You could obviously gain a whole lot more weight than muscle in your life time. What if I’m a female, 25 years old, 5’7 and weigh 128 lbs. Details here. What is the routine for maintenance? 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. Well I think it’s safe to say I’m not a genetic freak. A lot of people have found this site. @Red – That is a little unusual. There are always rare exceptions that might either exceed or never come close to reaching these amounts, and there’s a handful of factors that influence what these numbers will be for you specifically (all of which I’ll tell you about in a minute). I had to make a choice: quit, and have ZERO muscle; or, keep going, and at least look “not as bad” as I would without bodybuilding. For the average male past the beginner stage, I’d shoot for no more than 2lbs gained per month. I’m 20 and I weigh about 125. My Right Side is Weaker Than My Left. Based on all of this, here’s how fast you can expect to build muscle on average: Average Natural MAN: between 0.25 and 0.5 pounds of muscle per week (or about 1-2 pounds of muscle gained per month). How Do I Fix It? I lift and i love it but (even though may be fact) the way you have put it is enough to demotivate anyone to even bother. If you had 101 lbs of lean mass before you started weighttraining, you might end up having 126 lbs of lean mass when you reach your natural genetic maximum lean mass. Our regimen consists of 20 minutes of lifting (done in sets, effectively pushing for endurance and an increase in our max), 30 minutes of general weight lifting (also done in sets), and 30 minutes of cardio. ), you’re kinda screwed to some extent. Talk about slow recovery. In addition, if you are only lightly working out (let’s say 3 sets each muscle group), the muscle recovers quickly (maybe in a1-2 days) and can be worked out again. What Is The Best Way To Lose Weight Fast And Keep It Off? Some may exceed them (rare) and some may never reach them (unfortunately true). Obviously, advanced trainees should aim for less, but as I said, I’m pretty sure the highest proportion of your readers are either beginners or intermediates and 2-3 pounds of weight gain for people who can realistically build at 1-2 pounds of muscle per month seems more reasonable. 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? 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? I have read almost all of your articles and i love your writting and honesty. BTW, I have limited access to FB due to the censorship of Cinese government, so am appreciate not refer to a FB post. I ask because I don’t have much muscle mass, did not gain much over those 9 months as my training sucked and I didn’t push myself, and then didn’t start working out properly until about a year and a half later. If your goal is to build muscle while gaining the least amount of body fat possible along the way, a guy should ideally shoot to gain a total of 1-2lbs per month. You don’t need to get that big (as a whale for example) to perpetuate the species. Which is why 50 new completely useless “Toning Workout Routines For Women” come out every other hour. Sometimes yes, sometimes no. But, if that same guy trains and eats poorly his first year and gains only, say 10 pounds the first year, then what he can gain the second consecutive year depends upon how he trains and eats that year too. Or that you recover faster. That sounds incredibly fishy to me, and I find it exceedingly difficult to believe that the human body would have evolved to cripple itself so thoroughly. Is this a problem or does it simply mean my core is being worked enough as a synergist during other exercises? You see, most people (men and women) expect to gain MUCH more muscle at a MUCH faster rate than they actually can. Hiya, I am really glad I’ve found this info. Increase your Squat to 140kg/300lb, Bench Press to 100kg/220lb, and Deadlift to 180kg/400lb. Am I misunderstanding you? So if two identical people have the same body+diet+activities and hence the same metabolic rate they should have the same macro nutrient requirements. Any suggestions on foods that aid recovery further? Happens every time. I have brought reps down to 5/6 working as maximally as possible without poor form creeping in and I complete 4 sets using antagonistic exercises, eg bench press then reverse flyes. It contains beginner, intermediate, and advanced home workouts. I cover this subject in more detail here: Steroids vs Natural: The Muscle Building Effects Of Steroid Use. I have a fairly healthy standard diet, and I am on a healthy juicing program. A good web site with interesting content, this is what I need. It’s definitely a great outlet to reach, educate, and inspire the world. And with women, it’s the opposite. Gaining muscle is a MASSIVE undertaking that requires a serious commitment, whereas losing fat is achievable for most people with some small lifestyle changes. I realized after about two years of beginning that I have sub-average mass potential. Enjoy all of the awesome results that come with being a genetic freak, and always know that I hate your guts. To ensure you’re doing everything in a way that will put you in position to reach the high end of your rate and limit of muscle gain, use the guidelines laid out in my super awesome guides…. Brown Rice vs White Rice: Which Is Better? When I started I weighed about 125lbs then up to now 150 lbs. The stress and the subsequent of disruption will lead these 3 mechanisms that stimulate process in how does muscle grow. For 6 consecutive months? When you lift weights (or do body weight exercises), your muscles endure tiny injuries throughout their … Then, gradually add weight to your routine every … thanks for pointing out what is realistic gains. And every once in a while… all of the above. I always try to aim for the high end of rep as you instructed and now I start losing more and more in the 2nd and the third set. I’m also assuming you added some decent strength as well and your did not add too much fat. You might even get lucky; gifted athletes often grow muscle at … ), Hey jay, if you can expect to gain aprox 1-2 pound of lean muscle a month, what would be the total amount of weight you should expect to gain per month? I am in the process of following your beginners workout with the intention of going onto the upper lower split. Muscle Growth. Thank you for the great work so far, I look forward to these all the time! We’re not talking about any of those here. I do up to 120 on the leg press and 115 on the adductor/adductor machine and 80 on the ab machine. Rep Tempo: What Is The Best Weight Lifting Tempo? The only difference is that someone who puts on less muscle will put on more fat. emphasize basic exercises, increase weights you are lifting over time, play with body weight work at the end of the workout. A fat person carrying more muscle mass than a skinny person solely due to the fact that they are significantly fatter is not at all “good genetics.” Tell that skinny person to gain an equal amount of fat and they’ll be in the same shitty situation. That sucks badly! 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. I am natural bodybuilder and I know how difficult is to stay natural when lots of people around u get bigger twice than u in short time. I want to gain wt as I’m way under and I want to get muscle, not fat and I want to do it at 1 lb/week or 4 lbs/ month which seems realistic. By failing to train and eat optimally from the start of weight training or at any period through the subsequent years, that guy falls behind the optimal timetable for gains; however, his maximum mass potential of 40 pounds of lean remains the same. Bit above average….thank you! s the opposite rock solid recommendation healthy body... Limit, I am lucky, follow ao good program like stronglift 5×5, work my. Easily get toned but haven ’ t feel bad about being in a second I weighed a happy 155lbs 5ft8in... 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