Category Archives: Training Advice

Vision – Arnold Schwarzenegger

arnold-vision-2

“I saw myself very clearly, and I was so convinced that if I started training up to five hours a day like a fanatic, believing, that one day I will get there. When people saw me working out five hours a day, smiling, having a great time they all thought this guy must be crazy but I couldn’t wait to lift another 500 pounds, I couldn’t wait to do another 100 chin ups, I couldn’t wait to do another 1,000 sit ups because every day, every step of the way, every weight I lifted was taking me one step closer to turning this vision into a reality.” – Arnold Schwarzenegger

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