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. A 170-pound intermediate fitness enthusiast can potentially gain 10-15 pounds of muscle.
The natural rhythm
In subsequent years, you can expect to gain anywhere from 5-10 pounds of muscle per year, assuming you're consistently following a well-designed training program and eating enough to support muscle growth.
Factors Affecting Muscle Growth
Remember that you will likely gain more muscle during the initial one to three months of training, but gain less after. 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.
It's possible! Understand, that by added muscle I mean lean muscle, not overall weight gain. I'm talking about 40 pounds of fat-free mass, made up of dry muscle, glycogen and water. I've seen it happen.
The bottom line is that muscle growth will halt significantly the longer you've been training. Just how much that might be could vary between individuals, but in the first 6-12 months, men can gain 9-11 kilograms of muscle and women about half of this.
80 kg (176 lbs) is your maximum muscular potential when you are in peak condition; rock hard abs with visible veins running across them, striated arms and delts, etc. Eric Helms wrote about some famous research from 1995, that looked at the fat-free mass index (FFMI) of steroid using and non-steroid using bodybuilders.
You can put on 15-18lbs of muscle in one year if you're new to lifting weights or 4-6lbs of muscle if you're more experienced. After two years, you've likely been able to achieve the physique you want as long as you haven't had any extended periods where you've neglected your workouts or healthy eating habits.
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. A 170-pound intermediate fitness enthusiast can potentially gain 10-15 pounds of muscle.
Weight gain and short-term fluctuations may happen for a variety of reasons, such as aging or making lifestyle and dietary changes. However, fast weight gain can be a sign of an underlying health condition, such as a problem with the thyroid, kidneys, or heart.
Muscle tissue burns more calories than fat tissue, even when you're resting. More muscle means your body uses more energy, making it easier to lose weight and keep it off. “Investing in your muscle mass is like investing your 401(k),” says Kate.
First Model is LYLE MACDONALD according to his amount of muscle mass you can take in 6 months depends primarily on how long you personally been training for, so if you're new to the gym that you're still in your first year of training than he estimates you can gain as much as 20 to 25 pounds of muscle in that full year ...
Bodybuilding, Strength Training, and DNA
It's obvious that our genes play a role in fitness. Long before we understood so much about DNA, good genetics, and health, it was clear that some people just build muscle more easily. Bodybuilders work hard to get chiseled bodies, but many also have a boost from their genetics.
It's not uncommon to see young men gain 15 to 25 pounds of muscle in their first year of dedicated training (beginner), and another 10 to 15 pounds in their second year (intermediate).
But as a general rule, normal weight gain is: About 5 pounds per year between ages 2 and 5. About 5-10 pounds per year for school-age children.
Supplementation of testosterone (300-600 mg/wk) to healthy older men for 20 weeks results in skeletal muscle hypertrophy and increases relative area of both type I and II fibers and myogenin expression. However, lower doses (25-125 mg/wk) in the same study failed to show the same anabolic effects.
If you're asking yourself, “Why am I gaining weight when I barely eat,” several factors may be at play. Your body may be holding onto fat stores if your eating habits are inconsistent or restricted. Or, your weight gain may be the effect of a sedentary lifestyle, medical condition, or long-term stress.
While it's a myth that muscle weighs more than fat—after all, a pound is a pound—it is denser, which means it takes up less space in the body. This may explain why you look slimmer but the scale hasn't budged. Water weight could also be a factor, according to strength and conditioning coach Brandon Mentore.
Beginner: 10-12 kg of muscle mass gain per year (1% per month) Intermediate: 5-6 kg of muscle mass gain per year (0.7% per month) Advanced: 2-3 kg of muscle mass gain per year (0.3% per month) Expert: 1-2 kg of muscle mass gain per year (0.2% per month)
WHAT IS HYPERTROPHY? Muscle hypertrophy (known simply as hypertrophy) is an increase in the size of a muscle, or its cross- sectional area attributed to an increase in the size and/ or number of myofibrils (actin and myosin) within a given muscle fiber.
Typically, muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age. After that, muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men.