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How much muscle in a year, the answer

asimmer Posts: 8,201 Joined: 2003/01/07	2004/01/09, 11:23 AM Well, I came acroos this in a book I am currently reading and thought that since it is asked so often I would post the info. "for well-trained male athletes, the maximum amount of muscle you can gain in a month is approximately 1.5 pounds per month, or 18 pounds a year. (For untrained men, muscle gains in the first year can be as much as 25 pounds).Female athletes can expect to gain 8-12 pounds of muscle per year." Some other interesting tidbits so far - in the off-season, you really only need about the equivalent of an extra chicken breast a day for calories, hence why so many bodybuilders get so big in the off-season because they think they should eat as much as possible and 'bulk' up. A pound of muscle burns an additional 50 calories a day (hey ladies!!!get it? You want muscles!!!) The book I am reading is called Mind & Muscle., Blair Whitmarsh, PhD Human Kinetics Press. I'll keep posting cool tidbits as I happpen upon them! -------------- "To be able to go to the gym and train hard is a joy and a privelege, even though the hard work necessitates driving yourself through considerable discomfort. Savor this privelege and blessing, and revel in it." Stuart McRobert, Beyond Brawn
	2004/01/09, 11:25 AM asimmer, you need to come around more often. you always post great stuff. -------------- Living well is the best revenge. Charlie
Taurie Posts: 374 Joined: 2003/10/15	2004/01/12, 05:52 PM Thank you asimmer:)
Carivan Posts: 8,542 Joined: 2002/01/20	2004/01/12, 05:56 PM Thanks eh! Now I have to do my Math! -------------- "A will finds a way" Ivan Montreal Canada
azredhead57 Posts: 1,651 Joined: 2003/04/11	2004/01/14, 05:12 PM Great info as always. Thanks for sharing it with us. -------------- ~Victoria~ ...Do not be discouraged; everyone who got where he is, started where he was.--anon ...There are no shortcuts to any place worth going.--Beverly Sills
asimmer Posts: 8,201 Joined: 2003/01/07	2004/02/26, 02:44 PM bump
Hellscream Posts: 272 Joined: 2004/02/25	2004/02/26, 03:20 PM 1.5lbs in one month? wrahh..so if ur on a gain mass program max u can put on is 1.5lbs in one month for your whole body?
asimmer Posts: 8,201 Joined: 2003/01/07	2004/04/09, 07:40 AM bump again -------------- If you fall down seven times, get up eight.
carliem Posts: 3 Joined: 2004/04/10	2004/04/11, 11:22 PM so about half a kg of muscle will burn 50 extra callories... sounds nice to me ;)
pimple Posts: 490 Joined: 2003/07/08	2004/04/12, 12:01 AM "mind and muscle"... i've been looking for arnold's encyclopedia at this one thrift store and i've come across this "mind and muscle" book quite a few times... perhaps pimple should pick it up next time pimple sees it?! heh... -------------- 8.1 o_O http://www.hotornot.com/r/?eid=GEKZGLA&key=RLE
deaddale Posts: 11 Joined: 2004/03/22	2004/04/12, 01:23 PM Does it say how much a person who is just started out training will gain? It seems to me a person like myself, who just started working out would see more growth than someone who has been doing it for awhile. Dale
asimmer Posts: 8,201 Joined: 2003/01/07	2004/04/12, 04:54 PM (For untrained men, muscle gains in the first year can be as much as 25 pounds). That is from the above post. -------------- If you fall down seven times, get up eight.
asimmer Posts: 8,201 Joined: 2003/01/07	2004/05/24, 12:33 PM I would venture a radical guess that it is with protein and without creatine. -------------- If you fall down seven times, get up eight.
ioioio Posts: 302 Joined: 2004/01/29	2004/05/24, 01:58 PM Great post :)
willywig Posts: 35 Joined: 2002/06/03	2004/05/25, 04:52 PM Hmm I have been training consistantly for 4 years.. and Last year I gained 22 LBS... and lowered by Bodyfat guess I was not an athlete like I thought lol
asimmer Posts: 8,201 Joined: 2003/01/07	2004/05/26, 07:56 AM willywig - those are great gains! You must be above the average, there will always be some people who gain more, and some people who don't gain as much. If you are going by the results of body composition testing - remembr that lean mass also includes blood volume, which increases with fitness, bone mass, everything but fat. So maybe the article I quoted above means strictly muscle? -------------- If you fall down seven times, get up eight.
asimmer Posts: 8,201 Joined: 2003/01/07	2004/05/30, 09:23 AM they will measure larger than before. or they will look different. -------------- If you fall down seven times, get up eight.
asimmer Posts: 8,201 Joined: 2003/01/07	2004/05/31, 09:18 AM Maybe you need to change your diet or your routine to chalenge your muscles more. Your whole body will put on muscle, not just one part. Work your legs with squats and deadliftas, and I bet your arms will get bigger, too. -------------- If you fall down seven times, get up eight.
asimmer Posts: 8,201 Joined: 2003/01/07	2004/05/31, 11:50 AM Whtether the weight of the dumbbell challenges the muscles enough to tear them down so that they rebuild to become stronger/bigger has an effect on how much muscle you wil gain. you have to progressively increase the amount of weight you challenege your muscles with. Deadlifts. Do you have the freetrainers exercise encyclopedia in your fitness resources area? -------------- If you fall down seven times, get up eight.
nibem37 Posts: 6 Joined: 2004/06/12	2004/06/13, 11:01 AM I'M ABOUT TO START AN EXERCISE PLAN FROM THIS WEBSITE. DOES THE FACT IT DOESN'T USE EQUIPMENT MEAN I WON'T GAIN AS MUCH. THE FIRST WEEKS ROUTINEIS PUSH-UPS SIDE LATERALS CHINS BETWEEN CHAIRS CAN CURLS DIPS BEHIND THE BACK HOME SQUATS AND CALF RAISES THE FITNESS PLAN SAYS 108 GRAMS OF PROTEIN 378 GRAMS OF CARBOHYDRATES 26 GRAMS OF FATS AND 2158 CALORIES HOW MUCH SHOULD I GAIN IN A MONTH. IVE NEVER DONE THESE KINDS OF EXERCISE BEFORE. THANKS
nibem37 Posts: 6 Joined: 2004/06/12	2004/06/13, 11:21 AM THE FITNESS PLAN IS ACTUALLY 138G PROTEIN 378G CARBS 48G FATS 2421 CALORIES
princesslodgey Posts: 1,748 Joined: 2004/02/21	2004/06/13, 12:50 PM Just because you're not using equipment doesn't mean you won't gain as much, in fact some would argue you will gain more. A lot of the weights machines target specific muscles whereas in exercises like pushups you are using several different muscles at once. If you are relatively new to the game basic exercises like squats and chinups are the best way to build muscle mass.
nibem37 Posts: 6 Joined: 2004/06/12	2004/06/13, 02:31 PM refering to my above posts i have a little fat but not much. wil this still get rid of that.
nibem37 Posts: 6 Joined: 2004/06/12	2004/06/13, 02:37 PM also reffering to the post. This is from the ab program will it help me to get visible abs. None of those excercises are abdominal excercises.
nibem37 Posts: 6 Joined: 2004/06/12	2004/06/13, 03:03 PM sorry but i have one more question about the post. When should I begin and follow the diet. do I need to do it everyday or only on the workout days or what. thanks for all your help.
asimmer Posts: 8,201 Joined: 2003/01/07	2004/06/14, 08:21 AM follow the diet all of the time, you will get better results. I don't know why it says it is from the abs program and yet has no ab exercises, maybe they are on the next day or something. Visible abs are more a result of low bodyfat than lots of ab work. You need the ab work for strength and to add a little size, perhaps, but you can work your abs for years and never see them if you don't stick to a good eating plan. -------------- If you fall down seven times, get up eight. I\'m not lazy, I\'m energetically challenged.
gsdkain Posts: 53 Joined: 2004/02/23	2004/06/29, 06:07 AM Hey, just wondering how the author came to these figures. Its not like the stockmarket is it, when someone wakes up and says today the "NASDAQ" will be 375.45 tomorrow it will be 372.8.
asimmer Posts: 8,201 Joined: 2003/01/07	2004/06/30, 09:46 AM gsdkain - the author sites a lot of studies done on athletes, I can dig out the book if you want a reference list. But you do have to take into account the fact that everyone's genetics are slightly (or sometimes radically) different and therefore there will be variations from what the studies found. I just packed up all of my books because we are getting ready to paint and may be moving soon, but I will dig it out and get back to you. -------------- \"Inscribe this on the charm that dangles from your navel, girls. Guys, tattoo this on your biceps: Building muscle and might builds strong minds and character. Respect and humility come from lifting weights and feeding yourself with care. And from these distinguished qualities a great nation of people is built, by God. (Of course the God part is your choice, friend.)\" Dave Draper
FatsoLogic Posts: 28 Joined: 2002/07/14	2004/07/05, 02:00 PM I have a question - are their any figures which mention optimum weights that females can use so as to have limbs that are well-toned but not too muscular? I have a tendency to put on more muscle than I'd like (wish I were a guy!).
asimmer Posts: 8,201 Joined: 2003/01/07	2004/07/06, 10:50 AM Are you maybe incraesing your muscle tone without dropping bodyfat, thus looking bulkier? Most females have an incredibly hard time adding muscle. Pay attention to your diet, lift heavy enough weight to challenge your muscles at 12 reps max. and do cardio. You should burn bodyfat off and see your muscles without adding much additional size, but if you don't lose fat you will look bulkier. -------------- \"Inscribe this on the charm that dangles from your navel, girls. Guys, tattoo this on your biceps: Building muscle and might builds strong minds and character. Respect and humility come from lifting weights and feeding yourself with care. And from these distinguished qualities a great nation of people is built, by God. (Of course the God part is your choice, friend.)\" Dave Draper
FatsoLogic Posts: 28 Joined: 2002/07/14	2004/07/06, 01:02 PM Thank you for the reply. What you have said sounds quite possible. The only problem is that I don't have much excess bodyfat elsewhere. I'm 160 cm, and weigh 49 kg, and wouldn't really want to lose any weight as such. But I just don't seem to get lean arms or a lean face, for that matter. And I'm perfectly happy with the rest of my body and the weight. (Unfortunately, I've been unable to upload any pictures so far - every time I click the 'upload' button, the page is replaced by 'cannot find server...)
FatsoLogic Posts: 28 Joined: 2002/07/14	2004/07/08, 01:25 PM Oh, I just read relevant posts on other forums and my doubts have been cleared. Thanks a ton.
nexus14 Posts: 23 Joined: 2004/04/28	2004/10/04, 09:08 AM If we can't work out actively due to job situation, what do we need to do not to lose what we already have? Is it possible not to gain but at the same time not to lose?
asimmer Posts: 8,201 Joined: 2003/01/07	2004/10/04, 12:09 PM nexus - you should be able to fit in at least some calisthenics and cardio on breaks and before/after work - you may be able to maintain your current mass with just that, but the fact is that muscle is exoensive to your body, so if it isn't necessary (you aren't using it as much or as hard as you were) your body will probably start to tear it down because it is no longer useful. You should be able to regain it fairly easily once you get back into a routine, though, according to the theory of 'muscle memory'. -------------- "Achieving worthwhile goals requires a consistent investment of time and effort on your part....The rewards you receive will be in direct proportion to the consistent effort you put forth." Brian Johnston, The Power of The Champions
asimmer Posts: 8,201 Joined: 2003/01/07	2005/08/22, 05:50 PM Bump And to answer krystyfer's question - Large, compound movements like squats and deadlifts stimulate more growth hormone than smaller, isolative movements. Thus, if you want mass all over, include large compound movements in your routine. -------------- Nurture your mind with great thoughts, for you will never go any higher than you think. Benjamin Disraeli There is no use whatever trying to help people who do not help themselves. You cannot push anyone up a ladder unless he be willing to climb himself. Andrew Carnegie
asimmer Posts: 8,201 Joined: 2003/01/07	2006/10/24, 07:43 AM bump A few people have recemtly asked about this... -------------- AIM HIGH TIME FLIES
Velasca Posts: 441 Joined: 2006/10/26	2007/09/29, 06:04 PM bump again....time to bulk up for next year.. -------------- I am proof there isnt a *set point* :D
curlykim Posts: 35 Joined: 2007/06/23	2007/10/28, 04:01 PM Great thread, also bulking, so will help alot! So... Asimmer, I'm sure I found a post via fitbuddy a while ago where you said you achieved what you did in 9 months, and Valesca, you in 18. So would I be correct in presuming from this information that in those time frames you gained 9, and 18 lbs of muscle respectively? Does this amount really show such an incredible difference? It seems superwomen such as yourselves would have packed on more muscle than that, is this just my perception?
asimmer Posts: 8,201 Joined: 2003/01/07	2007/10/31, 11:50 AM curlykim - I am not sure you are clear on what we meant - I lost the weight between my before and after pics in 9 months. I don't think I ever stated how much muscle I gained...gaining 9 pounds of muscle in 9 months would be awesome, actually - most pros are happy to gain that much muscle in a year. -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
curlykim Posts: 35 Joined: 2007/06/23	2007/11/01, 08:21 PM I think the reason I'm getting confused, and in turn confusing you, is because the science of losing weight at the same time as gaining muscle escapes me a bit currently. What I meant is that your after pics are amazing and you look to me as if you've got more than 9lbs of solid muscle mass, above and beyond average. I just presumed, from my point of view, (being a low weight, trying to gain muscle) that it would take me more than a 9lb gain of mass to begin to achieve a muscular physique similar to yours. I'm looking for a slightly softer look, but hypothetically speaking. So I guess what my question was essentially was, are your after pics a typical example of someone who's got about 9lbs of lean mass on their physique? Hope it makes a bit more sense this time!
asimmer Posts: 8,201 Joined: 2003/01/07	2007/11/02, 08:29 AM At that time I had about 127 - 130 pounds lean mass, but that number includes everything but fat - muscle, blood, bones, etc. I am still not sure you are understanding - the first post is referring to how much muscle an athele or trainee can expect to gain in a year. You have more than 9 pounds of lean mass, everyone does. Adding 9 pounds would be a great thing - and you can do it while eating clean so that you don't add fat. But having conflicting goals of gaining muscle and losing fat at the same time can be confusing. I didn't gain muscle while I cut the fat weight, I look bigger when leaner, but really all I have done is managed to keep the muscle i do have by lifting as heavy as I can maintain while dieting. It is rare to add mass while dieting. Many diets will claim that you can do both - but i think there is some misconception there. When you first start a plan, you may shed some fat and see more muscle, and your comp will read it as your having more muscle because as you get leaner it gets easier to do body comp, hence more accurate. Are you an ectomorph? Naturally very lean/thin and high metabolism? You can still gain muscle, it is just a little more of a challenge to keep your body fueled up. Sendf me an IM and we can try to figure out what it is you are doing and how to improve it for mass gain. -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle