
Originally Posted by
Capebuffalo
Year of Proper Training Potential Rate of Muscle Gain per Year
1 20-25 pounds (2 pounds per month)
2 10-12 pounds (1 pound per month)
3 5-6 pounds (0.5 pound per month)
4+ 2-3 pounds (not worth calculating)
Again, these values are for males, females would use roughly half of those values (e.g. 10-12 pounds in the first year of proper training).
Please note that these are averages and make a few assumptions about proper training and nutrition and such. As well, age will interact with this; older individuals won’t gain as quickly and younger individuals may gain more quickly. For example, it’s not unheard of for underweight high school kids to gain muscle very rapidly. But they are usually starting out very underweight and have the natural anabolic steroid cycle called puberty working for them.
Year of training also refers to proper years of training. Someone who has been training poorly for 4 years and gained squat for muscle gains may still have roughly the Year 1 potential when they start training properly.
Now, if you total up those values, you get a gain of roughly 40-50 pounds of total muscle mass over a lifting career although it might take a solid 4+ years of proper training to achieve that. So if you started with 130 pound of lean body mass (say in high school you were 150 pounds with 12% body fat), you might have the potential to reach a level of 170-180 pounds of lean body mass after 4-5 years of proper training. At 12% body fat, that would put you at a weight of 190-200 pounds.
Again, that’s a rough average, you might find some who gain a bit more and some who gain a bit less. And there will be other factors that impact on the above numbers (e.g. age, hormones, etc.).
When you reach your genetic maximum potential aas is used to break past that point. But as a last resort. Not like kids today wanting a shortcut.