Natural Muscle Gain & Speed: What to Expect 💪

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Video Summary:

How Much Muscle Can You Gain Naturally, And How Fast?
http://www.SeanNal.com/articles/training/how-much-muscle-can-you-gain.php

"How much muscle can I gain? How long does it take to build muscle to my genetic potential?"

These are very common questions from those who are new to the muscle building game.

The truth is that this is a very difficult question to answer, since individual muscle growth rate can vary so much from person to person depending on a lot of different factors.

This includes genetics (testosterone levels, growth hormone levels, muscle fiber type, myostatin levels etc.), body structure (things like height/limb length/muscle insertion points will affect how your newly built muscle actually looks on your frame), age (those in their late teens and 20's will naturally build muscle the fastest), experience level (the less experienced you are the quicker you can build muscle and vice versa) as well as the structure and consistency of your training and nutrition plan.

So, any answer you get to the question of "how much muscle can you gain" is always going to be a rough approximation.

That said, getting at least a ballpark figure in mind can be useful so that you have realistic expectations about what is possible and so that you can set practical, achievable goals and stay on track with your program.

So, how much muscle can you build without steroids or other drugs?

For guys ranging from slightly below average genetics to slightly above average genetics, about 20-40 pounds of lean muscle mass would be a realistic lifetime goal.

Those with average genetics could probably expect about 30 pounds of muscle, those slightly below average might expect about 20 pounds of muscle, and those with slightly above average genetics might be looking at around 40 pounds of muscle.

You'll also have genetic outliers on the extreme ends of the spectrum, but this will only represent a very small percentage of the population. This includes guys who might only be able to build 10 pounds of muscle or so no matter what they do, as well as those with "elite genetics" who might be able to gain upwards of 50.

Females can take these numbers and cut them roughly in half.

Also keep in mind that this is referring to actual lean muscle mass and not overall body weight. Your overall body weight can increase by more than this since you'll also gain a small amount of fat and water weight while bulking.

How long does it take to build muscle to your full genetic potential?

Again, this rate of muscle growth is just an estimate, but assuming you train and eat properly, you should expect to achieve roughly 50% of your genetic potential within the first year of training, and it will slow down by about half for every year after that.

After year 2 you'd be at around 75%, after year 3 around 85-90%, and at 4-5 years and beyond you'd be right up near your natural muscle building limit.

You could still build muscle further beyond that point, but your muscle growth rate will have slowed down very sharply to where it requires multiple years of training and eating just to gain a few extra pounds of muscle.

So, how much muscle can you build naturally?

My approximate figure that will apply to most people in most situations is about 30 pounds of pure muscle give or take depending on genetics, and the majority of it could be built after about 4 years of training.

There's no point in getting overly hung up on this though since you have no way of knowing what your natural limit will be from the outset anyway, and also since different amounts of muscle can appear very differently depending on one's unique body structure.

However, this at least gives you a rough idea to work with.