serious training under their belts.”. For example, I’m pretty convinced that you can never be that big if you’re benching 165, regardless of your sets/reps/diet whatever. "A good amount of muscle gain can be achieved by gaining 10-15 pounds over 6-12 months. And yes, the workouts, guidelines and other info on this site apply to EVERYONE regardless of body type. Your write up is a good example of it. How Fast Does Testosterone Build Muscle? For example, I can get my arms pretty big, but I don’t want them to look silly and overpower all my other muscle groups. As mentioned before though, the type of training you do will also influence this. Without drugs? All that I have changed is my activity level (I’m really trying to change one thing at a time so as to not become overwhelmed). 1-2lbs of total weight gain per month would be the range to shoot for. I started fresh, the only thing i was using was a 25 gram whey formula post workout. You’re here for an answer, so I’m going to get the ugly truth (that will probably make you sad) out of the way: Under OPTIMAL conditions, you can expect to gain around 1-2 pounds of muscle per month. To bench 600lbs, you’re going to need to be pretty damn big. Because there are 6 major factors that can change things, and they can vary greatly from person to person. I will be asking my teacher the same question but its always nice to have a second opinion. Then i started weight training for about and hour and a half a day 5 days a week. Btw are the routines and tips and workouts etc only for hardgainers, or for fat boys with a small bone structure like moi? So what I’m wondering is, say, an average guy my height, who has say 160-170 pounds lean (with low bf) vs me who is around 140 (with low bf), since they already have some more muscle, does that mean their potential, on average will be a bit less, and mine a bit more since I have some to gain to even get to his starting mass? The macro nutrient requirements are still the same. I read the article and found you can gain .25 to .5 pounds of just muscle per week and that sounds great but my question is, how much weight should I be looking to gain a week realistically in total? I am doing 3 different upper body routines, they all use most muscles but the movement patterns do differ. @Santi – I plan on adding an article soon about supplements, but overall, supplements are not approved by the FDA and the regulations that govern the manufacturing/distribution are not easily enforced. How big is the difference? Would my very first attempts going to the gym (which were fairly unorganised and unproductive and only lasted for about 9 months) count as my beginner gains? Just keep in mind the workouts should start off at moderate intensity and get harder every single week. I’ve personally seen dramatically different rates of muscle gain for several people following the same exact exercise plan and a nearly identical nutrition plan. Actually your creative writing abilities has encouraged me to get my own blog now. Was that the year I had the greatest potential and fluffed it up? I guess its still better to know the truth. Takes time, but you can do it. Thanks. Exercise and proper diet are necessary, How Fast Can You Build Muscle? This would mean an average male could gain somewhere between 12-24lb of muscle in a year which i find to be unrealstic. What would that achieve for you? I think you should condider seeing a doctor who specializes in endocrinology. well i want 2 gain muscle i take protein supplements do you think we need protein supplaments? If progress is going well, then you’re likely recovering well between workouts. Thank you for your reply, that gives me more confidence than i had…Can i ask one more question, i am planning to train on mon,wed,fri with rest days in bewteen and progressively use more weight, on rest days are sit ups, push ups ok, or swimming, or should the rest days be just for recovery. I was wondering if I should be worried about it? It’s actually considered a conditioning program. The idea is that working in the lower rep ranges is going to help increase your neuromuscular efficiency and get you stronger faster. Skinny guys like me consider these facts. Are they useful or just useless? Bonus: If you want a free workout for building muscle or getting lean, you can check out My 3 Most Effective Workout Routines, pick the one you like best, and then start building your ideal body faster than ever. Regardless of age, some degree of progress can always be made. BTW, I have limited access to FB due to the censorship of Cinese government, so am appreciate not refer to a FB post.
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