Friday – Pull

  • RDL (w/o belt, w/ straps)
    • 325 lbs x 5 reps
    • 400 lbs x 3 reps
  • Barbell Cheat Row
    • 320 lbs x 7 reps (w/ straps)
  • Barbell Shrug (w/o belt, w/straps)
    • 400 lbs x 20 reps
  • Rack Pull (w/o belt, w/o straps, above knee)
    • 415 lbs x 5 reps
    • 435 lbs x 5 reps
    • 460 lbs x 5 reps
  • Weighted Chin-up (bodyweight = 170 lbs)
    • 35 lbs x 7 reps
  • Dumbbell Row
    • 70 lbs x 35 reps
  • Barbell Cheat Curl
    • 185 lbs x Failed
  • Dumbbell Hammer Curl
    • 70 lbs x 7 reps

Wednesday – Pull

  • RDL (w/o belt, w/ straps)
    • 325 lbs x 5 reps
    • 395 lbs x 3 reps
  • Barbell Cheat Row
    • 315 lbs x 12 reps (w/ straps)
  • Barbell Shrug (w/o belt, w/straps)
    • 395 lbs x 20 reps
  • Weighted Chin-up (bodyweight = 170 lbs)
    • 35 lbs x 7 reps
  • Dumbbell Row
    • 70 lbs x 35 reps
  • Bent Over Dumbbell Lateral Raises
    • 40 lbs x 12 reps
  • Barbell Cheat Curl
    • 180 lbs x 1 rep
  • Reverse Barbell Curl
    • 75 lbs x 12 reps

How Much Muscle Can You Build Naturally?

Unfortunately, this is not an easy question to answer. There are too many variables involved and achieving optimal gains consistently is almost impossible. However, models developed by top coaches such as Alan Aragon and Lyle McDonald provide general guidelines that can be used to answer this question.

Alan Aragon’s Answer

CATEGORY RATE OF MUSCLE GROWTH
Beginner (year 1) 1-1.5% of total body weight per month
Intermediate (year 2) .5-1% of total body weight per month
Advanced (year 3+) .25-.5% of total body weight per month

Lyle McDonald’s Answer

YEARS OF PROPER TRAINING

POTENTIAL MUSCLE GAINS

year 1

20-25 pounds

year 2

10-12 pounds

year 3

5-6 pounds

year 4+

2-3 pounds

(As a note, these numbers apply to men – women should expect about half the results.)

References:

www.muscleforlife.com/how-much-muscle-can-you-build-naturally

Monday – Pull

  • RDL (w/o belt, w/ straps)
    • 325 lbs x 5 reps
    • 390 lbs x 3 reps
  • Barbell Row
    • 310 lbs x 12 reps (w/ straps)
  • Barbell Shrug (w/o belt, w/straps)
    • 390 lbs x 20 reps
  • Weighted Chin-up (bodyweight = 168 lbs)
    • 45 lbs x 7 reps
  • Dumbbell Row
    • 70 lbs x 30 reps
  • Dumbbell Shrug (w/ straps)
    • 70 lbs x 70 reps
  • Bent Over Dumbbell Lateral Raises
    • 35 lbs x 12 reps
  • Barbell Cheat Curl
    • 155 lb x 3 reps
    • 175 lbs x 1 rep
  • Dumbbell Hammer Curl
    • 40 lbs x 12 reps
  • Reverse Barbell Curl
    • 70 lbs x 12 reps

Sunday – Push

Comments:

* I wanted to try using full range again since my left shoulder is feeling much better. Unfortunately I felt a pull in my shoulder and decided it wasn’t a wise idea to attempt a third set. Perhaps one more month of partial rep training and I will be back to full range movements again.

Pull – Saturday

  • RDL (w/o belt, w/ straps)
    • 325 lbs x 3 reps
    • 385 lbs x 3 reps
  • Barbell Row
    • 305 lbs x 12 reps (w/ straps)
  • Barbell Shrug (w/o belt, w/straps)
    • 385 lbs x 20 reps
  • Weighted Chin-up (bodyweight = 169 lbs)
    • 45 lbs x 7 reps
  • Dumbbell Row
    • 70 lbs x 25 reps
  • Bent Over Dumbbell Lateral Raises
    • 35 lbs x 12 reps
  • Barbell Cheat Curl
    • 160 lbs x 3 reps
  • Dumbbell Hammer Curl
    • 40 lbs x 12 reps
  • Reverse Barbell Curl
    • 65 lbs x 12 reps
  • Barbell Wrist Curl
    • 145 lbs x 12 reps