How Much Muscle Can You Gain?
One frequently asked question which always seems to plague gym instructors, Internet message boards, various magazines and books has to do with muscle gain. Many of us have heard or have overheard the local gym guru or the community fitness expert boasting about how much he/she has gained, or how one of their clients has gained 10 pounds in a month.
When someone hears this, a light goes on inside their head and it kicks off a series of thoughts that quickly translate into a set of unrealistic goals. I will say this: that from whichever mouth it comes, whether a highly regarded coach, trainer or a bodybuilder, the fact of the matter is that it's physiologically impossible to achieve this muscle status! Later on, I'll explain why.
Often, people making this claim have a faulty perception of how the body either works or are just super-optimistic. Of course, it's not only the gym (freaks) that espouses this myth; it can be traced to numerous ads in a variety of muscle magazines lining the bookstore shelves. The bodybuilding industry, nowadays, thrives on people who are hungry for a quick change.
They are ready to buy into the notion that a change can be accomplished because a certain ad lays claims by way of an incredible cut and paste transformation. Frequently, it's a beginner who testifies to the astounding feat of gaining 30 pounds over a period of several months.
This is, no doubt, a great achievement but most have been fooled into believing that a large percentage is muscle when most of it is due to an increase in glycogen stores, body fat and water.
It's not my intention to dash your hopes or crush your dreams. I'd merely like you to know that the body simply cannot adapt at the speed claimed by many.
For example, Chris Thibaudeau of Iron Magazine Oonline states: "making physical changes takes time." This couldn't be closer to the truth.
So be forewarned that in your quest to change or morph yourself into the next Ronnie Coleman; the transformation is going to take more than a few months. Our bodies are equipped with systems that need to adapt together over a period. This is what you should bear in mind while working toward the goal of a more muscular physique.
So How Much Muscle Can You Gain?
Sometimes we are our own worst enemy when it comes to gaining muscle. Nine times out of ten, most of us fail in the dedication department. What starts out as a carefully planned and calculated program, ends up hitting some bumps along the way.
However, even if we are dedicated (some may call it obsessed) and diligent about our nutrition, with proper training and recuperation practices, we still would not be able to add more than one pound of muscle in a week. That's right, only one pound per week--and this is assuming you've had a darn good week both inside and outside the gym!
Enlargement or overgrowth of a muscle due to the increased size of the constituent cells. Increased training will result in an increase in the size of cells, while the number of cells stays the same.
Often, people believe that if they take in 3,500 more calories during a week that they will be successful at packing on slabs of muscle. However, the old adage that one pound equates to 3,500 calories is right for fat but not muscle. If you want to gain one pound of fat, then you should be taking in an extra 3,500 calories per week. Now there's one way of putting on some weight!
As I mentioned earlier, the body's multiple systems are all intricately interconnected: if one system has not undergone the proper adaptation, then the results will show in the form of a failure to produce optimal hypertrophy of the muscle complex. For example, if we were to look at some of the soft tissues involved in the hypertrophy process of the muscle complex, we'd see that muscle would generally adapt to a load within several days.
Unlike the tendons and ligaments, studies have shown that muscle responds by adapting after a period of several weeks or even months of progressive loading (McDough & Davies, 1984). It also should be noted that the protein turnover rate in collagen occurs approximately every 1000 days.
This clearly shows that even if one were to gain in body weight, the body would only be able to accommodate a certain amount in the form of muscle; otherwise, the muscles would fall prey to injury due to the time span in adaptation rates for various other tissues.
Those who scoff at this and continue to believe they've gained super size over such a short period forget, as suggested earlier, that much of the increased body weight is largely due to increased body fat stores, glycogen and water.
Hypertrophy of the muscle complex has, so far, been shown to be controlled by what is known as protein turnover (the breakdown of damaged muscle proteins and creation of new and stronger ones). This process takes time. Just as the many living organisms around us in nature require time to grow, so do our muscles. In our enzymes the protein turnover rate occurs approximately every 7-10 minutes. In the liver and plasma, it's every 10 days.
And in the hemoglobin it's every 120 days. In the muscles, protein turnover rate occurs approximately every 180 days (6 months). This lends even more support to the observation that the turnover rate limits the natural body (of the non drug-using athlete, bodybuilder) in building muscle quickly.
The Colgan Institute of Nutritional Sciences (located in San Diego, Calif.) run by Dr Michael Colgan PH.D., a leading sport nutritionist explains that in his extensive experience, the most muscle gain he or any of his colleagues have recorded over a year was 18 1/4 lbs. Dr Colgan goes on to state that "because of the limiting rate of turnover in the muscle cells it is impossible to grow more than an ounce of new muscle each day."
In non-complicated, mathematical terms, this would equate to roughly 23 pounds in a year! Keep in mind that high-level athletes are the subjects of these studies.
Putting It All Together
Now that I've put a damper on your expectations you can step back and take a closer look at your training, nutritional practices and recuperation tactics. There's no need to beat yourself up because you've only been able to gain a pound a week for the last 6 weeks. If anything, assuming your body fat levels have been kept at bay, you're probably on the right track.
When it comes to muscle gain there is no dramatic technique or quick fix that will allow you to pack on more muscle naturally. It's better to stay focused and realistic by training hard, eating meticulously and spending time to recuperate properly; this will result in you achieving a more muscular physique. Keep in mind that it's physiologically impossible to gain more than one pound of lean muscle per week.
For most weight-gainers, half a pound per week would be an even more realistic goal, because they reach their genetic limit. Remember that gaining muscle is a long-term project and not something that can be simply turned on. If you're dedicated and diligent in your efforts, you'll not be disappointed!
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I like this article. I found it while Googling something else. It's bugging the **** out of me that when on a low carb or keto diet people say you're not losing weight because you put on muscle. Well, obviously If your weight is stuck at the same number for 3 weeks..there's no way that you gained 6lbs of muscle instead of losing 6lbs of fat.
With all due respect, there are some inconsistencies with this article. 1 ounce of lean muscle per day!?! I think that there are far too many variables involved to be able to make such wide generalizations.
At the end of the article the columnist mentions not to beat yourself up if you have only gained 6 pounds in a month and that keeping in mind that all other variables stayed the same that you are doing ok.
Well according to the information given in this article you are only suppose to gain 1 ounce per day, so if you do the math on that you are doing freakin amazing!!!!!!
Other considerations that should make you question some of the info in this article.
1- What part of your body are you working out?! (Legs vs upper body) Obviously larger muscle groups will proportionally gain more mass. For anybody who has ever worked legs intensely, you know that legs can grow very fast when done right!
2- The increase of lean muscle mass also depends on the size of the individual. An individual that is 6foot 6inches will gain far more muscle (All things remaining constant) than an individual that is 12 inches shorter.
3- There is also a question of muscle memory. I don't have any scientific proof of this, but from experience, when you have been a certain size in the past it seems to be a lot quicker to get back there when you start training again after being away from training for a while.
While there is some interesting information in this article, I think that the information given is far too narrow and simplistic to be stored as fact in your body building knowledge.
Thanks anyways for the article
you mean 1 pound per week.
& at the end he says: dont beat yourself up if you gained 6 pounds in 6 weeks (not a month).
But I agree, there are inconsistencies and a pound of PURE muscle per week is NUTS. I think only a 6ft6" man starting off as skinny can achieve this. For anyone else in their first year, 10-15 pounds that year is GREAT. Thats about a quarter pound a week :S
Well he also said to most likely think about .5 pounds a week if you are a non drug using adult. HOWEVER anyone who is well versed in A&P and Biomechanics would know that EVERY single persons body reacts differently and it's hard to judge what the norm is for you off of someone else. Like myself. I went to Iraq in OCT2009 and by 5JAN2010 weighed 176 with single digit body fat. Don't worry about someone elses gains and compare yourself with that to begin with...
First they say: "because of the limiting rate of turnover in the muscle cells it is impossible to grow more than an ounce of new muscle each day."
That is 7 oz per week, or 0.44 lbs.
Then they say: "Keep in mind that it's physiologically impossible to gain more than one pound of lean muscle per week. "
That is 16 oz per week.
So which is it?
i dont know. i think that it depends on your age and the amount of testosterone in your body. for example: an 18 year old guy full of test can gain more muscle than a 30 year old man. also, it depends on if you are used to working out. a person who never works out and all of a sudden starts going balls to the wall working out will gain muscle fast. there are a lot of different things that can affect muscle growth.
im confused, lets say that last April i was 10stone bang on and 12% bodyfat now in february 2013 im 12stone and im 13%body fat. thats a difference of 28lbs? This puts me at 168Lbs and 1% equates too 1.68lbs? does this mean i put on roughly 26.32lbs? i know im significantly bigger than i was but if someone can HELP me please do.
Well, thanks a ton. I now know I am completely screwed. I started working out 2 weeks ago. I weighed 202 lbs on Day 1. A week later I was at 198 lbs. Today (Day 17), I am at 204 lbs. I am doing 108 crunches (36x3) 24 (12x2) chest-presses, incline presses and rows, and walking (30 minutes per day). I eat carefully-measured meals. So, basically, after all that, I am just putting on more fat! I must admit I have lost 2 inches off my waist.