How much muscle can you gain in a year naturally reddit. I put on 7lbs of muscle last year as a 38 year old.

How much muscle can you gain in a year naturally reddit My question is what is the "most efficient" amount of total weight gain to aim for? e. Natural Physiques If you see a 250lb bodybuilder with veins popping out all over the place, you can be sure that dude not only takes steroids, but a bunch of mostly illegal, dangerous So how much muscle can you actually gain per month and year? A lot of articles on the internet claim that you can gain 1 kg of muscle a month. So now that I'm trying to gain more mass and scale up my food intake, I'm wondering exactly how I should go about it. Muscle gain is a case of relentlessly stacking one muscle-building day on top of another, one meal at a time. Because of personal reasons and a worldwide pandemic, I have access only to an space with dumbbells and a horizontal bar. 3125 kg a week. Sure you get a little extra mass, your muscles are larger and filled with blood more frequently but you’re not really getting much as you already possess 95% of the mass required to perform the lift. That makes the 10-pound-gain claims of already ripped celebrities seem outrageous, right? In my opinion, it's rare to see a natural bodybuilder or fitness e Your genes play a huge role in how much muscle you can gain in a year. 5% or smth. I read that to gain muscle one should eat 0. But yes, genetics differ and everyone will have different muscle gain, some do it fast, some slow. 8g of protein per pound (lb) of goal weight, resulted in muscle gain and proper muscle repair, but no significant difference in higher or lower gain/ repair remaining in that range window! Related to the above, here are a few things you can do to help maintain muscle mass when you fast: For longer fasts (>24hrs), try to get your ketones up in advance. It's about 1-2 lb per month of muscle (or more if you're on the capri sun or have insane genetics). Here’s what u can expect naturally. 3g - 0. 15kg muscle and 0. The average gains like 3-6 with everything on point diet, sleep etc . How fast can you build muscle naturally? That depends. Men can expect to build 35 to 45 pounds of muscle over their lifetime, and 20 to 25 pounds for women. So one could gain 20 lbs of muscle in year 1, 10 lbs in year 2, 5 lbs in year 3. and shirts from xs to s. According to the scientific estimates reflected by Marchante in a graph, an average man of 175 cm and 70 kg could obtain the following results depending on Essentially taller guys will gain the same amount of muscle as a stocky guy however the tall guy would look much thinner even if they both add the same amount of muscle. regarding how much strength and muscle you can build, in a very aesthetic way too. You have high and low responders on both sides and therefore you cant say that someone natural or enhanced will be able to gain XXX lbs lean mass. I'm still super skinny, I'm not arguing against that. Its natural. The genetic elites they can gain that naturally in a year. 2 to 2g per kg) you will see muscle gains. There is also an increase in extracellular fluid. It will not put size on you. 015 * 12 = 12. Say if you hit 1g of protein per body weight while your also in an overall caloric deficit can you still build the muscle or would it just be You won't gain as much as a bulk, but you still can. You can gain muscle but you're not going to get huge. I’m short (5’2”) and have no boobs (think barely an A cup), and a pretty high pain/discomfort tolerance, which I think may help me go heavier than others. 36 g per pound) on average. You can expect to gain about 20-25 lbs of muscle in your first year of training. He has 15+ years of experience helping thousands of men and women lose fat, gain muscle, and build their "goal body. 3% per According to Aragon, advanced trainees near their genetic potential are lucky to gain 0. Doing 1 cycle (maybe 2) seems to be the best thing to do in terms of a balance between gaining muscle and maintaining good health. You can probably only gain half of that in muscle . The general consensus is a 1:1 muscle-to-fat ratio on a clean, 1lb per week bulk. 8 inches and you are in your first year of training, you can expect a 13. That being said I've heard you can put in 1/2 a pound of muscle a week so 1/2 * 24 = 12. If you start out skinny, you will gain weight quickly at first. To much cardio will counteract the additional calories. But for most normies who just want to be semi-fit, calisthenics are way enough. Do your research and learn as you meal plan. 25% to 0. Noobie gains are real, you can probably gain muscle just by looking at a dumbbell lol You can try some home workouts from Caroline Girvan on youtube, she’s great. If you cannot find 8 hours, try to improve the quality of your sleep rather than the quantity. . Example, you can go even lower and gain say 0. And unless you’ve almost reached your genetic potential over many years of training, you can There are almost 8000 calories in a kg of body fat which means you should eat extra 8000 calories in order to gain just one kg. In year three, the gains will be halved again, giving you 3-6 pounds of muscle. This is why people suggest lean bulking to do 2 pounds a month max (with between 0 and 2 pounds of muscle gain a month, Every year take a few photos. Studies using 25 mg of Clomid show about a 5 lb. It’s not very motivating. Overall, around 8 to 15 pounds per year is a general estimate of what to expect from gains, but some people may add more or less. Just keep training no matter what and you'll get there. First year of actually trying (and eating an ungodly amount of food and cutting cardio) I gained 5 pounds of muscle and 4-5 pounds of fat (kept up with comp testing bc I’m a numbers person). It would be rather unprecedented for a woman to inadvertently gain 30 lbs of muscle in 3-4 months. does gaining 4lbs allow you to likely get all 2. Couple hundred over what you need for maintenance, not much. Likewise you may follow a very poor training routine and diet, but have excellent genetics, and gain 30 pounds. In general, most people can expect to gain about 1-2 pounds of muscle per month, or roughly 12-24 pounds in a year. If people could just use 500mg of testosterone per week and keep gaining muscle indefinitely, there would be no reason for people to take more and more compounds at higher and higher doses. Unless you’re willing to have your genes tampered with by a renegade scientist, there’s not much you can do about it. It enables you to provide your muscles with oxygen to push out a couple more reps. So till the time you are able to work on your calorie surplus with majority of the source of calorie from protein you can bulk up a nice amount. I think 10 lbs per year is a high, yet attainable goal if you're not a full time lifter. In this video I explain in detail how much muscle you can actually gain naturally in 1 year and each subsequent year after that. The concept of how much muscle can you gain naturally calculator offers a scientific approach to estimating one's potential muscle gains based on individual data. you probably won't need new clothes and won't end up in a crazy ensuring you're eating at least 2. however much you think you are eating, it’s probably not a lot (this was the best advice i got) start paying attention to how many calories you are eating per meal and per day. Also, adding 2kg of muscle is a LOT of work. How easily we build muscle depends on a range of factors, personal trainer Mike Matthews said. The thing is, though, you will want/need to gain everywhere, so an overall program is necessary. Many skinny beginners gain 10-15 lbs of You can gain between 2-3 pounds of muscle per month throughout the year, depending on the intensity of your exercises. I know fat gain comes with the territory when naturally bulking up, but I’d love to minimize that aspect of it as much as I can. In this video, I cover how much muscle most people can build naturally versus how much muscle can be built by using steroids. In 4 years I gained 60 pounds 40 of which was muscle- did a few mini cuts don’t let me kid ya and feel a hll of a lot better. That would be hard even on steroids. You can only estimate that the enhanced person would be substantially bigger considering the enhancements, but not to what degree. lift enough weight that 8-10 reps makes your muscles burn. Yes, do modified pushups and pullups to train for them as well. 01kg fat. ] Year 2: 5-10lbs quality muscle. 2 inch wrist, could aim for 15. and as you continue your workout you tend to gain more muscle. But im talking to a body guard what do you know about natural , At the core, there is a maximum amount of muscle you can gain per month depending on your genetics. When you first start weight training, those initial gains can feel thrilling. You may have the best diet in the world, and train as hard as you can, yet if you have poor genetics you may only put on five or six pounds of muscle in a year. But you must certainly can go past your natural genetic limit with sarms. When you gain muscle you typically do not grow new muscles cells (different mammals do so more easily than humans). Eat a lot of calories (your muscles need them to bulk up, you will gain fat but you can tone down after you bulk up). 5ft 11 , 164 lbs and around 17% body fat , how much lean muscle can someone new to training put on in a month while decreasing body fat % , I would like 6 pack abs aswell as bigger arms im not trolling you have no idea how much 10 lbs of muscle PURE muscle is . But, assuming an average beginner cycle (500-600mg/week of test) you can probably expect to gain as much as 15-25 pounds, depending on your existing muscle mass. gain in lean mass over 12 weeks, so you can extrapolate that enclomiphene would likely show similar, if not better, results. i went from very skinny at 165lbs to 200lbs in about 3-4 months. Muscle growth—called hypertrophy —occurs on a microscopic level every time you strength train, but While it's possible to gain significant muscle mass in a year, it's important to set realistic expectations about how much muscle you can actually gain. Visually, it's a nice boost, but it's not going to make you look like a bodybuilder. Big eating, significant amounts of protein, a 5x5 regimen, lots of conditioning and plenty of rest. There seems to be much con Here's an article and a calculator for estimating how much muscle you can build, without steroids. do 3 sets of 8-10 reps of exercises on the muscles you want to put mass on. You should also have a realistic timeframe in mind. cant gain much on a test only cycle. Yeah if you gain an inch a year, in 40 years you'll have 40 inch arms What he does say is that the amount you can improve it is much less than you might be led to believe, e. For the purpose of the maximum amount of muscle you can gain in a year, I like to use The McDonald Model, which shows the potential rate of muscle gain per year for the average man: 1st year of proper training: 20-25 So this means that if your wrist is currently 6. Consistency is key. Here's how gaining 30 lbs of muscle naturally looks like. The fact that his rate of muscle gain can't be extrapolated over 3 years doesn't imply that it can't be true. "Under the best possible circumstances (perfect diet, training, supplementation, and recovery strategies) the average male body can In total you can probably gain around 40 lbs of muscle mass naturally. I’ve only been on for two weeks and see a huge difference in my muscle fullness. I'm a vegetarian and live a pretty minimilistic life and only take creatine, protein powder and fish oil. Eating at a small enough surplus to gain steadily as you gain muscle seems to be a valid option to me. I only have anectodal evidence though. For most men this is about 2000-2500 calories a day. Muscles swell, strength skyrockets, and the changes are impossible to ignore. that’s 80% of the Yes you can get strong and gain muscle doing bodyweight. The weight you added during your "bulk" was not exclusively muscle mass. Like it’s explained by others already 🏋️ CHECK OUT MY TRAINING BOOK HARDER THAN LAST TIME!: https://bit. I saw my friend literally gain 15 pounds over a month and a half when he first started and it pretty much all looked like muscle. We don’t read the rules, but we’ll post anyway Let's do the math. Calculation for annual gain: 70kg * 0. 8-1 grams of protein per pound Of body weight. While you can make significant gains in a year, you shouldn't expect to look like a bodybuilder overnight. Many of us have heard or have overheard the local gym guru or the community fitness expert boasting about how much he/she has gained, or how one of their clients has gained 10 pounds in a month. However some people can get as high as 35 kg and once they start gaining they gaing the first 15-20 faster than average. Apparently you keep the majority of your gains and you can gain the equivalent muscle that a natural newbie can in 1 year. Eat 3,500-4000 calories a day, and do I have 2 weeks left in my cut then I’m bulking. According to Precision Nutrition, adults who do not train should consume 0. That doesn’t seem to be true for the average man, and you may not be average anyway. If you do everything right, you can expect around Short answer is roughly two pounds a month. However, achieving this goal takes time and consistency. There is only so much muscle building you can do in any single day. Do they have that much muscle? Compare them with a cyclist (cycling does build muscles). For females, cut those numbers in half. If you maintain the same weight and volume while in a caloric deficit your body doesn't have the same ability to recover and so you get muscle loss. It's achievable, but it's very much a long term goal. page/0d8a0dbd8d----- because, obviously research shows that you can gain 20-25 Pounds per year as a beginner so thats 2pounds per month of pure muscle if you add fat you'd be having at 4 pounds per month for a 1:1 ratio. Find out exactly how to calculate how much muscle you can build naturally based on your specific body type. You won't gain that much muscle by walking, not even running. Lack of estrogen due to shut of testosterone is what is called suppression and anavar will cause it. Not just temporarily but permanently. It’s a lot of mass, but there’s also a catch – this number requires an elite potential for growth. 06kg muscle and 0. ly/2LKUPpv🏆👕 COACHING & CU Get the Reddit app Scan this QR code to download the app now. In year two, we can cut those numbers in half, giving you a gain of 5-12 pounds. Eat a lot of protein. The harder part when you get older is keeping your body fat percentage lower and the cutting process takes longer. If you do some major gaining (come on over to /r/gainit for some cool advice) and really focus you could put on about a half inch over the next 6mos-1yr. Most lifters call that "spilling over" when you eat above what you can gain in muscle, because it "spills over" in to fat You Sir/ Ma’am/ 🏳️‍🌈are absolutely right!! There’s a study that shows testing on about 30 professional athletes in protein intake, and the findings resulted: Between 0. Studies show you can't really grow more than . I also hold that with optimal training your body can only build so much muscle at a time no matter how much you eat. I also understand you are inevitably going to gain fat if you are looking to put on muscle. You can be on TRT for the You can gain 1-2 lbs per month, but even 1 lbs is a really good gain. Its dumb not to take it. To be extra safe you can also get Enclomiphene and use it at 5mg per day for the first 2 weeks. I used to lift a lot when I was younger so I’m guessing muscle memory is happening for me. Remember: the natural limit of muscle gain is roughly 2lbs per month, MAXIMUM, and that decreases as one's mass gains increase. ly/2U6Pdqb🍽 THE ULTIMATE ANABOLIC COOKBOOK 2. It’s bound to be a bit different for everybody, but what have you guys found works best for you in terms of putting on muscle while minimizing fat gain? Protein, carbohydrates and fats. Gaining muscle is a slow process but if you stick to it you will see I gained 20kg in total over 2 years. Considering your adherence there is no reason why you couldn’t add 10+ lbs in a year or so. Those that stay natural often train for years and the best part is that this muscle growth is not what you lose quickly as it is the case with muscle gained through steroids. 5g of protein per kg of bodymass, you CAN and WILL gain muscle Most people who start on gainit probably have around 15-20 kg of muscle that they can gain. To me this sounds like complete bullshit but there are a lot of those articles. You have ~12 weeks to gain ~12 lbs. most of us don't build more than 1-2lbs of muscle a month at most. 40 being the beginning of range for very elite athletes. com/muscle-bu How much muscle can you gain naturally? Using a variety of models, we can estimate your potential Lean body mass example. A proper diet helps to gain muscles when combined with regular exercise. 25-. 5 lb per week. If you train and eat optimally it's like: 20 lbs in the first year, 10 in the second, 5 in the third, something like that so Beginner: 10-12 kg of muscle mass gain per year (1% per month) Intermediate: 5-6 kg of muscle mass gain per year (0. Another important aspect of setting the right goals for natural muscle gain is to focus on your overall health and well-being. That's +500 calories per day above maintenance. Not to the degree of steroids of course but you can still do it. but with a correct pct and on point diet + training all year around you can expect to keep 60-65% of whatever gains Reply reply Spitshine_my_nutsack HOW MUCH MUSCLE CAN YOU NATURALLY GAIN IN A YEAR? OK. 8-1. Old-school bodybuilders like Eugène Sandow built their incredible physiques with nothing but grit and determination. — or Supersquats: warm up to a set of 10 reps where you feel you're failing, then do 5 breath rests and hit as many reps as you can till you match it. Your muscle cells increase the numbers of actin myosin filaments (contractile proteins in the muscle) with the help of satellite cells. You cannot under eat for 3 weeks then stuff your face for a week to hit the monthly weight gain target and expect good results. I’ve been doing exactly that for over a year. You can gain a lot of muscle. there are some other cool differences, like women can handle more I think the best way to do this is some form of rest-pause training e. You can if you also have significant fat to lose, your body will pull from fat stores to supplement energy. These can really get No. 52 pounds of muscle When you have low t, it’s hard to pack on muscle. In this example, you don’t really need much more muscle mass to bench the 185. Water, fat, and muscle all contributed to your increase in weight. to 14y. That's much easier to gain than muscle so let's roll with that. so at 6'1 - you should be aiming to hover between 200-215 relatively lean (10-15% or so). A beginner who weighs 70kg and has little prior training might gain up to 1-1. As previously stated, there’s a very clear dose-response relationship. Even muscle you used to have. Your upper limit to how much muscle you can add while staying lean depends on your own metabolism and genetics. Unnatural vs. There's actually a lot of debate around this. That's an awesome 6:1 ratio - but overall muscle gain is only a There’s definitely a huge range with some people gaining 2-3+ times more muscle than the average person, and some people actually losing muscle when they start working out (both of which are rare), but at first, you should expect to gain somewhere around 1kg/2lbs of muscle per month on average, with a “normal” range from . Take a look at professional runners. for reference i am 6’3. In other words, testosterone helps you gain muscle, and it helps you retain muscle when you go into a calorie deficit to lose fat, but it barely helps you lose fat. eat 4 meals a day and whenever you are not full you should be eating/snacking on something. Its safe. my advice for pretty much everyone is to just get to a number within that range and But if you keep at it, you can get to a really good size naturally. Eat 5000 calories a day over maintenance and you will still get the 5 lbs of muscle, just with a lot more fat. Pure This equation implies that starting at 160lb, add 5lb for every inch you are over 5’10”, or subtract 5lb for every inch you are below 5’10”. Another article with some pictures of guys at or near the limit. 78 pound muscle gain. app/hypertrophy Become an RP channel member and get ins 1st year: 7-8kg muscle gain; 2nd year: 3-4kg muscle gain; 3rd year: 2-3kg muscle gain; 4th+ year: 1-2kg muscle gain; Bridger says: “Your reaction when seeing this is probably ‘that’s not a lot of muscle you can gain It seems like even just one 3 month cycle of steroids can make a huge difference to your physique. With more drugs, unsurprisingly, you gain more muscle. Perhaps you’ll gain 33% more muscle during your first few months of supplementing with creatine, 25% more muscle during your first year, and 15% more muscle during your first decade. If right now you gain 30lbs of muscle, your friends and family won’t recognize you. That length of time barely qualifies as a cycle, TBH. Jay is the science-based writer and researcher behind everything you've seen here. I have muscles everywhere while when I started I had only skin and bone. So if you gain 3 lb in a month, you probably put on 2 lb of fat. This is why I've just included it Now I've read that realistically, you can only gain about 2lb of muscle per month, which is leading me to believe that less than half of my weigh gain is muscle. It is not hormonal/anabolic. The answer to this question depends mainly on your starting point and the specificity of your training regimen. 214 votes, 131 comments. According to strength and bodybuilding coach Christian Thibaudeau, one of the major factors in gaining muscle is the ratio of fast twitch to slow twitch muscle How Much Muscle Can You Gain in a Year Naturally? The common rule of thumb is that a natural male lifter can gain about 20 pounds of muscle in his first year, 10 pounds in his second, 5 in his third, and gradually When it comes to muscle gain there is no dramatic technique or quick fix that will allow you to pack on more muscle naturally. You just need to train your body to be able to do it. You should also allow for some fluctuation in water and carbohydrate storage; Just want to preface by saying I am no expert by any means and have learned by asking questions just like you. Although genetics play a major role in deciding how much muscle and strength a person can gain but it is the time when the gains come at the fastest rate. It’s possible to gain 5, 6 or more kilograms in a week for example if it’s the time around holidays and you have overate consistently. This in just 3 months. do a set, take 5 deep breaths and do as many reps as you can till you can't hit another, then another 5 deep breaths, etc. You will always gain some fat along with that muscle though. There are very very very VERY few people who can sleep 5-6 hours and getting healthy sleep. You're 40. You also have to average in cutting times for yearly goals. ck. I gained 20kg in total over 2 years. From what I've read, an untrained young male with proper training and nutritionist can gain about two pounds (. Totally depends on how many calories you eat a day. Remember that building muscle is a long-term process. asking when you'll see the muslce has a lot to consider. With 15 years of lifting experience and a body weight of 225, though; not much reddit is gonna help you with Get the Reddit app Scan this Homie you’ll be lucky if you can add 1-3 lbs of muscle naturally in a year They don’t know what they’re talking about. Make the deficit no more then 500 cals, and I take . A lifter with larger bones, say a 7. That’s a joke. After the beginner’s honeymoon period, muscle growth inevitably slows down. Sorry that's not in kg, but hopefully you get the picture. Gains in the average female are roughly half those seen in men, mainly because they don’t have as much testosterone in I’d suggest cruising if you’re going to cycle again in the future. Not sure where you get that rad 140 is a bs sarm either. I've gained 20 pounds in this year with minimal fat gain. I changed size in leggings from kids 12y. I put on 25 lbs of lean muscle so far after doing solely body weight exercises starting from March of 2022. 65 kg to 70 kg means gaining a . 10kg fat. So, how much can you expect to gain naturally As with the previous research on lean mass gains, this new meta-analysis suggests that the muscle-building benefits of creatine fade over time. I've always been kinda skinny so I recently started hitting the gym to gain muscle. you aren't going to take someone with an 18" standing vertical to a 36" standing vertical (except maybe on Reddit), but you might take them to a 22" standing vertical with proper strength and jump training. It's what I do. Could be 20lbs more, could be 80lbs. At least do 20mg Nolvadex for 2 weeks and then 10 mg for another 2 weeks. I’ve gotten an actual chest (my chest is actually proportionally bigger than my friend’s who gyms using weights including bench press), my arms are actually filling my sleeves, and my back, lats, and traps are so much thicker all my Creatine provides energy to train harder. The corresponding video can be found here. Year 3: 3-5lbs quality muscle. You can't get Ronnie Coleman huge, but you absolutely can look ripped, and will be My hot take is that you should do weights to train for body weight movements. 50/50 muscle/fat ratio is the dream ratio. I wanted to know how much muscle I can gain from a 15-20lb bulk. o. Year 1: 8-15lbs quality muscle mass (depending on genetics) [note: he may weigh 180 after the first year, this doesn’t mean he gained 20lbs of muscle. I put on 7lbs of muscle last year as a 38 year old. So long as you’ve got adequate protein (1. ), box jumps( these help very much on leg muscles. Ketones help preserve your muscles directly and indirectly (as described above), You're pretty much never going to gain primarily muscle, naturally at least. 100% natural. It comes with a complete lifestyle change - regular exercise, proper diet, adequate sleep, etc. 5lb of muscles naturally Most people can expect to gain somewhere between 12-13 pound of muscle in the first six months as a complete beginner if their diet and training is on point. It assists you to do the work needed to gain the weight you want. I use ON. It's better to stay focused and realistic by training hard, eating meticulously and spending time The maximum amount of natural muscle an individual can gain through training over their lifetime is between 40 and 50 pounds. 7M subscribers in the AskMen community. I've included stats and numbers for how much muscle can you gain and a real example of 10 years of Yes very easily as long as your diet is in check. They all have a use and purpose. 5lb/month. I started out at 5'4" 118lbs, so I can empathize. Quinoa (one of the best things, since it contains naturally all esentiall amino acids in a high dose) I drink sometimes a whey protein shake This has given me an extra 20lb of lean muscle over the last year. That doesn't follow. You may have heard that natural lifters can gain 20 pounds of muscle in their first year, 10 in their second, 5 in their third, and then a few pounds per year until they reach their natural potential. I have a friend who took bootleg steroids for about a year, him and the dude doing it had no idea what they were doing, at one stage he injected into his arm and his whole arm swelled and went red for like 6 weeks and was hard to touch but he was lucky it went down. Dumbbell or Bodyweight only, decently challenging with good exercises. For those of you who have tracked your bulks, do these ratios sound about right? Thanks. Expect to keep about 60% of your actual lean tissue gains (outside of initial water/glycogen loss) if you PCT. I started lifting, and my plan is for 3kg of muscle, in half a year. If you run 500mg/week of TE/TC with dbol as a kicker, you MIGHT be able to pull that off in 10 weeks in terms of mass gain, but not actual LBM. Any extra weight gained during that month will be fat. At your level, with great training and diet, I'd estimate something in the range of 2-3 kg/year. 5lbs of muscle gain, whereas gaining 3lbs might be likely to only get you 1. That’s the maximum LBM you can gain naturally assuming you are in the average span How Much Muscle You Will Gain per Month. The most accurate estimates including measurements of your wrist and ankle and provide you good Building muscle is a common reason people work out. " His work has been featured by the likes of Time, The Huffington Post, CNET, Business Week and more, referenced in studies, used in textbooks, Figure out how much muscle you can gain in a month, what you can eat to boost muscle mass, and what results are realistic. Setting Realistic Goals: How Much Muscle Can You Realistically Gain in a Year? Now that we understand the science behind muscle growth and the factors that affect it let's delve into how much muscle you can realistically gain in a year. Get the Reddit app Scan this you could stay around 140 for a year and just get stronger and probably end up with like blurry abs before you really feel a need to cut or bulk. You’ll retain more muscle if you stay on. 9 kg) of muscle a month for the first year, half that for the second year, and half of that for the third year. I'd shoot for a surplus that is between 300-400 calories and look to gain about 30-40 lbs. But, like many things in life, it’s not always smooth sailing. You wont gain as much if you are near your "natural" genetic limit and you will have to keep cycling to maintain it past that limit. However it's nowhere near the same possibilities of what a full gym can give, where you can do not only calisthenics but also add squat, deadlift, row, etc. Practice with a 12 inch box then you can work yourself to 20 and 24 inch boxes). Make sure to workout consistently as don’t overdo cardio, although cardio can help you, it can also drive up your appetite Like say gain 0. That's bro science. Again, i'm not trying to force a rate, i wanna track my weight, training wise i'm still doing LP so i don't know how that would impact muscle growth I remember a certain study showed that 500mg per week after 11 weeks would only yield 15 pounds of lean body mass. You can gain 10llbs of muscle but it will come with some fat. Reply reply Brawndo327 • Yes. 7% per month) Advanced: 2-3 kg of muscle mass gain per year (0. There's no doubt in my mind that army is extremely intensive physically, much more so than a gym session is, but from a bodybuilding perspective it might not mean much, also you don't hit your genetic cap in 18 months. On top of the 4 factors listed above, the figures given also assume that you’re a natural trainee (steroids and other drugs dramatically alter how much muscle you can pack on) and that you’re starting from a normal healthy body weight (those recovering from an illness such as an eating disorder will be able to gain more total muscle mass from where they started). true. 100mg per week after 11 weeks using less scientific bro math means you'll probably only get 1/5 of that meaning you'll gain like 3 pounds of muscle every 11 weeks, considering that you could probably gain 1. ( hit your protein goals everyday) and follow a progressive overload training program consistently Go easy on the cardio. 5kg/1lb per month to 2kg/4lbs per month. So yea, maybe you are one of those people, but generally I would recommend trying to get 8 hours of sleep everyday. 6kg. Years 4+: 2-3lbs quality muscle mass The following digs deeper into this question of maximum muscle potential for men and offers some equations to estimate how much muscle you can gain naturally. Since it was a short (6 week) bulk, I didn't need to deal with increasing calories. It's well established that rates of muscle and strength gain are quicker at first, then they slow down. You're going to have to tweak your intake accordingly, but it's a lot more than intake. Dude - you look amazing as you are and You need estrogen to support a lot of functions like G6PD, recovery, joint support, libido, brain health. I train strictly for strength, I am powerlifting. The First 10-15 Pounds Are The Easiest. Keep in mind you have a certain amount of calories you have to eat to maintain your weight, commonly called a TDEE ( Total Daily Energy Expenditure). If you are a frequent contributor to this sub, do your part and Genetics, willingness to eat enough calories to gain muscle quickly, body fat distribution and your programming all contribute. Noticeably as in you will feel like shit, mental fog, depression, low libido. Some people say a slower bulk will have better ratios like 2:1 or even 3:1. if you are overweight, you probably wont see the muscle much until you lose fat and I'd imagine that you'd see muscle definition faster on a body that has little fat. I see a lot of posts recommending a 500cal surplus when bulking and I don't understand the logic behind this. so growing 70kg of muscle mass by 10% is going to look very different to growing 40 kg of muscle mass by 10%. It's like 0. You can gain 20 pounds of weight over the summer, but impossible to gain 20 pounds of muscle over such a short period (without steroids). Lots of gym bros will tell you what absolutely does but science is not so clear. How long can you continue to build muscle? I'm turning 34 this year and I'm still gaining muscle in my fifth year (currently 185-187 lbs at 6'4" <10% bf). A fair portion will be water weight, though. There are genetic factors outside your control that affect how long it takes to build muscle, as well as the maximum amount of muscle you can expect to gain naturally. I don't really eat large amounts of food everyday. Based on your other posts and comments you've been lifting a while and clearly know what you are talking about. U can definitely gain/retain muscle in a deficit. 0: https://bit. 2 g of protein per lb of body weight a day. Most sources seem to suggest max muscle gain rate is between 1-1. They run over 100km every week. I calculate my bulks as gaining 1/2 lb muscle and 1/2 lb fat per week (pretty normal from what I know), so I try to keep my weight cuts to less than 4 weeks to maintain original body fat (don't really like cutting longer than a month). Hi, I know the ideal set up and exercise routine consist of using the 3: bench press, deadlift and squat. Same goes in the opposite direction. His explanation of how much muscle you can gain was almost spot on. Keep in mind that age and gender also impact how much muscle you can gain. and thats pretty much it. You may recover naturally but I absolutely recommend a PCT. So say you were benching 185 for 5x5, keep benching 185 so you maintain your muscle/strength but lower the volume to maybe 3 sets instead so you are stressing the muscles less. You should not reach much below 8 to 10 % body fat, as you need a certain reservoir of nutrients as well. The higher ratio of muscle to fat you want, the slower the muscle gain will be. Fast forward to today, and the natural b For a woman, if you are doing everything right (eating in a slight surplus with sufficient protein, lifting weights on a hypertrophic routine, pushing yourself really hard in the gym), you can expect to gain 1-2 lbs of muscle per month. in terms of goals - imo, symmetric strength has a good ideal bodyweight calculator which i think is fine for people within their first 5 years or so of training (obv there'll be exceptions, but i don't think you're one). This video will explain how fast you can expect t That stack yielded almost as much mass as my 400mg test-e cycle, the test kept me leaner tho. 5% of their total body weight gain as fat-free muscle per month. But those n00b gainz can be a lot more. I remember a certain study showed that 500mg per week after 11 weeks would only yield 15 pounds of lean body mass. That's only a daily surplus of around 350 Calories, which is very easy to hit and a pretty optimal rate of growth during a bulk. One frequently asked question which always seems to plague gym instructors, Internet message boards, various magazines and books has to do with muscle gain. g. 1 hour less drastically increases your risk in heart attacks. Or As long as you track all the other measurements you gain a pretty good idea of how much muscle you've gained. 10 votes, 44 comments. Sign up to my newsletter so the algorithm doesn't stand between us:https://dr-sarah-zaldivar. ” - The Dalai Lama During the heat of the pandemic, the mods are going to bend the rules a bit and leave some beginner FAQs posted in order to give newcomers to this sub some relatable posts to read and offer people a different way to learn the sub's posting rules. The length of time you’ve been training. I was eating 400 above my TDEE and measuring my waist/belly/hips for fat gain, and my thighs, forearms, biceps, and chest for muscle (and some fat) gains. 5kg of muscle per month in their first year. 8 grams of protein per kilogram (or around 0. women can gain the same amount of muscle and strength RELATIVE to size/muscle mass as men can, the difference is that biological men start from a much higher baseline. However, if the only goal is muscle gain, should eat about 500 calories over maintenance during a Burbees, weighted squats( front squats, squat clean, power clean, back squat, slow squat clean, etc. Do you consider eating food something that helps you become naturally strong? creatine is found in red meat. Numerous factors, including your training experience, sex, age, and the type of exercise you do, contribute to the rate of muscle gain. Not your height. So the 3-5lbs is crap. Understand that fat loss is 99% dependent on calorie intake, not hormone intake, and muscle is mostly dependent on nutrition and training, not hormone intake. 5 pounds of muscle a week. its $15 for a tub that lasts me a few months. 5lb of muscles naturally lift weights. The ALL NEW RP Hypertrophy App: your ultimate guide to training for maximum muscle growth- https://rp. ** My Fundamentals Training Prog Understand that fat loss is 99% dependent on calorie intake, not hormone intake, and muscle is mostly dependent on nutrition and training, not hormone intake. So size wise I am almost the same,but my body shape changed. A pound of fat is 3500 calories. you need to eat more to gain, which can be hard for some people, but doesn't seem to be your issue You can build a decent amount of muscle with 20lb esp if you’re previously untrained. 5lbs of muscle gain? In other words, how might beginners optimize for getting all possible muscle gain, with minimal possible fat gain? You could run 5 grams a day of tren, but if you completely starve yourself throughout the cycle you obviously will still lose mass. It would take almost exact macros and very intense sessions to gain the 3-4 lbs of muscle that is potentially possible in a month. This is considered pretty solid progress and averages out to about 8 lbs of muscle per year. This article reviews how much muscle you can gain in a month “Know the rules well, so you can break them effectively. You guys are nuts, especially you OP. if you train for it. But if you weigh 200 pounds and can't do a push-up, benching 20 pounds, then 30, then a bar, then plates is going to increase your strength and allow you to push your body weight off the floor. Ime sarms can yeild a good amount of mass but unlike with AAS you have to be much more careful with your diet and of course you can’t expect as much from sarms as from AAS unless you’re injecting them. Look them up when you think you should be You must just be trying to troll, thats all i can figureYou put on 30lbs of muscle in 52 weeks, the guys in this study who didnt workout but were on test put on 7lbs of muscle in 10 weeksif you can do math, I will let you figure out the rest. In This Video We'll Cover Realistic Expectations For Building Muscle As A Natural BodybuilderFree Muscle Building Program: http://leehayward. 5. Don't listen to idiots saying you need to cut one or the other to lose weight or get shredded. You will absolutely not be able to put on that much LBM in that short a period of time. If you're looking to gain muscle, you need to be at a caloric surplus, so you will be eating a lot more.