Does it mean that you really have to be that heavy in order to lift that much? Since natural human body has muscle growth limit, I think this can imply 2 things. So my question is simple. Is natural athlete with healthy weight capable of lifting that much?
Or there is some correlation between lifting really heavy and gaining weight? So, generally speaking, the biggest person is also usually the strongest. Sometimes yes, sometimes no. But with all of this being equal, the drug user will almost always beat the natural lifter.
A lean lbs is more along the lines of a maximum goal to shoot for. What is the difference between lean muscle mass as in DEXA scan and what you are calling muscle? I am a normal fit healthy woman, no drugs, only recently started to do weight excecises at the end of last year. If you had lbs of lean mass before you started weighttraining, you might end up having lbs of lean mass when you reach your natural genetic maximum lean mass.
Better said: How should the surplus possibly be for advanced athletes considering they cannot put that much on muscle anymore?? The more advanced you are and the closer you get to your natural genetic potential, the less of a surplus you need.
This of course is simply due to the fact that the potential rate of muscle growth is super low because the maximum limit is so close to being reached. Good question. Or that you can do it faster than others. Or that you recover faster. The higher above average, the more of a genetic freak you are. Is this above average? Read this one. Thank for the answer. On my first squat, it took me 10 days to bring myslef to walk properly. Talk about slow recovery. Oh and it was only the bar with no wieghts.
On the bright side though, the more painful the journey is the better you will feel when you reach your goals. Genetic freaks are rare. The rest of us with our average-at-best genetics make up the large majority. Hey i like the article and completly agree that most people expect much quicker gains than what is realistic.
I am a bit questionable about your figures though. You say an average male can gain lb a month of muscle? This would mean an average male could gain somewhere between lb of muscle in a year which i find to be unrealstic. I would say the average male would be lucky to gain a third of that figure even with a good routine and diet. Am i wrong to think this? But the more experienced you get and the more muscle you build, it decreases significantly.
I actually mention this in the article…. Upon ALL things equal dleep, diet, exercise ect. Person 1 — will have eaten his correct requirements and put on less or more muscle depending on other genetic factors than person 2. Person 2 — also eats correctly and will put on more or less muscle than person 1.
At this stage one has more or less or even the same which would be equal genetics , the one with less muscle would have put on more fat calories in vs calories out and the one with more muscle puts on less fat calories in vs calories out. The surplus calories must go somewhere. 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.
Person 2 — has put on less fat than 1 and more muscle and therefore has a higher metabolic rate due to his genetics affecting his muscle growth. What I am trying to get at here, is two people with identical body compositions have the SAME dietary requirements with the same goals and no other issues such as lactose intolerant, allergic to peanuts ect and hence SHOULD eat the same food despite ones favorable ect and the others unfavorable ect genetics.
So the rule appears to be: even with different genetics, with all other things being equal. The macro nutrient requirements are still the same. 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. 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.
Would it reduce the amount of muscle built or not? If the answer is yes than it appears you must accept bulking with more fat over muscle compared to a genetically favored person and you will just have to loose that fat and maintain your muscle at a later stage? 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.
Ideally, this is what everyone should do regardless of genetics. Hey there, I have a question. Or is there something or an indicator that tells you that you have recovered and you can train the same muscle group again? So if they wake up sore, they haven;t recovered yet. It mostly comes down to monitoring your progress. If progress sucks, a lack of recovery is one on many possible culprits.
The body can adapt and grow to a certain point only. Also, back in the days you would not have all that food and whatever else to sustain that much body growth. My 2 cents. Why do you want, as a woman, to build nearly 2 stone of muscle? What would that achieve for you? Are you looking to have a career in consstsruction or bodybuilding? Just a regular mom trying to learn more about fitness, building muscle, etc. Great info here! What is a good starting weight for a woman at or around pounds?
Am I on the right track or should I increase my weight? I can do reps no problem. I did win the swimsuit award for the Mrs. Connecticut competition though. I have a small frame and met a female bodybuilder with the same build as me, so I know it can be done. Any suggestions? I get bored easily and I think my muscles are too. Great article! I was wondering if you had any thoughts on another common sense point: you have to be strong to build muscle.
Sure, the huge guy on some fitness website got good results from endless sets of hammer curls—because he was doing them with 45 lb dumbbells. Anyway, on to the question: do you have any rough guidelines as far as the strength required to see gains? This suggests that trainees without prior strength training experience have a greater potential for muscle gains than athletes with training experience. While data is limited on exactly how much muscle you can gain in a month, these studies suggest that short-term muscle growth is modest in natural athletes.
Though data on the specific amount of muscle you can gain in a month is limited, select studies suggest that new trainees can yield noticeable muscle gains in less time than those with resistance training experience. When looking to gain muscle quickly, there are a few factors you can focus on to get the most efficient results for your efforts. Arguably, the most important factor is to focus on high intensity resistance exercises in the 8—12 rep range 4 , 5.
These include compound movements like variations of the squat, bench press, deadlift, overhead press, snatch, and clean and jerk. These work multiple muscle groups at once, thus improving exercise efficiency and stimulating muscle growth.
In addition to compound exercises, include various isolation exercises to target specific muscle groups. Unlike compound exercises, isolation exercised target one muscle group at a time, providing maximal stimulation and growth potential. While cardiovascular exercise is important for overall health, it does not play a major role in muscle gain.
Ultimately, it may be helpful to consult a certified trainer to help you put together a suitable exercise program.
Another significant component of gaining muscle quickly is proper nutrition. This means consuming slightly more calories than you burn, as gaining muscle is an energy-expensive process 6. Two important factors when looking to maximize short-term muscle gains include high intensity resistance exercise and proper nutrition that prioritizes a calorie surplus and adequate protein.
Two other important factors to consider are age and sex, which can also greatly affect muscle building. When just getting started with strength and hypertrophy muscle building training, you have great potential for muscle growth. This is because training is a new stimulus, and as your muscles are worked, growth occurs to prepare them for future training.
That said, muscle growth is still limited during the initial stages of resistance training, while most of your strength gains are due to neural adaptions. This means that as you train, your brain gets better at recruiting muscle fibers to contract during a particular exercise 5. After training consistently for at least 1 year and grasping the fundamental movements, you move toward the intermediate phase of training.
This tends to be where trainees spend the most time, with some never progressing onto the advanced phase. Bodybuilding builds muscle, ironically, by breaking it down.
Your body responds to this breakdown of muscle by building bigger, stronger muscles. Most people can build no more than 1 lb. To reach this, you must work out intensely and regularly, and you must supply your body with proper nutrition, especially protein. Join a gym. While it is possible to work out at home, a gym offers instruction and assistance from floor attendants, as well as a social atmosphere that can help keep your spirits up when training becomes difficult.
Add calories a day to your diet, including 0. Because a pound requires 3, calories to build, a calorie increase a day will support a weight increase of 1 lb. It all comes down to this question. How much muscle can you gain in a month? Given that there are many factors, such as genetics, age, and diet, there is no one-size-fits-all answer to this question. Generally speaking, the average man can expect to build between 0.
But here's the thing, the average natural man will be able to gain about 40 to 50 pounds of muscle in his entire life, according to the website. So, remember when we said big things happen in the beginning? That's important to remember because as you get your body into shape, the amount of muscle you can build at least naturally will arrive at a slower pace.
If you're training naturally, you're not likely to take on more muscle than your body can physically handle. That is, barring any abnormal conditions such as too much testosterone production.
If that's the case, it's important to talk to your doctor so your hormones can be medically regulated, ensuring you don't endure unexpected challenges during your workout routines. On the other hand, there are steroids, drugs, and prohormones that can un naturally enhance your muscle mass.
In these cases, your body can produce more muscle mass than it's naturally supposed to take on, which can put undue stress on the heart and other essential organs. These substances trick the body into entering a state of unnatural hypertrophy. This, in turn, can cause mobility issues and a convoluted, unbalanced appearance. The physical and psychological effects of unnatural training can be devastating for some men and should be considered thoroughly before they imbibe.
Since muscle mass can plateau at a certain level, it's important to keep up with a regular diet and exercise routine, so your body stays as fit and healthy as possible. If you've discovered that you've hit a wall, so to speak, it might be time to meet with a personal trainer or nutritionist who can help you discern fact from fiction. Be careful not to weigh or measure yourself too often as in, don't do that daily because your body can have ebbs and flows that can throw off your idea of progress if you measure it on a bad day.
Instead, shoot for weekly or even monthly measurements that will give you a better overall picture of your progress.
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