How much muscle is it possible to put on in a year

Not bad, BUT the average training age of the group was only 4 year s. This shows that low responders gained an average of 1kg across 12 weeks , while high responders gained an average of 4. As we can see, numbers across the two studies and even within the second study vary wildly.

Lyle MacDonald goes into more detail on this , setting out how much muscle he believes people can gain based on their lifting experience;. In the first year, a muscular gain of lbs might be realistic. This would fall to lbs in the second year, lbs in the third year and would be minimal beyond that. This would give the average female the potential to gain perhaps lbs of total muscle over a career of lifting. Taking all this into account, and looking the averages, kg seems like a realistic target for an experienced lifter like myself.

I trained on average 4. I made sure that the total volume load was increasing over time, only through increasing a combination of weight and reps extra sets were only occasionally utilised.

The scale might not always go up every day, but it should be creeping up slowly and consistently week after week. You will naturally experience a lot of fluctuations in your weight due to changes in water weight, hormones, and dietary changes - especially in the beginning stages. But after three to four weeks a lot of these fluctuations should even out and you should start to see the scale move in the right direction.

Track your weight at the same time each day and plot it on a chart to see your long term progress. Getting jacked will often mean your clothes start to fit differently - usually in a good way.

Muscle building and increased strength tend to go hand in hand. Feeling strong is one thing, but the best way to track this is to log your workouts each week.

Note how many reps and the weight used, and aim to increase the amount e a ch week. Training programs that utilize progressive overloads are perfect for this. Lifting weights increases fluids to your muscle giving you that post weight training pump, especially when you are just getting started wi th strength training.

Over time, some of the water retention may diminish but you should continue to feel bulkier. One of the best ways to measure your visual progress is with daily or weekly progress photos. Stand in front of a mirror and take a full body photo. Repeat and assess your visual transformation regularly.

You will be both amazed and motivated by the results you see. Ultimately the most efficient way to measure your muscle gain progress is to assess your body composition at the beginning and end of your bulk. Ultimately, how long it takes to gain muscle depends on the person and how long you can stick to your muscle growth goals. Muscle protein synthesis requires a balance of adequate nutrition, strength training, and rest.

While the details can vary depending on your fitness level, the basic principles of muscle gain remain the same. So figure out how many calories you need each day and aim to hit that goal consistently. First master this, then you can start to mess with your bulking macros to promote more muscle growth and minimize potential body fat. Outside of eating enough food, you'll also need to train for muscle growth by learning hypertrophy training.

The right lifting strategy can depend on personal and multiple individual factors. Some beginners can see muscle growth just from bodyweight exercises , while more advanced lifters will need a more specific training plan that incorporates the right weight and the right amount of reps. Typically hypertrophy training emphasizes time under tensions - meaning more reps at a fairly heavy amount. Noticeable, substantial muscle gain is more likely to take years rather than months and the amount of muscle weight gain possible in a month is actually quite small.

Any drastic weight fluctuations over the course of a month are typically the result of fluid loss or retention - and not new, bulging muscles. Read more: How to do a full-body workout at home. However, even if your diet is perfect and you maintain a flawless workout regime, do not expect to see a significant weight difference in just a month's time. Building muscle requires you to train with intensity, lift progressively heavier weights, and eat a diet rich in protein and calories.

While everyone is able to gain muscle naturally, people will differ in the rate they gain muscle. And the amount of muscle you can gain in a year will be influenced by several factors such as genetics, intensity, consistency and diet. Your genes play a huge role in how much muscle you can gain in a year. 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 fibers you have.

Fast twitch fibers have a far greater potential for growth than slow twitch fibers -- and your ratio of fast to slow twitch fibers is predetermined by your genetics. The size and shape of your muscles will also depend on where they originate and insert, which again comes down to genetics. There is no best training program, and it is possible to build muscle on any strength training and resistence routine provided it is balanced, meaning it works each muscle group an appropriate amount.