Category Archives: Training Advice

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