In most cases, muscle cannot be gained anywhere close to the rate some people like to make it seem like it can, or some of us just wish we could (hi guys!) If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…. Or that you recover faster.

Now, let’s say you’re an intermediate and you gained 18 lbs on the lower end of the range (so you weigh 168 lbs now). The question now is, how long does it take to build it and how fast can it be done? 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. I am about 5’8 and weigh a 120 pounds so I basically fit the bill for an ectomorph. Spend thousands on food, hours in the gym, thousands on supplements and time fine tuning your bodybuilding regime to earn such a little muscle in return, sounds extremely daunting. However, if you have a sedentary job, then you may find that carbs after your workout are not necessary. Am i wrong to think this? I sould be able to hit 80 kg with bf of 12% in like 10 month’s. If only.


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. Because there are 6 major factors that can change things, and they can vary greatly from person to person. You're already a sick cunt in my eyes brah. 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? Beginner lifters can expect to be able to gain more muscle in their first month of training because they're just starting the cycle of hypertrophy, the cellular process behind muscle growth. ……..Thank you, Giovanna. They also greatly overestimate how much muscle they can gain and how fast they can build it, BUT they do everything they can to avoid it because they don’t want to get “too big and bulky” like a guy. It depends a lot on your weight I would imagine.

I still have a soft spot on my belly, but when I poke a finger in it, I can feel much harder abs below the surface. But the truth is, both options can work equally well and it really comes down to picking whatever best suits your schedules, needs and preferences. Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. 1-3 pounds gained per month actually is my recommendation for guys, with the top end of that range (3lbs) being most ideal for beginners, guys in their teens/early 20’s, and/or guys with above average genetics. The idea is to be unable to complete another rep at the end of your set.

The more advanced you are and the closer you get to your natural genetic potential, the less of a surplus you need. I’m hoping to figure out of this is average or a bit above average….thank you!! When I apply it to me, it seems about right but maybe a bit high on squats and deads (i.e. Stick with it. So, be it man or woman, your results suffer as a result of not truly knowing how much muscle you can gain or how long it truly takes to build it.

Your recommendation of u/l split x4 as well as p/l/p x5 interests me. Something like swimming… maybe. Will it definitely happen that gradually i can lift less rep. And low ever weight? Rather, consistently add quality muscle tissue over an extended period. Would it reduce the amount of muscle built or not?”. It’s always a great workout, and 2-3 off days I do some quick ab work as well as some light free weights. Reasonable as in 9lbs of muscle in a year? In 2018, he completed his Level 1 Precision Nutrition qualification. So I’m past 50 years old. I always hear/read things like ” My muscle recovery improved very much after using product x” or ” My muscles have recovered after I woke up this morning”. To lose your excess weight, you’re probably thinking about eating less. The rest of us with our average-at-best genetics make up the large majority. But this program gives you a real-life approach to building an elite, Hollywood body without obsessing over fitness 24/7. What is the difference between lean muscle mass (as in DEXA scan) and what you are calling muscle? Revealed: How much muscle can you gain in a week? In year four, 50% of year three, so he’ll add another 2.5 pounds of lean. 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. The good news is that the further from jacked you currently are, the faster you can make gains in that general direction. Wow! I’m sure you’re gaining some muscle, but that weight is not just muscle (e.g.

What is a good starting weight for a woman at or around 110 pounds? If progress sucks, a lack of recovery is one on many possible culprits. It is also important to have a positive attitude. So the rule appears to be: even with different genetics, with all other things being equal. Just make sure that fat gain is minimal. Hey there, I have a question. Person 1 – will have eaten his correct requirements and put on less or more muscle depending on other genetic factors than person 2. 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. What are your thoughts on when that typically happens? We may earn a commission through links on our site. Another question is: if I want to lose fat by using your fat loss routine. In regards to that yearly 50% dropoff, is it 50% of what you actually built or 50% of what you were capable of building? However, his gains will slow after that first year, so he might gain about ONE pound of muscle per month in his second year. But, if the guy trained/ate like a dumbass and only built 4 pounds of muscle in year one, year two’s potential is definitely NOT 2 pounds. Genetic freaks are rare. This will lead to you either quitting or making a drastic and unnecessary change.
The problem is that the people spreading the “bad” greatly outnumber the people spreading the “good.” So, you either end up falling for silly BS, or you are smart enough to question things and then lucky enough to actually come across the “good.”. 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. So if you weigh 180lbs, then you need 130 grams of protein every day! I started lifting in January. I do know I can lift more than I could before I started the program though, so I know I've gained strength.

Reread the article more carefully. Also, back in the days you would not have all that food and whatever else to sustain that much body growth. The macro nutrient requirements are still the same. It’s based less on time and more on results gotten. Press J to jump to the feed. And I started taking Creatine. You also need to complete 3 sets of 8 reps with the maximum weight you can manage. Or is there something or an indicator that tells you that you have recovered and you can train the same muscle group again?

How To Build Muscle And Lose Fat At The Same Time. In that case yes, that routine will be perfectly fine for that. Or there is some correlation between lifting really heavy and gaining weight? 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. Provided that they follow a sensible, structured diet and training program, a 150-pound beginner fitness enthusiast in Aragon's model can potentially gain 18-27 pounds of lean muscle per year. I mean, I was completely stoked to see any changes in the mirror, but I was bummed to learn that I didn’t even size up to the “crappy rate” standards. Their genetic muscular potential hasn't been activated yet. The National Strength and Conditioning Association (NSCA) suggests multiple sets focused on one muscle group in a rep range of 6 to 12, with 1 minute rest between sets, for maximum hypertrophy (the cellular process behind muscle growth). Last August I went back to the gym after a year long absence, ate substantially more than usual and gained 17 lbs in 6 weeks. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. I am interested in adding lean muscle mass. Like if you can bench X and deadlift Y… you can consider yourself advanced. 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. Water, sodium, what you did or didn’t do in the bathroom, etc. I HIGHLY recommend it. Still questioning your progress? It’s true. Building muscle will increase the number of calories you burn while exercising and when resting. A personal goal of mine. 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. To really succeed at adding muscle, you need to adopt a variety of different workouts. Granted, I hadn’t really followed training and dieting to a “t” to make building muscle optimal. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, http://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html. Everything you’ve read so far, while almost always true and accurate for most people, is based on averages and generalities. If his training/eating is less than properly and/or it’s sporadic or non-consecutive, it will take longer than four/five years to build those 50 lbs of muscle. I have not seen the scale budge even a pound. This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

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