HOW MUCH MUSCLE CAN YOU GAIN NATURALLY? (also for women)

how many bodybuilders you know who openly claim that they are using steroids?! me, none. but these athletes can fool you, not me. the eye of an expert is way too sharp. studies show that if you are a natty (a natural athlete) you can't reach more than 180-190 lbs shredded. no, not even if you are a genetic freak. these are facts, people. so all those pro bodybuilders who claim to be natural.. they are actually not. no, not even those who compete in 'natural' federations.

most federations don't perform anti-doping test and in those who do, you still have a way out.

let's face it.... 99% of the athletes in this industry takes steroids. sad, but true.

ok, enough about pros. let's talk about you, normal person, who trains on a daily basis. men usually have unrealistic expectations and women greatly overestimate how much muscle they can gain so they do everything to avoid 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.

one thing you need to know is that the more experienced lifter you are, the less mass you gain. here are the numbers: (women divide by 2)

-1 year of proper training and nutrition: 20-25 lb/ 9-11 kg

-2 years of proper training and nutrition: 10-12 lbs/ 4.5-5.5 kg

-3 years of proper training and nutrition: 5-6 lbs/ 2.2-2.7 kg

-4+ years of proper training and nutrition: 2-3 lbs/ 0.9-1.4 kg

TO SUM UP:

an average NATURAL MAN can gain a total of about 40-50 lbs/ 18-22kg of muscle in their life.

an average NATURAL WOMAN can gain a total of about 20-25 lbs/ 9-11kg of muscle in their life

an average NATURAL MAN can gain between 0.25 and 0.5 lbs/ 0.1-0.2 kg of muscle per week (or about 1-2 lbs/ 0.4-0.9 kg of muscle gained per month).

an average NATURAL WOMAN can gain between 0.12 – 0.25 lbs/ 0.05-0.1 kg of muscle per week (or about 0.5-1 lbs/ 0.2-0.4 kg of muscle gained per month).

a 5'8''/ 173 cm man can weigh 160 lbs/ 72.5 kg at 5% BF and 170 lbs/ 77 kg at 10% BF

a 5'10''/ 178 cm man can weigh 171 lbs/ 77.5 kg at 5% BF and 180 lbs/ 81.6 kg at 10% BF

a 6'/ 183 cm man can weigh 182 lbs/ 82.5 kg at 5% BF and 192 lbs/ 87 kg at 10% BF

keep in mind that the numbers above refer to the best possible circumstances. age, training experience level, muscle memory, genetics, workout and nutrition all affect the muscle growth potential.

#training #nutrition #steroids #musclegain #musclemass #bodybuilding #antidoping

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