Just How Much Lean Muscle Mass Is It Possible To Gain

 

How Much Body Fat and Calories are Needed for Maximum Muscle Growth? (Part 1 Growth)

Video taken from the channel: Greg Doucette


 

How Much Muscle Can You Build Naturally? (The Truth)

Video taken from the channel: OmarIsuf


 

How Much Muscle Can You Gain in 1 Year?

Video taken from the channel: Total Fitness Bodybuilding


 

How Much MUSCLE Can You Build Naturally?

Video taken from the channel: Shredded Sports Science


 

How Much Muscle Will You Really Gain as a Natural Each Year!!!

Video taken from the channel: Greg Doucette


 

How To Gain Up To 10lbs Of Lean Muscle In 8 Weeks

Video taken from the channel: morellifit


 

How Much Muscle Can You Gain Training Natural Per Year???

Video taken from the channel: Greg Doucette


So, how much muscle can you really expect to gain in a single month? “I’ve seen anywhere from a pound of muscle per month on the low end, all the way up to two pounds per week. So it does vary,” says Joel Seedman, PhD, an exercise physiologist who’s been training people of various fitness levels for nearly 16 years. Alan Aragon, my coauthor on The Lean Muscle Diet, estimates that an entry-level lifter can gain 2 to 3 pounds of muscle mass in a month without adding much fat. An intermediate can gain 1 to 2. It has been my experience that beginning trainers will typically gain at the rate of 1-2 lbs. of muscle (lean mass) per week when following a complete program (See the Guide’s Muscle Building Program Reviews for the top complete programs).

Again, this is the maximum lean body mass you can carry based on height. In the table above, you can see the maximum LBM for various heights as well as total weight at 10% body fat. If you want to know how much you would weight at different body fat percentage, simply take your maximum LBM x desired bodyfat %. The goal during a lean bulk is not necessarily to aim for a specific amount of pounds to gain each week. Rather, consistently add quality muscle tissue over an extended period.

It’s safe to say that you should really be looking to gain 0.25-0.5lbs of muscle per. Bonus: If you want a free workout for building muscle or getting lean, you can check out My 3 Most Effective Workout Routines, pick the one you like best, and then start building your ideal body faster than ever. For example, a recent review concluded that 0.73–1 gram of protein per pound (1.6–2.2 g/kg) of body weight per day is best for maximizing muscle gain and strength. This equation implies that starting at 160lb, add 5lb for every inch you are over 5’10”, or subtract 5lb for every inch you are below 5’10”. That’s the maximum LBM you can gain naturally assuming you are in the average span of the genetic bell curve.

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. When you are working to gain lean muscle, you want to avoid large amounts of cardio. Cardio burns calories, and we need calories to build muscle tissue.

I do very moderate cardio 1 – 2 times per week, for no more than 15 minutes, and then it’s on to the weights.

List of related literature:

For these individuals, it is not enough to just gain a few pounds of muscle.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

lean body mass per month in the early stages of a rigorous resistancetraining program.100 Because of their smaller muscle mass and lean tissue, young women can achieve only 50 to 75 percent of the gains seen in male counterparts, but with the same relative gain in strength.

“Nutrition” by Paul M. Insel, R. Elaine Turner, Don Ross
from Nutrition
by Paul M. Insel, R. Elaine Turner, Don Ross
Jones and Bartlett, 2004

hyperresponsive and can gain muscle at a very fast rate.18 For instance, many guys can gain up to 25 pounds of muscle in their first year of weightlifting, whereas the best someone like me can hope for is a pound or three of muscle gain in the next year.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Generally, lean mass that primarily consists of muscle accounts for more than 60% of REE (226).

“ACSM's Clinical Exercise Physiology” by American College of Sports Medicine
from ACSM’s Clinical Exercise Physiology
by American College of Sports Medicine
Wolters Kluwer Health, 2019

During active muscle-building phases of training, a weight lifter might add between ¼ ounce and 1 ounce (between 7 and 28 grams) ofprotein to existing muscle mass each day.

“Nutrition: Concepts and Controversies, MyPlate Update” by Frances Sizer, Ellie Whitney
from Nutrition: Concepts and Controversies, MyPlate Update
by Frances Sizer, Ellie Whitney
Cengage Learning, 2011

Male athletes can target a reasonable gain of 0.5 lb to 1.0 lb of lean mass per week, whereas females can expect a gain 0.25 lb to 0.75 pounds of lean mass per week.

“Krause and Mahan’s Food and the Nutrition Care Process E-Book” by Janice L Raymond, Kelly Morrow
from Krause and Mahan’s Food and the Nutrition Care Process E-Book
by Janice L Raymond, Kelly Morrow
Elsevier Health Sciences, 2020

The upper limit of muscle gain for women is about two and a half pounds per month, so I picked a number that was between half and two­thirds of that.

“The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess” by Lou Schuler, Cassandra Forsythe, PhD, RD, Alwyn Cosgrove
from The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess
by Lou Schuler, Cassandra Forsythe, PhD, RD, Alwyn Cosgrove
Penguin Publishing Group, 2008

Gaining muscle requires 25 to 30 calories per pound of body weight per day.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

So if we want to gain 1 lb (450 g) of pure muscle per month, we might also need to gain 1 lb of fat (creating a combined total of 2 lb extra bodyweight).

“The World's Fittest Book: The Sunday Times Bestseller from the Strongman Swimmer” by Ross Edgley
from The World’s Fittest Book: The Sunday Times Bestseller from the Strongman Swimmer
by Ross Edgley
Little, Brown Book Group, 2018

One study of 18to 25-year-old bodybuilders and football players showed that an increase of 20 percent in body mass was possible during one year of heavy resistance training.36 And although most of the weight gain was in lean mass, individual responses were variable.

“Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance” by D. Enette Larson-Meyer, Matt Ruscigno
from Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance
by D. Enette Larson-Meyer, Matt Ruscigno
Human Kinetics, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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206 comments

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  • I put on about 17 lbs of muscle in my first 8 months as a natural. I thought this was pretty good, but not freakish. I knew I was an easy gainer, but thought it was reasonable.

  • I watch a lot of your vids so I’m pretty familiar with the concepts you preach. This definitely flies in the face of every mainstream article I’ve read on the internet. Most of these sources advertise 1-2lbs of muscle per month for a man starting out and 0.5lbs for a woman. This was definitely an eye opener. Makes you realize how much fat you’re probably putting on thinking it’s muscle.

  • Your genetics sacks bra I put 10 ponds of muscle in one year. Muscle not fat Ok and I’m still natural for 12 years training like a beast.

  • I’m 17 gained 30 pounds I think around 10 pounds is fat because my abs are fairly visible does this seem realistic or am I being delusional?

  • Everyone thinks that 19th-century bodybuilders were “natural” just because concentrated anabolic steroids weren’t available; but athletes been eating steady diets of animal-testes for THOUSANDS OF YEARS, which is why Greek statues look like they doFROM THOUSANDS OF YEARS AGO.

  • If you want to shed pounds, you need to check out Custokebon Secrets on google. They will make it easier to get the body you should have.

  • My problem is that when my coach wanted me to go from 8% body to 15% for football I actually lost almost 4lbs. My strength on lifts went up too so I don’t think I lost very much muscle mass.

  • I’m a “5’2” man and my estimated lean body mass is 138. My estimated fat free mass index is 25.3 and I’ve only be lifting for a little over 2 years. I don’t feel like I’ve reached my natural limit yet.

  • In 8 months I went from 95 lbs to 110 lbs and I’m still skinny as hell im 13 so I’m thinking I probably put on like six pounds of muscle

  • naturally we are very limited in terms of grow beyond default. however, many ppl consider themselves to be natural despite all the crap in the food and supplements..

  • Damn, not going to lie… I have pretty small wrists and ankles. I’m going to cancel my gym membership and invest that money elsewhere. ��

  • Idk I just feel wrist size and ankle size to predict total muscle gain seems ok but there are other factors that can add or subtract from the potential massively. Like you said muscle fibre types is quite important and hormonal levels as well. I thinner wrist person could be highly dominant with type 2 fast twitch fibres and with full muscle bellies throughout his body. Wouldnt this mean his muscle to bone ratio would be higher? Because bone is a living tissue his bones would also become more compact and stronger to support it? Idk its really interesting!

  • I havent trained for years but i have a home gym i put together when i was younger. Around the time when covid-19 started i started putting on weight, ive been scrawny my whole life. Ive gained a bit too much body fat because this was my first attempt at putting on real weight and i put myself into too high of a caloric surplus, but i can still see my abbs. My point with this is, i know im in that first sprint where results are more noticable but i’ve put on around 25pounds, where 15 of them are muscle, in around 5 months i would say. These are results taken by a good bioimpedance scale. Im not saying they are exact, but even with 20% error i would be at 12pounds of muscle in 5 months… Not planning on going to any bodybuilding shows but im curious where ill be phisicaly in 7 months time… Once again nice reality check video!

  • Im a big fan of yours Greg but I have to disagree. I started vigorous training in July ’19 and gained 9kgs of lean muscle (almost 20 lbs) within a year. I was 31 when I started and don’t have “great” genetics (5’9 in height). It’s taken 6 days of weight training per week…4 of which also included cardio. And before you jump to conclusions…yes I am completely natural. No sarms, peds, test, gh, roids or any of that rubbish. And no, I barely increased body fat percentage in the progress…IT CAN BE DONE!!!

  • so if the bone to muscle ratio is present, if I were to gain larger muscle on areas of the body with thinner bone, will pain be present to the bone as the muscle grows?

  • This is interesting actually. I am natural and I dont use any growth enhancing supplements and I drink protein shakes maybe 3 times a month..but before I joined the military I was 130lbs back in 2014, now I’m 170lbs and I’m lean. I’ve been feeling a bit plateaued lately also, so it makes sense.

  • Someone help me im 5’11 at 154 small arms and chicken legs with a flat ass. This will be my first year i wanna stay natural how should i eat and lift

  • i gained 45 pounds natrually in 13 years. from 17 to 30. started at 132 lbs (60 kg) and am now 177 lbs (80 kg).
    i am 6’1 (186cm) very ectomorph (“hard gainer”) and naturally very lean (not “skinny fat”).
    this is the absolute limit i can attain. I also obviously gained a bit fat as i am not quite as ripped as a 17 year old without gym experience (around 15 % body fat instead of maybe 12 or so when i was 17).
    just some rough numbers. 45 lbs are NOT all dry muscle though obviously. i am on creatine so alot is water, some is fat, as i said.
    but 45 lbs of mass increase without getting very fat is possible for a typical “hard gainer”. in 10 to 15 years.

    to give you an idea

  • I guess you can get so big naturally that most people won’t believe it. But it takes time. I trained for many years and when I was vegan I didn’t gain any muscle, but after switching to carnivore I built 14 pounds in 4 months. I thought this is not possible without steroids. So guys, don’t be discouraged by steroidmonsters, just stay natural, eat meat and train smart!

  • dude, why are you doing this video? you are chubby with skinny arms. maybe you should do a cooking video. bodybuilding is just not your thing

  • I gained 17 pounds not saying it was all muscle cause it’s not and I am 14 and started in February 2020 97lbs and now august 12 2020 I weigh 115 now so how much pounds of muscle do think I’ve gained

  • Just wonderful, I have been researching “190 all muscle” for a while now, and I think this has helped. Have you ever come across Lilyhen Strength Sabrmetrics (do a search on google )? Ive heard some extraordinary things about it and my neighbour got great success with it.

  • When considering eating healthy, you have to never fall victim to modern day fad diets. Extreme diet plans undoubtedly are a danger for your health, especially ones that seriously limit your daily nutritionary intake. Many of these fad diet plans work for a short period and then the benefits decrease after a while. It is best to look up Fenoboci Diet Plan on the google search engine as it isn’t just another fad diet where you starve yourself.

  • “In 2 years of natural training you should look like maybe you work out”
    Finally someone said it. Greg is on point here again. Guys have such wrong expectations when they join the gym (that included me).

    btw I gained about 26 lbs in my first year and I am sure at least half of it was fat. Probably more. In 3 years I gained 66 lbs. I went from the guy who looked like he was starving to the guy who looks like he is bulking all year.

  • At my biggest I was 107 kilos completely roid free.
    Unless that protein powder was loaded by stuff that was convinienty hidden from the ingridience label.
    Not bad for a guy who stands 181 cm tall. I should add that my dad weighted in at 93 kilos and he never trained with weights.

  • Hey, Greg thank you for videos they have lots of value, I would like to have your advice on this if you only 3 days to work out would you work during the 3 days doing full-body workout? or would you divided those into 2 body part per day to work out example biceps/back legs/shoulders triceps/chest. Thank you so much for taking to read this.

  • So when you look at competitors like Eddie Hall, Thor Bjornsson and more like that, are the gains they are putting on natural and just due to amazing geneatics?

  • I agree with you a ton but your wrong in this aspect especially with certain body types if they don’t bulk they just do not gain muscle. Personal experience. Every single great bodybuilder from the 90.s bulked and then would cut. Ya some people can gain muscle in a strict diet atmosphere but for the most part bulking is needed

  • When I was 13 I was 80lbs and just started football, One Year later I had gained 70lbs and got up to 150lbs while losing enough fat to see my abs clearly

  • when I eat more calories than my daily calorie expenditure…….. that makes a clories surplus right???? so the Xtra clories gets stored I gain fat……..???????? so I’m gaining muscle and I’m adding fat…….right???

  • I expect to gain 6 lbs my first year, assuming I maintain my training and nutrition. My genetics aren’t outstanding, but I also don’t think they’re bottom tier. We’ll just have to see.

  • I’m 6’1 and gained about 10kg the last year. (22lbs) (my first year of training) no more fat. Are you saying my genetics are absolutely freakish?

  • Remember, I am NOT your Doctor. For Merchandise visit: https://teespring.com/stores/coachgreg

    1:48 Bulking if your already fat?
    2:25 Dieting more when shredded?
    3:40 What is your goal?
    4:08 What if your average/healthy?
    5:13 Marathon running can’t miss this analogy!
    6:28 Fastest way to get the body you want
    8:35 How much muscle can you gain?
    8:57 Can you gain muscle with just “supplements”?
    9:52 What you need to do to gain muscle?
    11:05 The bottom line!
    Stay tuned for Part 2!

  • I went from 130 to 160 In a 4 months but I always felt like I’m an ectomorph I know half of it is fat but that’s 15 maybe even less of muscle does this mean I’m that one in a million or am I not an ectomorph

  • We reach our genetic potential on muscle fast sure however you will never ever reach your strength potential you can have enough muscle to bench press 405 but only bench 275 because your nervous system isnt trained correctly

  • How is Goggins not doing Viagra commercials? I mean c’mon on? Oh, and what kinda muscle mass to poontang ratio can I realistically expect?

  • Lee I am 5ft11, 205lbs, and am 17 years old
    My lifts are terrible
    I have a 100kg deadlift
    I can only bench the bar for 10 reps
    I can only squat the bar before fatiguing
    Please respond I really need your help. I can send pics in PM

  • People shouldn’t really care that much about their wrist size because almost all of us will never get close to our natural limit lol

  • I’m a woman and once I’ve gain 0.5 k muscle in one month with being fasting daily and lost 1 k fat.. it was amazing feeling ❤️❤️❤️.

  • Ok, this was interesting. Few years ago I had a client that gained 11-12 kg in 8 months and his waist increased only 4 cm. So this makes him a freaking genetic freak or maybe he was taking some special supplements? ��

  • I have a question. If you eat at a calorie deficit(Or surplus)for a long period time, will your calorie maintenance for your weight also decrease(increase)?

  • Great knowledge, I did this like 10 yrs ago and it works. Went from 140 to 150. The food is the hardest part… �� But I didn’t see it as food it was more like “fuel”.

  • That website told me I can achieve 210lbs at 6 percent bodyfat or 240lbs at 14 percent:) That seems insanely incorrect. Is that how big you could get if you take steds?

  • Go on a TDEE calculator and put your details in. Then eat clen, tren hard and you might test yourself and gain 10lbs of LEAN MASS in 8weeks.

  • I’m 16 years old, when i started at the gym I weighted about 61kg (134lbs) now after 6 month I’m 72kg (158lbs). Does that mean I have good genetics??

  • James, I just wanted to say thanks for turning me to Stronger by Science and alleviating some anxiety I experience in regard to comparison being the thief of my overall fitness goals. Focusing on myself will truly give me the perspective I need martial artist here!

    Enjoy the extra subscription and a new fan. I’ll definitely be passing your channel on to fellow fitness friends.

  • Hey coach Greg I have a question. If you happen to stop training at some point say after year 2 because of injury or whatever and take the whole of year 3 off. How much gains can you make in the year you come back, excluding factors like rebuilding lost gains and muscle memory and so on. Does your body pick up right on that year 3 genetic potential or do you lose it by taking the whole year 3 off?

  • Bs bs bs bs bs bs bla bla bla bla bla bla bla bla bs bs bs i believe is tdee 5000 calories per week lean meat: stakes fish chicken fibers: beans unsalted nuts lentils carbs: oatmeal whole wheat bread and 9 glasess of water per day. This guy is bs….good luck… My peeps..

  • What I would eat in a day:

    9 cups whole fat milk 71g protein, 71g fat, and 115g simple carbs $1.50
    4 whole fat eggs 24g protein 20g fat 67 cents
    1 cup cooked green lentils (from 1/4th cup raw) 12g protein, 13g complex carbs, 4g simple carbs, and 14g fiber 8 cents
    10 extra large bananas a day 17g protein, 5g fat, 310g simple carbohydrates, 40g fiber 94 cents a day

    Total: 123g protein, 96g fat, and 442g carbs, and 57g fiber for 3124 calories a day $3.19 a day, $95.70 a month

    Optional: 1 stick of butter another 92g fat, 75 cents a day, for 188g fat in all for 3952 calories a day, I may just stick with just 96g fat a day 3124 calories a day unless that cuts too much. $3.19 a day or $3.94 a day. $95.70 a month to $118.20 a month.

    I would have 110g carbohydrates a meal. 6AM 110g, 11AM 110g, 4PM 110g, 10PM 120g

    Prep, cooking, and eating would be less than 30 minutes a day.

    I’m 200 pounds fat free lean body mass not counting bodyfat at 5’9″ natural. I need to take in 4200 calories a day, 144g protein, 201g fat, and 453g carbs (mostly complex carbs). That’s with 2-3 hours of lifting, cardio, and full body yoga 5 days a week. Those hours are mostly weightlifting, 1 minute rest inbetween each set. Even at 12% bodyfat at 227 pounds that’s 200 pounds fat free lean body mass. I’m 250 pounds right now, so 20% bodyfat. But I haven’t been eating those calories because I’m so broke, even eating cheap I’m too broke. Lean body mass 200 X 14 = 2800 resting metabolism (like sleeping) X 1.5 for overall daily activities including sitting = 4200 calories a day. Clarence Bass recommends this formula maintaining 6% bodyfat year round he is very precise in his bodyfat measurement now almost in his age 80s he maintained that bodyfat for over 40 years straight working out 2 hours a day 5 days a week fat burner free. He’s been down to 2.5% bodyfat on a few occasions like for competition but he only recommends going that low for competition he maintains 700 total testosterone steroid free year round at that 6% bodyfat. If I want to bring my fat intake down I would have 95g fat a day bringing my calorie intake to 3246 calories a day. Going too low in bodyfat will cause instant death because the remaining fat in the brain is burnt. The brain is 3 pounds and is 60% fat. Most problems with low bodyfat are dehydration and massive sodium deficiency like in the 4.5% to 6% bodyfat ranges. Ideal bodyfat ranges for athletes is 12% to 17% bodyfat.

    https://www.cbass.com/PICTORAL.HTM

    https://www.cbass.com/PERSONAL.HTM

  • I put on a little less than 9 kilos / 20 pounds in about a year but am at the age of 16 and 172cm / 5′ 7,7″ tall with alot of hard work… now I am watching the Youtube I trust most about bodybuilding and sports in general and he telling me it isn’t possible to gain that much… what the fuck am I even supposed to say

    Edit: Nevermind

  • According to stories the Nazis tested anabolic steroids on their prisoners, and members of the Gestapo. German soldiers used Testosterone to increase their aggressiveness and to improve their physical strength.

  • Your muscle gain is heavily depending on the size of your frame. I can’t say that you can’t be like body builders. However, your body doesn’t need to have too much muscle mass.

    If you don’t use it, you will lose it. Since, your life doesn’t require too much muscle mass, It should be hard to attain a lot of muscle like movie stars.

  • I have one problem with what you just told everyone. You told them to isolate your muscle and gave a bicep curl as an example. That is the dumbest example you could have given beginners. You need to tell them stop training volume and only use compound movement exercises to gain the most muscles. Push ups pull ups and squats you can do 3-4 times a week with ample time to recover and grow. If you start isolating muscles in the beginner fazes you will slow progression. You can’t recover enough for other work outs if you use volume until your muscles are struggling to gain. Also if you don’t recover enough, well you use more then one muscle for each exercise and maybe one muscle didn’t recover on time that will effect the rest of your lifts.

  • The V shred dude appeared as an ad for this video. I thaught it was part of this video and I was waiting for you to pop up and trash him ��

  • I burn way more than I eat… I have been able to attain a nice shred. However, my goal has been to try and put on the lean muscle mass. My workouts are all on TUT methods.. but since I expend more than intake… I can’t gain the muscle. According to my fitbit watch, with workouts… I expend on average about 4000+ calories a day. I’m not exactly sure how accurate my watch is.. I’d say it’s pretty accurate because I haven’t been gaining much and according to myfitness pal app that I use to log my food… I’m usually at a caloric deficit everyday. Even though I eat constantly throughout the day, and all “good/healthy” calories. I need some guidance or recommendation on what I should do. As far as supplements are concerned, I take 2 fat burners in the morning, and after ever main meal I usually take a teaspoon(approximately 5g) of creatine monohydrate. Most of my protein I’m able to get from the food I eat. However, I do take a scoop of muscletech protein post workout to help with recovery. Lastly, I take a one a day in the morning with breakfast. Any help would be greatly appreciated. Thank you in advance!

  • Coach Greg does sub optimal training count towards your genetic limit? I was training from 13-15 without a gym and I didn’t do nearly enough volume in callisthenics to build much muscle and my form was pretty sloppy, since I didn’t actually build much muscle in these years should I start my “countdown towards my genetic limit” now since I am only training right and building muscle now��?

  • Bruce Lee actually was very interested in building a great physic. Even Pro Bodybuilders looked up to him. But he was a true natural. So he had this crazy physic when flexing but looked normal when not.

  • You do know that it was us Brits that named it soccer? Rugby was known as Rugby football or just Rugger at the time and association football was known as Soccer.

    I was reading through the Sherlock Holmes stories and in one they kept saying football, yet they were clearly describing Rugby. That’s what prompted me to look it up.

    So yer. Good read, learned a lot, I’d recommend. Get rekt.

  • So let me get this straight. When you are eating in maintenance you up the calories according to your weight when you gain muscle?

  • This was great, thanks, I’ve been looking for “building muscle mass and strength” for a while now, and I think this has helped. Ever heard of Lilyhen Strength Sabrmetrics (do a search on google )? Ive heard some incredible things about it and my brother in law got cool results with it.

  • Im bored of calculating calories intake and BMI. Next Level Diet website does it for FREE. They also provide personalized training plan and diet plan with amazing recipes.

  • About time somebody tells the truth. A normal person with average Genes would have to work harder than the person with superior genes. I still believe hard work beats anything but people this days are not willing to put the effort and start pointing fingers if somebody looks better they are juicing. You need to get motivated and work harder not complain!!

  • I think shoulder broadness is a great sign. Even in women. Those with broad shoulders usually are strong. I atleast tell myself this because I have skinny wrists and ankles but good muscle insertion and naturally broad shoulders, I’m back dominate even skinny I always had wings. In 6 months I’ve gone from 125-130 to 152-154 (with clothes and shoes), and I still maintain abs. My father is very muscular and has never trained. His joints are much bigger than mine I’m like a miniature him. But I think I got the genes for this stuff even with small joints. I’m 5,10, father is 6’2. I had asthma as a child which I read could stunt growth.

  • But… I gained like 20 pounds of muscle in 4 months. Completely natural. I used to be really skinny. Got from not being able to do a muscle up to being able to hold front lever.

  • …I’m an anemic female with poor genetics. This actually kind of made me feel better bc I keep training hard and yet I feel stagnant.. at least now I know why. Gotta appreciate the small achievements tho, I am slowly starting to lift more

  • LEE is always talking about things we want to know and that no other fitness channel talks about. how he doesn’t have at least a million subs blows my mind. ����

  • Bro he’ll no I’m not that gifted I put on a good 15 I went from 140 to 160 in 1 month, I was stacked before but now it’s just crazy after I came down from baseline I’m natty af I take creatine and protein and ryse pre and just do slow controlled low weight and high volume half reps w tension, heavy ounce in a while. I cut carbs and water intake today and dried out to about 155 so I’d say a good 15 lbs of muscle, most likely 13 excluding water and shi. This is in one month though dog idk what’s happening. But I know there’s a whole lot of people that are more stacked than me. Im 5’9” 157.25 as of now so I’m not huge I’m just pretty lean and muscular at this weight and it happened in like a month, defiantly weekly changes and complements from my friends like a week and a half in, muscle has memory I guess

  • Here’s my take on genetics: I asked the biggest guy I know how he got so big (6’3″ lean 235lbs). He told me he used to be fat and when he lost the weight his current physic is what was left over. Me on the other hand I started lifting at 140lbs and it has been an uphill battle. So yeah, genetics are a big deal.

  • So if you’re natural, train hard, have a good diet etc. You can gain between 26-40 pounds of muscle. Well that’s amazing, I wonder where I’m on that chart!

  • So im in the amoung one of the best genetics cause i gain around 110 lbs in less than 5 years of course enhanced i start at 176 and now im around 286 and 275 very good shape

  • This made me think, kan u use steroids for 3 years and reach your max natural potential. Then stop using steroids, still training like normal but would i keep most of my gains?

  • after years of experience, ive found that 14-17% bf is the bet for me, somewhat 6pack, i can eat like shit from time to time and not worry, been this bf for 8 years now. plenty of strenght, looking good, feeling good, what else do i need?

  • No way… an ecto can expect to gain 4-6 lbs in the first year? Are you serious? That’s so lame. That’s wheelchair bound levels of lame.

  • Idk whats wrong with me, but Ive been training for 5 months and ive gained 9kg since then. I eat 3.4k calories a day but I still have a full 6 pack and obliques.
    btw, I grew 0.5 cm

  • im skinny guy with bit belly fat. do i need to burn fat at my belly first (calorie deficit) or cn i straightaway apply this method?

  • I think one of the main points lost on the general public is how long it takes. Mentally it’s tough to improve body habitus because you’re feeling like “damn I’ve been eating so clean for a month” when in that amount of time only like 4-8 lbs of fat will be lost.

  • Is there a better feeling than eating a pizza without a guilt knowing that it wouldn’t mess up your fitness plans? NextLevelDiet, thank you for everything!

  • Easy:
    Winter “Bulk”
    Summer: Cut
    Summer is about outside training like Cycling, roller skating, beach volley and bodybuilding
    Winter: Bodybuilding inside only

  • How will puberty impact this? Obviously you will be naturally growing and test levels will be very high. On average how much more muscle will u gain?

  • Cure: just alternate Crossfit every other year, you’ll lose your gains and then get them back at a higher rate the following year…:) Just kidding, I’m a crossfitter.

  • OK this is confusing, how do you gain 1lbs of muscle every week if you’re on surplus? 500 extra calories aren’t they supposed to be stored as energy?fat?

  • My dad lost 100lbs. I visited NextLevelDiet and followed their steps. I only selected food he likes and they provided me with FULL PACKET in seconds. I got 30 days DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS, and HEALTHY RECIPES as well.

  • i wish i found your channel way earlier but i’m glad i did eventually found it. i started off skinny fat 5’9 150 absolutely no muscle and probably 25-30% body fat. i watched other youtubers on how to fix being skinny fat and they said a whole bunch of different crap. i decided to cut because i didn’t enjoy being fat but i just looked anorexic, so i bulked snd gaines muscle but got fat again as well. i just finished my slow cut getting down to 15% body fat and now i have a decent amount of muscle. i’m going to stay at maintenance and gain muscle for now on. i’m 5’9 130 pounds so i know i have a lot of muscle to grow from now on. thank you doctor greg for screaming at me to be better lmao.

  • So I finally found that I have good genetics:D I was feeling so bad about myself that I gain those small lbs of muscle and now I found this and I am now feeling like super hulk:D Thanks, man.

  • But you said you can build muscle while in a deficit…. If you bulk then cut, you are still building muscle while cutting…so you are inherently gaining more muscle over the long run than people who always cut or only stay at a maintenance. Plus people age, and when you get older you need steroids to keep building muscle… Muscle building might be a marathon if you start as a child not if you start as an adult.

  • Hey Greg I am on a small caloric deficit aiming to go down to 12% body fat or below (currently around 15/16%) and I track my weight every day making sure I lose no more than 1% of my body weight a week it is going really well but my question is if I go down to 12% do I eat the same calories to maintain my body fat while building muscle and how will I know if the weight increasing is fat or muscle because sometimes I find it hard to depend on the mirror to know that.

  • Why did Lyle Mcdonald say that naturals can gain 2lbs of muscle per month in the first year and 1lbs per month in the second year of training?

  • I’m currently 15
    Started lifting last year
    Took it semi seriously
    Gained 36 lbs
    122-156
    It sounds so good
    But my height went from 5’10 to 6’1
    I might get a little taller
    But currently I’m underweight
    Just thought I would share

  • I would say 30lbs of muscle gain would make someone look quite impressive physically if you compare to normal people. That’s enough that everyone will accuse you of being on roids most likely, because most people are skinny weak little bitch men.

  • I dont know if that formula is correct,basically a person who is 180cm can only get to 80kg being shredded and focusing only on hypertrophy and that doesnt sound right,right now Im very fat and I only started training about 6 months ago but when I was 18 I was 71kg being very thin(so thin that I cloudnt even grab a roll of fat If I bend over but I dont know the body fat percentaje) and Im 170cm tall(and my training was shit back then and I was weak,I had begginer gains).I am not naturally big,now Im stronger than what I was at 18 so I must be bigger and I keep gaining muscle each week.

    That formula doesnt sound right,I think that I cloud get to 85kg being shredded in 2 or 3 years If I keep working out like this.

  • not enough period….you lose test as you age….and you can go to dr. in the US just don’t abuse it they will always look better than you

  • 2300 year old statues show that the artist knew how huge muscular guys look like. And science proved that they didn’t made much mistakes,which can lead us to conclusion that they had models to look at,and knew much about physics of a muscular human body.

  • When you say gain muscle, I assume you mean pure muscle (not fat, water etc.). How do you accurately weight just the muscle gains?

  • the results of the test seem weird for me: it says that I can weight 107 kg with 186cm height and 14% bodyfat. Is that possible? I’m 16 years old

  • Thanks Lee, great video. I started back this year after many years off, at 69 getting stronger and gaining muscle slowly, but still gaining. Its never to late to start. I should add Im not taking any replacement medication, and test levels come back as normal after check up at doctors.

  • This is so dumb. I dont agree with this method not only that he talks about time under tention and basically using light as weight so you can actually contract super slow but eating 3500 automataically counts as a lb of muscle lmao. Dont believe in this, very amateur video

  • you’re wrong. People have been eating Animal testicles and herbs to get advantages in bodybuilding.
    even wrestlers back then used opiods, to not feel pian in a competetion. substance abuse is ANCIENT.

  • I went from 125 lbs at 8% body fat to 150 lbs at 12% body fat (5’7″) in my first 8 months training, as a natural. Granted I did almost everything right, I always suspected I had good genetics. I’d be just a little bit surprised if this is as uncommon as Greg makes it out to be. Regardless, maybe I should see for myself if I’ve actually got the genetics to compete someday.

  • If you’re Eliud Kipchoge, you run the first mile all out, then you keep running every mile after all out and finish the marathon going all out.

  • r u out of your senses…..3500kcal means 1lb of mass….how the fcuk u can say it is lean mass….even if your calories are clean……u can never put lean muscle only….time under tension is a fcuking old theory….wat u r interpreting is absolutely wrong…….

  • I used to weigh 185 at 5 11 during my junior hockey career, dropped to 160 after my college career when i became a runner. Gained 9 and a half pounds in 5 weeks as a vegan just slamming whole vegan food.

  • When considering eating healthy, you must never fall victim to modern day fad diets. Extreme diets undoubtedly are a threat for your health, especially ones that seriously limit your every day nutritionary intake. Many of these fad diets work for a short period and then the benefits decrease after a while. It is best to search Custokebon Secrets on the google search engine since it isn’t just another fad diet where you starve yourself.

  • Here we have it, it took me over half a year to produce this workout program to build the most muscle naturally:
    .
    .
    .
    .
    .
    Eat enough, sleep enough, train enough…
    For YOU.
    Boom

  • I started training when I was 16 I was 115 pounds and I’ve been about the same height as I am now, currently I’m 163 and shredded

  • i want another question answered: How much muscle do i need to do the shit i always dreamnt to do! slowly but surely i will get to that point

  • It’s weird, the only time I’ve ever been into a gym was back in basic and tech school directly following basic, and that was just for accurate precision strength tests and such, or you know…115 degree heat. I’ve stood by a simple philosophy on the gym discussion by using my grandpa’s line “Why would I lift weights? Those fuckers are heavy!” Even so, I’m 6’1 and while in peak physical condition, or rather my peak without actually going to the gym at all, I walked around at 194lbs of that ripped, wired type muscle… where you don’t look like a monster, but if you flex really hard you can see all the fibers and shit trying to shoot out of your skin. I joined the military at a whopping!!!!! 148lbs. I put on that much extra muscle by simply using my own body as my weights. All the ridiculous, torturous, literal tear inducing workouts you can manage with just you, a chin up bar, and flat pavement. I was already a crazy runner just cause I found it really fun to run, so my legs didn’t change much at all, but the upper body went sideways and out and I felt weird. I honestly feel most comfortable hanging out at an easy 175lbs, any more and I feel like I’m going to fly out of my skin and any less feels like being emaciated.

  • I’m in my first year of training on my 10th week I’ve gained so much muscle and lose so much weight and I’m benching 150 pounds and bicep curling 40 pounds and I’m 19 so Ik Greg is holding everyone back with this half ass misinformation if you be consistent and rest properly and have a clean diet with 0.5 to 1 gram of protein consumption per pound of lean body weight then you will see massive results in 1 while year of being consistent

  • I have low t. (Have been tested) the doc recommended nebido which is a longer lasting form of TRT apparently need to get a shot every 3-6 months. I wonder if you have info about TRT? Know only basic info about it and would like to see some muscle building benefit as well as mental benefit to taking it. I know it wont pump up my T to the extent of the super juice out there but would love to recover a little faster and feel a bit better too.

  • I’m loving this channel, massive amounts of information but at the base it’s all about you and your progression, noone else �� good job

  • Very weird that Greg’s averages are about half of what every other study/accepted opinion is. I’d argue that greg is wrong about his charts, which is one of the few things I disagree with him about. Even a quick google search showing multiple sources agree on 1-2 pounds of muscle gain per month for men in the first year, which would be 12-24 pounds.

  • From age 16-17 I put on about 14lbs of lean mass and about 6lbs of fat according to dexa scans, I have grown, but only 1”. I can’t imagine that 1” of bone growth weighed very much. What are your thoughts Greg and other people of YouTube?

  • You can gain ten pounds of muscle in one month on the Vince Gironda diet. It boosts testosterone levels. By eating 36 eggs and one pound of red meat each day for one month.

  • The calculator says I can get to to 222 pounds at 10%
    I’m 6 feet tall with 11 inch ankles and 7.25 inch wrists so is this at all possible

  • Guess I got lucky because in 1 year and 8 put 30 pounds. My body fat went up by 2 percent max, was 11 percent. Ppl thought I was training for years and juicing. I told them i just train for fun and I got crazy bicep and shoulders

  • All these science and stuff just to build a beautifull body is so unnecessary I don’t think ancient Greeks or Spartans knew all of these although their bodies were like sculptures so don’t get overloaded with all of these just mind your diet and give 100% in your workout and the rest will come….remember everything is about money nowadays

  • Just wonderful, I been tryin to find out about “muscle gains in a year” for a while now, and I think this has helped. You ever tried Lilyhen Strength Sabrmetrics (just google it )? Ive heard some amazing things about it and my co-worker got amazing results with it.

  • Wow that’s true lol, my first year I really gained around 40 pounds, I was 56kg and got 75kg (also got some bf of course, still under 15% for sure).. Then I continued 2 more years and went up to 81kg..my bf was around 13%,after that I stopped for 2 years and lost tons of muscle.. And since 1 month and half started back workout.. Hope to get back in shape in less than 2 years.. (of course I was only 18 years old when I started so that’s why I grown so much first year I guess), peoples at gym were asking me if I was taking steroids or stuffs like that, so I realized I was pretty lucky on genetics, untill I Saw my brother.. I believe he is like those of 1 in a million peoples, super shredded from its own.. Already quite big on muscles before even starting gym and once he started if I didn’t know him I would bet he was using steroids, thanks to him I really can’t tell anymore if all those peoples on YouTube are actually natural as they claim or not..

  • What do you guys think about muscle memory? I didn’t train for 3 years and i started recently, been training for 4 months i went from 72kg to 79kg and got leaner. I did powerlifting linear program and had good diet.

  • I just finished my first year, here are my stats:
    Height: 6’5″
    Age: 26

    Starting Weight: 145 LBS
    BF Percentage: 8% (this is an estimate)

    Current Weight: 194LBS
    BF Percentage: 16%

    If my math is correct, this is my weight gain in 1 year:
    Fat: 19.6 LBS
    Lean Mass: 30.4 LBS

  • it might have been 2 lb instead of 3 I like to keep gaining and see how much I can put on in a year’s time do you have any good advice I am currently 171 lb I’m trying to eat my protein and carbs do you have any more advice thank you

  • i am 17 my FFMI says 24.1 I am 6’0 weigh 209 pounds and i said my body fat % is 16 heres a picture of me. let me know if I undershot my body fat % and let me know if I have good genetics as i believe https://drive.google.com/file/d/0B65EPZa8Q0SLbTM2RHgzYnRBNU5DUXVqQVBYdzFCc3pMQkZz/view?usp=sharing

  • Just wonderful, I’ve been looking for “get bigger muscles naturally” for a while now, and I think this has helped. Have you heard people talk about Lilyhen Strength Sabrmetrics (search on google )? Ive heard some unbelievable things about it and my m8 got amazing results with it.

  • I (54kg skinny fat boy) start lifting from 2016 1stDec and upto 2019 Dec and I take off 4 months in between due to an injury. I weight 65 kg lean,neither shredded nor not skinny fat. I think I gain about 17 to 20lbs of pure muscles.

  • If you lift hard, eat right etc… After about three to four years you just aren’t going to gain much if any muscle. The only way to get bigger and stronger is to eat everything that isn’t nailed down. In a nutshell getting fat. Taking steroids as Lee said is the game changer.

  • Was skinny ass bitch till I was 19. Started training and eating much and training everyday at home with dumbbells. Think I did only overbody and abs splitted in two workouts. Gained 20 lbs in two months. Then another 2 lbs in 1-2months. Of course it was fat and water also but I still had six-pack. Lost all of it later then started going to the gym when I was 21 gained it back. Been training off and on since then now I’m 25. Now I’m 28 lbs up in total but little less muscle more fat. Was stronger years ago. Have checked my testestorone and it’s Good. Feels like I gained all my noob gains and more in like the first months and haven’t seen so good results since, very frustrating. I probably gotten bigger but no change in strength…. Someone had the same problem?

  • Lee, if I want to maximise mass gain in my chest, should I focus on the upper pec or the lower pec? More incline or more decline movements???

  • So i maintain my 15%bodyfat and keep eating Ad maintanace 2700 kcal. After 4weeks i cut Ad 2200kcal for 1week. And keep dowing that for a year il be ripped �� ad the end of the year I hope!

  • 4 pounds of muscle a year for 10 years. Pretty much everyone else says you get about half your gains in the first year, a quarter in the second and so on halving every year.

  • You said that newbie gains are when you stack on more muscle than you would when not making newbie gains because you are furthest from your genetic potential, so does that mean if I were to lose all of my newbie gains, would I still be able to gain it back just as fast, or where those newbie years just wasted?

  • I adjust my body fat by changing the amount of bread, potatoes, and rice that I eat. The more I eat low calorie veggies, the less room I have for high calorie foods like those.

  • lee. i have lifted for about 6 years, my first year my weight stayed at 80kg but i ended up with a lot of definition, then i stood still and about 3 years ago i started to actually grow, im now 90kg and the gains, in terms of pure size, keep coming, chest, back and arms have dramatically grown, even with endurance training, why did i barely grow for 4 years and after hitting 30 i saw and still see gains? keep up the good work mate

  • This is pretty much what the classic bodybuilders have when they’re at their leanest. They look pretty shitty if you ask me and have lost a lot of muscle in the process of dieting. So I don’t believe this number. If you allow yourself to have a higher body fat percentage, let’s say 15-20, you can hold more muscle and probably look better in the ladies’ eyes. I just calculated my fat free mass index and it’s over 25. Then again, I’m not in shape to compete in classic bodybuilding. If I could just diet off my fat without burning any muscle I would win that competition. But we know that doesn’t happen with naturals.

  • Hey I gained 20 pounds in 6 months my fat percentage reduced and gained muscle
    I had a good diet and trained 6 times a week but I think I gained that much muscle mass because I am a 15 year old kid

  • Can we stop with this genetics crap? Its not just genetics, at all like greg what is it with you and this “gentics” crap like is it an ego thing? Where do you get this bull crap from? Like genetics isnt the end all be all greg.

  • He’s talking about muscle after puberty correct? Cuz I’m 17 and have put on 50+ lbs in two years haha. Started at 125 now I’m 180 at 5’8’’

  • Good video Lee. I’d already heard the half of previous year gains rule, but didn’t realise the potential drops so much with age. I started lifting at age 39 so no wonder my gains are quite slow and small despite consistent effort, a good programme and nutrition.
    I guess the trick is to start young, train hard for several years then just maintain that muscle mass/strength in your 30s and 40s, rather than trying to build it in the first place in your 40s (therefore starting in 40s will mean less lean muscle mass even after 10 years of lifting compared with starting in 20s or 30s).

  • I love this video, it inspires me to train a lot more than seeing all these steroid freakes on legs. Big love to those legends in 1935 and earlier who built themselves naturally. Really interesting video.

  • I seen this guy on videos about 6 years ago I stopped watching it as soon as I saw him simply because it’s been six years and he looks the same.

  • Absolutely not. Eating an extra 3500 excess calories a week doesn’t mean you’ve automatically gained that much more muscle. A very small amount amount will, or may be muscle, but if you’ve gained a pound in a week and it’s not excess water weight, then most of that will be fat simply because your body cannot build muscle that quickly. Looking at this guy, it would appear he would know about body building but he’s so wrong about this.

  • According to Dr. Butt’s calculator I have a potential to have 19 inch arms… That is crazy. I started working out about a year and a half ago, because I was super skinny (with 6’4” I had 136 lbs was running long distances and wasn’t eating enough) I don’t know what my arm was measuring, but now I am standing at 165 lbs with 13,5 inch arm. To see that there are almost 6 more inches to grow really blows my mind… so much potential, so much motivation to continue. This is great!

    One question my arm is just 13,5 inches, but the majority of the length is on the side… so from any angle accept from behind my arms look bigger than they are (a lot of people commended me on it), but I mainly see or rather focus on the back side of the arm, which is almost non-existing… What exercises should I do? Or is it because I still need to put on 35+ lbs? I mainly focus on triceps exercises (doing 3 different kinds two times a week). This is the biggest difference in my opinion between drug-free and enhanced lifters… I have never seen a drug-free lifter in a good shape, that would rock a massive triceps (or rather just the long head on the back of the arm)… and on the opposite side almost every drug-enhanced lifter has massive back part of the arm. I even asked those people what exercises to do, but it doesn’t seem to be working too well after a while I realized it might not be the best idea to get my tips from people who are taking steroids, because their bodies are responding differently.

  • I had heart sergery with 15 and weighed 62kg at the time, after 6 months I weighed 48kg, height was 177 cm. Then i started training and after 5 months I weighed 76kg and had gained at least 30 pounds of muscle, all natural, still 177cm.

  • I think anyone under 50 that has taken good care of themselves otherwise can still pull 20 to even 30lbs in a year.
    If you’re 35, don’t have kids, have plenty of spare time after work and aren’t exhausted?
    25-30lbs in a year is still realistic assuming you have good genetics.
    But who the hell has time to work that hard not even most 25 year olds in the USA’s current economy!
    All that said the demands of life pretty much make that table realistic for the average recreational lifter that has typical responsibilities, and habits, of life in the so called space age.

  • One confounding issue with the FFMI of 27 is that some people were taking steroids in the late 30s. The first injectable testosterone was created in 1935. Soviets were experimenting with them in the late 1930s. The only way to be 100% a physique is natural is to look at physiques prior to 1935.

    However, some will argue that you have to go further. Testosterone itself was discovered in the late 1800s. People were taking extracts from animal testicles in the early 1900s. Those may have not had any effect, but people were ingesting it pre-1935.

    I think sticking to physiques prior to the injectable is the best idea so I wouldn’t worry about people consuming animal testicles.

  • tell me if this is bad\avarage\good
    my maximum natural muscular potential:
    chest -43.9 in
    forearms12.3 in
    thighs23.9 in
    biceps15.4 in
    My body fat right now is 9%

  • I think Jeremy Ethier is very good reference for a natty. He’s been training for so many years and still doesn’t look that impressive apart from his pumped pictures. He’s got a nice physique but nothing crazy.

  • Your history on testosterone is misleading. The first available testosterone wasn’t for muscle growth, all it did was increase rage. testosterone that increased muscle mass was only available in Germany and Russia. Available testosterone in the US wasn’t available till the mid 50’s

  • Greg, 196 9% bodyfat, 178 pounds lean body mass.

    178 X 14 = 2492 X 1.5 = 3738 calories a day. 128g protein, 179g fat, and 403g carbs a day to maintain. You could first try 128g protein, 95g fat, and 403g carbs 2979 calories a day and see where that takes you. Carbs are mostly complex carbs like 3/4ths complex carbs.

  • I’m in my first year of training since high school sports and in my early 30’s. I have a hard time gaging how much muscle I’m gaining because I’m also losing body fat. I figure I’m gaining muscle and losing fat because I see my muscles getting bigger and my waist shrinking, but with the scale staying the same it’s hard to tell how many pounds of muscle I gained and how many pounds of fat I lost. It’s not like the #s matter that much, but would be nice to track in order to ensure I’m training effectively.

  • What a lot of shit.
    Theres 8 minutes of my life i’ll never get back..10lbs of muscle in 8 weeks….yeah if your on steroids or a genetic freak.
    10lbs of muscle a YEAR is a decent return for a natty lifter

  • I lifted for 3 months before getting 200 mg a week of TRT for legit reasons. I gained 7 lbs up to that point. I haven’t got on a scale the last 30 days while on TRT as I try to stay off the scale but I hope to be able to hit 15-20 lbs overall by the end of my first year. Honestly I didn’t get on TRT to get ripped but since i’m on it I may as well use it to my advantage. I figure looking better will make me feel better and I’ll be more likely to stay on the road to overall wellness. I’ve read that I shouldn’t expect big gains since I’m just reset to being normal but I can already tell I’m making gains and leaning out much quicker than before.

  • I got a 26, I’m 245, 6ft 1, 18%bf, 8.25 wrist, 11.5 ankle, 18 inch bicep currently. Your system might be broken, I don’t feel that special

  • Thank you! This is actually motivating. All this info you here of almost 20 pounds on the first year. Was asking myself if I’m doing anything wrong.

  • This study is garbage, very regrettable that the farcical notion of a “25 FFMI limit” gets thrown around so much now. The sample size was way too low (74 natural lifters, I believe), and they were all drawn from Boston and LA. Also, criteria was only 16+ years old and 2+ years of lifting experience. What really exposes the “study” as shitty science is the fact that the Mr. America FFMI numbers are based on arbitrary visual estimates; they literally just had a guy look at pictures of Mr. America winners to determine their stats. I don’t want to defend any fake naturals out there, but we shouldn’t set the bar too low for natural lifters based on one crap study. I don’t aspire to be 220lbs at single digit bf, but I’d like to know I could potentially reach about 200lbs and still be below 15% bf or so. If anyone wants to look into this further, Greg Nuckols debunked the study thoroughly in an online article.

  • any tips on getting a natural pump, its seems hard for me to get a real good pump during my arm workouts. �� most time my arm just feels hurt where my arm bends. its not a pump feeling.

  • I went from 190cm 65kg at 14 to 193cm 89kg at 17. I’m not even fat but I was force-feeding myself for the past 3 years and recently decided to stop shoving food up my throat and drop to below 80kg maybe 75kg, currently 84kg

  • Omar, looking at when something was discovered or when a drug was theoretically available in some location isn’t the right approach.
    The guys who were around when the drugs first really made the scene speak freely about these issues but the articles discussing this are old and scattered throughout many old publications.
    One book that did research this issue and many others was Muscle Smoke and Mirrors by Randy Roach (I think I have the name spelling correctly). I didn’t have to rely upon that book because I was reading those articles where the old guys spilled the beans but Randy Roach is accurate.
    Those physiques that were already built up by the late 1950’s were natural. Some of those same guys began to use in the early 1960’s because the pills became available… They weren’t shooting up.
    Now if actually the “use” date was 1959, instead of 1962, this is still the correct time frame…The athletes who first found out about these “muscle pills” found out through Olympic Competition against the Soviets. Some Russians, just like today, were very plain spoken, and they shared information. Bodybuilders became aware after Olympic Athletes.
    The correct approach is researching and finding the interviews of the people who were actually there, and then corroborating through others…. Many are very honest.
    The issue is full of emotions because some people don’t “measure up” and want to believe all who are more muscular are on something.

  • Im trying to get fish legs like bakhar niveba. So I can get me a girl friend. I do it Mexican ghetto style. I have a gokus power pole. I found in the junk yard where i work. it weights about 70 lbs. I can squat it 400 times without stopping. I smoke a box of ciggaretes a day, some weed. crystal meth on saturdays. In Mexico evrybody is out of shape one way or the other. too fat. too skyny like Randy Moss. cant build mass. I got the upper hand on every body / Oh yeah meat is really expensive here

  • I usually don’t comment on videos but this is BULLSHIT. Don’t buy it. Sounds smart but this info is scientifically skewed. Do your own research people. Unrealistic to gain 10 lbs of lean muscle in 8 weeks even for genetic freaks. I’m sure if he was doing this he would have much more muscle than this. Misinformation makes me so mad.

  • So true. I’m a pretty short guy,and I was about 54kg at 18yo. I started the gym journey. From bodybuilding to powerlifting, from powerlifting to strongman and back to a “bro” 14 years have passed. I went up to 80kg (I’m 1.65 cm). I was huge and gained a lot of muscle (or so I though). Turned out that I was at 26% bodyfat. I diet down to about 15%, I can now see a bit of the six pack abs, my strength didn’t go down anything significant, so my muscle mass should have stayed mostly the same since I kept my strength and hypertrophy training. But I was shocked…. I’m now 67Kg, and I’m still a bit fatter than I was at 18Yo. So if we take way 2 or 3 kg to stay as lean as I was, I’ve gained….after 10+ year of training….10 kg maybe 11 Kg of muscle (about 22 pounds). More than half of my weight gain was just fat and water….

  • I honestly love you man, i got so discouraged cuz of my first year gains cuz all the charts say i should be putting at least 25 lbs in my first year and all i got was 9. I thought i have the worst genetics in the planet

  • This guy makes scammy bullshit sound so convincing. I respect his ability to mix in scientific facts with sheer nonsense. He is a pretty good salesperson.

  • good video and what a cool fact about bodybuilding before 1935. these guys looked great its amazing how you can look natty specially when you have above standard genetics

  • Lee the average first year weight gain per age bracket is depressing considering that I’m up higher on that scale. But then again, I’ve surpassed how much I weighed in my 20s and 30s by 20 lbs. Mind you, my bodyfat is higher by at least 5% greater.

  • Here’s the problem……

    Everyone claims that the “genetic freaks” among us are so genetically blessed that their over 200+ pounds without even picking up a weight…….

    But the science tells us that the greatest genetic freaks among us are no more than 2% greater than the rubric. Or in other words…..

    If the population can only build a set of 15 inch arms on average…….then the genetic freaks among us would be distinguished by 15 and a quarter, to 15 and a half inches at best. (Which any high school kid ought to be able to sport without drug use.)

    The fan boys would have us all believe that todays top pros all had 20 inch arms when they were in grade school. It has nothing to do with genetics…….it’s all drugs.

  • Your genetics is the deciding factor. You are looking at a handful of old naturals. There is so many people working out, we have more genetic monsters than ever. I posted a female brazilian viewer on my site she does not work out her legs are as big as her waist she carrys more muscle than the top pros on juice and working out.Check her out

  • This is the truth. My first serious bulk was about a year long and I sincerely tried to do everything right as best as I could (intense workouts, calorie surplus, protein intake, good sleep). I went from 58kg all the way to 72kg BUT most of it ended up being fat. When I leaned down again I only ended up being around 62kg (9 lb lean gains total). My second bulk, I went all the way to 72kg again (took me 1 year again but did a slower, leaner bulk this time and didn’t end up as fat at 72 as I did the first time), and am again leaning down now (69kg atm), this time I think I’ll be around 65kg in the end (6.6 lb lean gain total). I get so confused every time I hear people say they gain 20 lb in their first year, I used to think I had piss poor genetics! But this video completely falls in line with my experience.

  • So I started at 19% and now Im at 11.5% and kept putting muscle mass and screened it I want to get to 10% and have more muscle in my experience it’s possible to lower your body fat and build muscle at the same time as long as you’re on a high protein diet and on a deficit. The progress is slow however!

  • Need to show this video to those people who don’t train in fear of getting ‘too big’.
    Like that shit won’t happen to you even if you train for a good few years lol.

  • I genuinely love you man, you bring so much joy into my life just by watching your videos ��.. this is a wake up call to everyone

  • I’ve gained 30 pounds since start of corona went from around 7-9% body fat (tests and certs for wresting) 138 pounds them to 170 and around 10-15% bodyfat

  • But we want to see our abs for sometime as well,, how could we stay 15% for years for building muscle, that’s why people do bulk n cut, when they cut they look good click pictures, watch your weak points and work on them nd bulk for some time

  • I can’t afford much for the supplement to eat because i wanna gain some muscle naturally but can you suggest to use any kind of food we found in local market easily to use as a supplement diet?

  • I was built like a stick terrible genetics I gained 20 lbs in one year at 12 percent body fat McDonald’s Wendy’s diet felt like shit now I don’t measure just enjoy lifting thanks for video good honest info rare thing on YouTube

  • Just found this Chanel been great to watch someone so real and so straight ford about the reality of training in all different ways. Love it!

  • At first I thought you were a real smart aleck but the more of your videos I watch, the more genuine I can see you are trying to be. Great job! Subscribing

  • If a tall 6’2 6’3 guy was skinny at say 150 pound he could put on 40-45 pounds of muscle in first 2 years especially if he had a bad diet barley aight.. Obviously when your 5’2 you don’t have enough body to gain 45 pounds, you just don’t, you can’t be 5 feet tall and 4 feet wide you can’t nobody would want to anyways you would look like a cow. Why do you think tall guys say brian can get to be 300+ pounds solid doesn’t look bad or abnormal? You will never see a 5 foot tall guy gain 45 pounds there’s simply not enough body to do it. You are as wide as you would ever want to get, simply not enough body to put on weight like that. sorry gregory

  • wow. after 3 minutes of watching, i HAD to stop this video.
    1. awful humour. really not my thing.
    2. totally awkward editing. who.. cuts like this? it’s like this vlog/youtube type of editing, which is supposed to be.. funny (?) but here it’s just.. wrong. its wrong in general, but in this video.. its even wronger then wrong.

  • my question is how do u know how much muscle u r gaining without any equipment?

    like if i take my example. i have been training for 4-5 years. but cuz of circumstances i only train for maximum of 3 months at a time and then i stop for 2-3 months. so many times i have been in that frustrating “regaining” process.

    so i use my weight to determine muscle gain. so whenever i stop for 3-4 months my weight drops down to 64 kg but when i start training and after sometime it goes to 70kg and then it stops there….does that mean i have gained 5-6 kg of muscle in these years???

  • I just want toeat in a deficit and get shreded. Then build muscle slowly so i can look good the entire way haha.

    I’m 22% or so i would guess, 5 Ft 7 BMR is estimated to be 1650, so im gling to eat 1250 for a while and see how that goes. When im at my target visual weight ill weigh myself then calculate calories to maintian or slightly gain.

  • So if ur 15% and want to be leaner, u eat in a deficit until u feel lean enough then just eat at maintenance forever while always training hard. That’s what I took away

  • Hypothetically if someone is 15% at 140 pounds, So they maintain 15% by eating a caloric maintenance, how will they ever gain muscle if their weight doesn’t change. Over 4 years your calorie intake will have to go up eventually if you gain 15-20+ pounds of muscle, but how and when do you raise the amount you eat???

  • Hi CGREG, I’m 176cm by 64kg, 12.8-13% bodyfat almost year round.. what should I do to work to have better abs?
    My daily calorie abt 2200 moderately calorie dense food intake.
    Train harder?
    Put the fork down?

    Hope you will reply. Tks ahead.
    Anyone feel free to drop ur suggestions. Very much appreciated

  • I think is possible to be bigger than this those guys are on my size and I don’t even train.The genetic freaks are double size without going to the gym.But maybe u cant be that shredded and keep ur size.

  • Only way to gain weight is eat more and hit the weights EVERYDAY. Creatine a bitch builder. And protein shakes are lameeeeee. People make gaining muscle and weight harder than it has to be.

  • So what if I want the middle ground? What if I want to keep SOME of my size while at the same time looking pretty good?

    I’m 6’1, last I looked I was 22 Stone (308lbs, 140kg), so yeah pretty overweight. I look better at 18 Stone (252lbs 114kg), I know because my weight has fluctuated over the years.

    However previously I never trained (just naturally strong and have naturally lifted heavy objects from time to time), so even at 18 Stone I was never jacked. Next time I want some lean muscle in there and to maybe be at the 10-15% bf range. However I want my strength and size.

    Just bought some adjustable dumbbells (110lbs or 50kg per bell) and am slowly putting together a home gym, it’s going to be different this time. I’m going to build natty while I still can (36 years old so still a few years to go) and maybe start on HRT in a decade or so (depends when I feel my gains are slowing).

    Anyone out there recommend a good dumbbell program for all body strength training?

    As for a question for you Greg, what is the safest way to find your one rep max? I ask as that obviously influences your training so I could really do with a starting point.

  • But what if you have a high bf% because you have a low bodyweight? For instance I’m 50 kg ( pretty skinny I Know ) and my bf% is 13% what do I need to do?

  • Height: 70 in Wrist: 9 in
    Ankle: 11.5 in

    Your estimated maximum muscular bodyweight at 18% bodyfat is: 256 lbs

    Your estimated maximum bulked bodyweight at 18% bodyfat is: 266.2 lbs

    Your estimated maximum muscular measurements (@ 8%-10% bodyfat) are:

    Chest: 54.2 in Biceps: 19.5 in
    Forearms: 15.6 in Neck: 18.9 in
    Thighs: 28.6 in Calves: 19.2 in

    so there’s that. It got my weight pretty close as well…. I’m 260 right now.

    I’m a unicorn on steroids according to the internet.

  • Just found your channel and going through your video library. Great info and with the newer videos, the laughs make absorbing the information so much easier. i’m a big fan of ‘that’s what she said’. Keep up the great videos and I’ll keep watching them!

  • I agree with this video, and wanted to add: One major factor is the size of your skeleton. Taller people (especially if they are broad-shouldered and have thick joints) can gain a lot more muscle than smaller people. That is one reason why there is such a variance.

  • This vid planted the seeds for yelling coach Greg. “I’m not a doctor C’mon”…moronic idiot emails. Definitely planted the seeds for what we get today

  • Great video Coach! Can you do a video on loose skin ways to tell if you have loose skin and how to get rid of it if you do have it.

  • I am a natural 187 cm 111 kg guy with small wrists, I estimate my fat to be 20-25% due to the fact that I have somewhat visible abs and dont look too obese. I guess I must be storing a lot of fat in my lower body haha so maybe its higher

  • Glad my genetics aren’t shit, 5 pounds at year four is actually impressive not terrible. I was clearly wrong about my genetics, so thanks for this.

  • Man I wish I had these videos when I started. Reading all the forums back then and eating til I couldn’t move thinking I’d be huge lmao

  • Great content Lee, I have a question, let’s say your first 12-18 months were spent cutting fat and leaning out. If you start going into a slight surplus on your second year will you still be able to make those first year gains? Or do you average out on the second year gains?

  • Is there any pill or shakes to accelerate the build up of lean muscle?.coz I my not have available time to be eating 6 or 7 times a day!

  • I gained 26-27 pounds of muscle mass after 4 years of training, and 33 pounds of muscle+fat gain naturally. I can say based on my experience, Greg is absolutely right.

  • I did not know I have good genetics���� I grew from 68kg to 72.5 with lower body fat percentage in a year, I guess I should be proud��

    edit: my first year

  • Funny!!!!! the ads before the video was one from V-shred looooollll so I’m learning about starvation mode ahaha
    Skip ads skip ads skips ads we want our doc

  • Your interpretation of the bell curve is wrong, not for the elites, but by saying we are all the same in the middle, that’s not really accurate. Good effort though.

  • Define “natural”…
    I’m fairly certain that there are zero supernatural PEDs. Every chemical and substance is derived through non-supernatural interactions. Unless you’re referring to man-made testosterone. In that case, all humans have man-made testosterone.
    ��

  • I’ve only worked out for two months and I’m 5’8 171lbs 19% body fat according to this i can gain 40lbs next five years which would make me 5’8 211lbs body fat around 10% which would mean my ffmi would be considerably over 25 sooo?

  • I thought Charles Atlas looked good. At the time it was passed off a isometrics by I believe he lifted weights. Looking at him would be a good example of natural and reasonable expectations. A lot of what you see today is steroids.

  • I’m surprised you don’t ever do a diet comparison to people in prison eating the bare minimum of either expired food that’s lost nutrients or if they have $… honey buns and ramen noodles.