Muscle Gains in 1 Year: Realistic Expectations 💪

In This Video We'll Cover Realistic Expectations For Building Muscle As A Natural Bodybuilder...

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How Much Muscle Can You Gain In 1 Year Of Natural Bodybuilding?

Well that's going to depend on several factors, most importantly your genetics and your age. But here are some ballpark numbers that you can use to set some realistic expectations for yourself...

Teenagers will be able to gain somewhere between 20-30 pounds of muscle in their first year of training.

People in their 20's will be able to gain between 15-25 pounds of muscle in their first year.

Folks in their 30's will be able to gain between 10-20 pounds of muscle mass during their first year.

Those in their 40's can expect to gain between 5-15 pounds of muscle during their first year of weight training.

And for people in their 50's and beyond, they can expect to gain between 5-10 pounds of muscle in their first year of lifting.

For women you can reduce these numbers by about half and that will be a good general guideline for realistic muscle gains in your first year of bodybuilding training.

Now for every year after that, you can expect to make about 50% of the progress that you made during the previous year.

So for example;
If you gained 20 pounds of muscle in your first year of lifting, you can expect to gain about 10 pounds of muscle in your second year. Then in your third year you can expect to gain about 5 pounds of muscle, in your forth year around 2-3 pounds of muscle, in your fifth year about 1-2 pounds of muscle.

After this you'll be pretty close to your natural genetic limit for building new muscle tissue. Now I'm not saying that you can't make any improvements beyond the 5 year mark, it's possible to improve the quality of your physique, bring up stubborn muscle groups, etc. but you won't be able to make the big size gains that you did as a beginner.