References:
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.
| 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 |
|
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