“How much muscle can you gain naturally ? , and how long will it take me?” Find out the right answer and other factors which impact how much muscle you gain in a month
If you’re still relatively new to the muscle building game, this is a pretty natural question to ask.
You’re training hard and eating right consistently from week to week, and you want to know what you can realistically expect to achieve from your efforts over the long term.
You’ll hear answers to this question that range all over the map, and getting an idea of what’s truly possible will benefit you in two main ways…
First off, it will ensure that you don’t get scammed out of your money by the endless number of bogus supplements, miracle programs and other over-hyped products out there promising you “pounds of rock-solid muscle” over completely unrealistic time frames.
And secondly, it will help you set practical, achievable goals that keep you on track and prevent you from “program hopping” from one muscle building plan to the next because you were convinced that you should be making gains at a faster rate.
So, how much muscle can you really gain, and in what time frame?
Let’s go over it…
How Much Muscle Can A Person Truly Gain?
first off, it’s very important to understand that there is far from any single black and white answer to this question.
The ultimate figure can range quite a bit from person to person, and it will depend heavily on many different factors such as genetics, age, body structure as well as the effectiveness and consistency of your program.
For that reason, any answer you get to the question of “how much muscle can I gain” will always be a rough approximation and should be viewed as such.
And what is a safe “rough approximation” when it comes to the ultimate muscle building potential of a natural trainee?
For those ranging from slightly below average genetics to slightly above average genetics, 20-40 pounds of total lean muscle mass would be a realistic lifetime goal to expect.
I recognize that this is a fairly wide range, but given all the factors involved this is about as precise as I can be.
Those with average genetics would probably land somewhere in the middle at around 30 pounds of muscle, while those with slightly below and slightly above average genetics would land on the outer figures of about 20 and 40 pounds of muscle respectively.
Females can take these numbers and reduce them by about half.
- Average Natural MAN: a total of about 40-50 pounds of muscle in their life.
- Average Natural WOMAN: a total of about 20-25 pounds of muscle in their life.
This range will cover the vast majority of the lifting population, so there’s a very good chance that you’ll fall somewhere between those numbers if you’re reading this right now.
That said, there will also be a small percentage of “genetic outliers” who will fall on the more extreme ends of the spectrum.
This includes those with particularly poor muscle building genetics who may only be able to gain 10 pounds of muscle or less regardless of how perfect their program is, as well as those with exceptionally good muscle building genetics who may be able to gain 50 pounds or more even on a sub-optimal plan.
However, this will only make up a very small minority of the population and most typical lifters will fall somewhere within that 20-40 pound range.
Also keep in mind that this figure is referring specifically to actual lean muscle mass as opposed to overall body weight.
As you gain more and more muscle, you’ll also put on some additional body fat and water weight along with it, so your actual body weight itself can increase by more than what is outlined here depending on your goals and what type of look you’re aiming for.
How Long Will It Take To Build That Muscle?
For most lifters, achieving roughly 50% of your ultimate muscle building potential in the first year would be a realistic expectation, with the rate of growth slowing down by about half for every year thereafter.
Using the above figure though, you could expect the following in terms of total gains achieved relative to your genetic potential…
1 Year: 50%
2 Years: 75%
3 Years: 85-90%
After 4-5 years of training and beyond you’d be right up near your natural limit, and although you’d still be able to make additional progress with continued training, the level of diminishing returns would be very steep.
At that point it would likely require multiple years of hard training and proper nutrition just to gain a few pounds of additional muscle.
Factors That Affect Your Individual Muscle Building Potential
- Body Structure
How to Gain Muscle and Strength Fast
If you want to reach your natural potential for muscle growth, you need an effective diet and training plan.
You want to gain muscle and not just get fat, and you have to do more than just “eat big” to do that.
Fortunately, though, it’s not complicated. There are just five simple steps.
- Eat slightly more calories than you burn.
- Eat a high-protein and high-carb diet.
- Don’t cheat/overeat too much.
- Do a lot of heavy compound weightlifting.
- Take the right supplements.
also check this article out How To Gain Weight Fast And Build Muscle Mass Naturally
Conclusion How Much Muscle Can You Gain Naturally?
- Most men can naturally gain about 40 to 50 pounds of muscle in their lifetimes, and most women can naturally gain about 20 to 25 pounds.
- Research shows that you can use the circumference of your wrists and ankles to fairly accurately predict how much muscle you can gain naturally.
- It takes at least 4 to 5 years of proper dieting and training to even approach your potential for whole-body muscularity.If you found these tips helpful and want to get a step-by-step plan that maximizes your individual rate of muscle growth, make sure to sign up for my online coaching.
If you need more help then Sign up for my 1-on-1 coaching program where you will get to learn your situation, your lifestyle, and your experience, and then build a workout program and nutritional strategy that fits into your busy life. We get to know you better than you know yourself, and we’ve got the results to prove it! Consider checking out my coaching program if you’re looking for that next level of expert guidance and accountability.