How Lengthy Will It Decide to try Get Ripped


The TRUTH About Building Muscle As A Natural…IT TAKES A LONG TIME

Video taken from the channel: OmarIsuf


How Long Does It Take To Build Muscle?

Video taken from the channel: Sean Nalewanyj


How Long Does It Really Take to Build Muscle… (The Truth)

Video taken from the channel: Brandon Harding


How Long Does it ACTUALLY Take To Put On Muscle?!

Video taken from the channel: Simon Miller


How Long Does It Take to Build Muscle @hodgetwins

Video taken from the channel: TwinMuscle


How Long Does It Take To Build Muscle Mass

Video taken from the channel: Andro Diaz


How Long Does It Take To Build Muscle & See RESULTS?!

Video taken from the channel: Chillin With TJ

Spending your whole day in the gym isn’t necessary to build muscle. Weight training for 20 to 30 minutes, 2 to 3 times a week is enough to see results. You should try to target all your major. All that said, the muscle-building process starts the moment you challenge your muscles to do something. True beginners might see muscle growth within six weeks.

Most beginners can expect to see noticeable muscle growth within eight weeks of starting a new strength training routine, and more experienced lifters within three to four weeks. Building healthy muscles is vital for good body function and strength. Although it may take weeks or months to notice muscle growth, consistent workouts with.

Ok, I know that doesn’t sound like a lot, but I told you at the beginning that true muscle building requires a commitment of six months to a year. If you stick with weight lifting for six or seven months, you can add six to twelve pounds of new, lean muscle to your body. After a year, that number jumps to twelve to twenty-four pounds. Once your muscles start to get stronger, you should start seeing some initial growth in about 2 weeks to a month after the initial strength increase happens. Of course this is not exact and everyone is different so some may take longer and some shorter.

It depends on your age, diet, rest levels, and so on. For the average guy, it’ll take 3-4 months to gain around 5 pounds of muscle. However, that number assumes all the muscle-building stars are aligned. By that, I mean you’re new to lifting weights, training hard 3-5 days a week, eating enough food and getting all.

Even adults with significant frailty—which increases risk for injury, illness, and disability—can see muscle improvements in eight to 10 weeks, according to a review by the National Strength and Conditioning Association. Ultimately, every body responds at a different rate to the stimulus that promotes muscle growth. But as a general rule, the average adult adds about 3 pounds of muscle after two months of strength training. How Muscle Growth Happens.

How to Rebuild Muscle After Wasting Away. Muscle atrophy is a common occurrence after prolonged periods of inactivity, especially inactivity due to illness or injury. Just as your ability to play an instrument or solve an algebra problem will decline without practice, the muscles in.

List of related literature:

One study, published in 2001, made the case for increased protein leading to bigger muscles: When experienced lifters were given about a gram of protein per pound of body weight per day, they gained about six pounds of muscle in six weeks.

“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

Bodybuilders allow themselves anywhere from 12­16 weeks to create and follow a detailed plan to drop body fat and get ripped, while maintaining hard­earned muscle before getting on stage.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

After six to twelve months of training the total body two to three times a week consistently, the strength and development of the muscles will have improved considerably and the muscles will need more work (volume and resistance) in order to progress further.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Even USA Today reported that “significant improvements in muscle strength and tone by lifting weights only two times a week for 20 to 30 minutes” are possible, despite the myth that bodybuilders spend countless hours in the gym each day.

“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

Muscle hypertrophy begins after approximately six to eight weeks of strength training, and is the major contributor to continued strength gains after this time.

“The Biophysical Foundations of Human Movement” by Bruce Abernethy, Stephanie J. Hanrahan, Vaughan Kippers, Laurel T. Mackinnon, Marcus G. Pandy
from The Biophysical Foundations of Human Movement
by Bruce Abernethy, Stephanie J. Hanrahan, et. al.
Human Kinetics, 2005

This “newbie gains” or “honeymoon” phase generally lasts three to six months in most people, which means that for a little while, you can do just about anything in the gym and see progress and results.

“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

Therefore, when starting a strength training program for tennis, realize that although you may experience immediate improvements in the way you feel, it will take at least 6 weeks for true changes to occur in the muscle itself.

“Complete Conditioning for Tennis” by Paul Roetert, Todd S. Ellenbecker, United States Tennis Association
from Complete Conditioning for Tennis
by Paul Roetert, Todd S. Ellenbecker, United States Tennis Association
Human Kinetics, 2007

If intermediate weight trainers use upperand lower-body split programs or other types of split or body-part programs, training frequency for individual muscle groups should be 1 or 2 days per week, but this will result in a total-training frequency of 3 or 4 days per week.

“Optimizing Strength Training: Designing Nonlinear Periodization Workouts” by William J. Kraemer, Steven J. Fleck
from Optimizing Strength Training: Designing Nonlinear Periodization Workouts
by William J. Kraemer, Steven J. Fleck
Human Kinetics, 2007

Muscular adaptations take at least 6 to 8 weeks to develop.

“Neuromuscular Disorders: Management and Treatment E-Book” by Tulio E. Bertorini
from Neuromuscular Disorders: Management and Treatment E-Book
by Tulio E. Bertorini
Elsevier Health Sciences, 2010

It may take at least a few weeks before muscle hypertrophy becomes evident during resistance training.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

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]

View all posts


Your email address will not be published. Required fields are marked *

  • Day 4 I’m trying to get the body that I want and I need to answer my own question I’m probably not eating enough (eat more), im probably not eating right (eat right), I’m not going to the gym (go to the gym), I’m not doing the right workouts (WACTH videos and start doing the right videos) thank I answer my own question.

  • its not always slow gains. it depends on your genetics. some people can gain massive amounts of muscle in a short period of time

    ive seen it

  • Here cause tooth pulled and I have been buying protein shakes.


  • An amazing natural goal would be do bodybuilding and try to get 1-5% body fat. You will look better than Arnold and be natural of course.

  • Mr. Brandon Harding you are the Superman of fitness! So mildmannered like Clark Kent and then you have a physique even more impressive than Henry Cavill… You are the REAL SUPERMAN, but an Australian accent! You’re awesome I’m a fan now 😉

  • I get some of my friends saying they wish they were me cause i got a high metabolism but having such a high metabolism actually sucks

  • absolutely love your videos brother! been watching for a long time, and have used a lot of your information to make all kiiinddss of gains 😉 big props to staying natural I know the difficulties and how long it takes haha. I must say you have an incredible physique!
    Since you are around so many athletes in the fitness industry that do use PADs how do you not get into arguments constantly? I for one cant stand people that would risk their health with that stuff

  • I am a track athlete at my highschool, I want to build up muscle but I know that it takes way to much work. How long would it take if I am 16 and weigh 110 pounds?

  • What is the best product or brand to lost tons of fat? I read loads of great opinions on the internet about how exactly Custokebon Secrets can help you lost tons of fat. Has anybody tried this popular fat burn secrets?

  • Hello there, I want to know if Custokebon Secrets, will work for me? I notice lots of people keep on speaking about this popular weight loss method.

  • Do natural popular fat burn diet plan like Custokebon Secrets really work and if so, how effective are they? I have heard several amazing things about this popular weight loss methods.

  • Fs man, just dived into an uber eats curry at 4am after eating perfectly clean for a whole week���� a heavy cardio session is in order tomorrow after weight training

  • Hi there, have you considered Custokebon Secrets yet? Just do a google search search. On there you will discover that an awesome guidelines about how exactly you can lost lots of fat. Why not give it a chance? perhaps it is going to work for you too.

  • I’m Like Skinny AF, And When You said You’ll Start Seeing some bit of Results within like a Month I Just Can’t Wait to go And Pay That Gym Membership fee tomorrow and Start Gyming

  • If you want to slim down, you should check out Custokebon Secrets on the google search engine. They will help you get the shape you deserve.

  • funny thing when he was saying how he used to be so skinny and shit, what else you want to be when you are like 15 for fuck sake xD it’s respectable physique for his age though

  • Do anyone know about Custokebon Secrets? Does it work? I hear a lot of people lost their weight with this popular weight loss secrets.

  • Thanks dude. Is it possible to stop training for say a month or two, after a couple of months consistent workout, and then gain like newbie? In another words, is it possible to reset your muscle gain?

  • Anyone tried the Custokebon Secrets? I’ve heard several incredible things about it and my mate lost a lot of weight with Custokebon Secrets (just search it on google).

  • I got surgery about 2 months ago on my chest so now I can hopefully see some result (I still have to wait a month to start)I also have an appointment with someone for making a food schedule

  • From someone who’s been hitting kettlebells since lockdown. I’ve lost a lot of weight, and been seeing a lot around my chest and stomach area! But then again, I guess most people don’t have the ball to use kettlebells, as it’s so high intensity!

  • I’m new to lifting and recovering from spine surgery, my girlfriend and I split on 15th may. I’ve been lifting dumbbells every single day, I admit due to long term disability now I can’t lift a lot because I’m missing two discs now. I’m doing 30 reps of 8 kg twice a day, is that enough just to tone up?

  • I’d say that assuming you’re within the 30th to 70th percentile in terms of genetics for muscle building, you’re between 20-40 years of age, you have healthy hormones (mainly testosterone), and you’re doing your training, nutrition, and recovery 80-90% optimally, than these are some realistic guidelines to follow

    Year 1: 1-2 lbs per month
    Year 2: 0.5-1 lb per month
    Year 3+: <0.5 lb per month

  • Stop judging people from their ripped photos. They all look nice because they workout right before the photo. They all look less sharp on different times of the day.

    Simply focus on becoming healthy and strong. Workout when you feel good, rest when you are not. Take photos right after a good workout and brag about it just like the rest of the world. You’ll see how many people will come and ask you “what’s the secret”. At that point you will see your past self.

  • Awesome video sean i was one of those worried about length of time to get ‘buff’ lol but thanks to u i dont care anymore im just gona wrk towards my goals with worrying on time

  • Scientific proof show that you’ll be able to maximize your muscles building process 2x-3x quicker; just by change your eating plan. Because the time you spend on the workout room is only 3% of all your time.

  • im 15 my height is around 5’9 im doing gym frm 4 months,although i have increased my strength but still my body is almost the same as earlier can u give me some tips to improve my body (sry for the english, my mother tongue is not english)plz answer

  • I think how long it takes to build muscle comes down to 3 variables:

    1. Genetics: If you’re doing everything right, most people may see 1-2 lbs of muscle per month. Some might only get 0.5 lbs, others might gain 4 lbs of muscle.

    2. How far you are from your maximum muscular potential: If the maximum amount of muscle you can pack on over years is 180 lbs, and you’re only carrying 120 lbs of muscle, you’re gonna build muscle really fast. But as you get closer to your 180 lbs maximum muscular potential, your gains will slow down.

    3. How optimized your nutrition, training, and recovery is: Are you eating the correct quantity and quality of foods? Are you using the correct number of weight, sets, and reps for each exercise and using progressive overload? Are you getting enough sleep every night? Etc.

    Those are the big 3.

  • When it comes to eating healthy, you must try not to fall victim to modern fad diet plans. Extreme diets are a risk for your health, especially ones that seriously restrict your every day 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 search Fenoboci Diet Plan on google as it isn’t just another fad diet where you starve yourself.

  • Absolutely correct. Time, time and…more time. Work out everyday and don’t get discouraged it’s a mind set. Work ethics trump genetics any day of the week.

  • speaking the truth, this is important for anyone entering fitness! I made crazy gains the first 6 months and got so frustrated after that because my gains SLOWED down so so much. but its worth it:)

  • My genetics are crazy.. i gain to fast, but its not healthy for me. Normally Iam thin but 6 month for me are like 2 years for other people, but i dont feel good. I swet and get dizzy after 6 month! I do it right but something is wrong.. my doctor dont know why i gain that fast and feel like i do. I gain fast, but i also loose weight very fast if i dont workout

  • This video as a load of bullshit. You’ve got to realize that your starting picture from when you were a wrestler was when you were decently ripped. Not everyone that watches your videos are at that point yet. Try making a video of how long it takes to get ripped if you don’t have a foundation developed. The first picture that you sent clearly showed that you had a good foundation. Not everybody has that

  • I wouldn’t necessarily say he’s juicing. He could just be one of the few who were blessed with god like genetics. I have a friend I introduced to the gym and before stepping in he already weighed 185ibs with a six pack and dense muscle. Super natural athlete this dude drinks all night eats snacks all through the day doesn’t sleep and still looks like he’s about the gains life. Nope. Just blessed. I imagine him actually being about the life sleeping 8 hrs eating his 5 meals lifting taking supplements how would he look? Probably better than this dude. And people would say he’s juicing

  • I started working out February of this year, and this video was exactly what I needed. I’m not a teen, but it’s so helpful to hear that I’m still in the beginning stages. I’ve been going consistently and made gradual changes in my diet, so hearing I just need to keep with it because it takes longer than I expected is a help.

  • Oh man thank God for you guys. Doing my lean bulk for almost 4 months but two weeks I couldn’t workout so not that long and I started at 159 and now weight 164. I honestly look so much bigger than before but I thought my progress was too slow. Hearing this information makes me feel at ease because its been a crazy 4 months of clean lean bulking with cheat meals here and there often but mostly clean. Still got another 6ish months and I can’t wait to see the results. At least I now know the proper speed it takes to put on size

  • Really bro, well I beg to differ. My friend uses nothing but Resistance Bands and he’s in great shape. He’s not huge, but he has a 16″ bicep and is very cut. That’s the body I want that’s why I use them. I think I’ll wait for Sean Nalewanyj to answer thank you. Like I said I’m not looking to be huge I just want a cut muscular body with a decent shape. I want to look athletic that’s all. A personal trainer like Sean is better suited to answer this question thank you.

  • Hey Omar, ��this is really sound advice, good stuff. Because of the sensible real world advice from the likes of You and Alan I’ve started lifting again at 49 years young. Making good gains and feeling stronger than before. keep up the good work,….
    prh UK…

  • i beeen lifting 2 years now. And first now i start see my triceps, and see my biceps grow, but the numbers on Bench, Dl, SDL, And all other Leg stuff., I see changes dammm but chest, flat like a truck hit a rat. Even my bench have gone like 25kg from start.

  • ok 10 Minutes is way to long to just say an actual time value. Did someone watch the whole thing and can just write in a 1-2 digit number and the word “years” how long it takes in his opinion?
    I came here to just hear that

  • I think this is one of THE most straight to the point videos I’ve seen of their topics without them doin their intro, or joking, or gigglin, or doin their bull shit��

  • Thanks for an honest answer. Too many of us get discouraged when we don’t see quick results like phonies promise. Knowing that it’s hard work and a lot of time from the start will keep me dedicated to my goals.
    I really appreciate you for being direct.

  • It would be a shame for you not to get rid of fat while other normal people are capable to slim down very easily by using Custokebon Secrets (do a search on google).

  • Here is a realistic goal. Training 6-7 days a week ( I train daily) you can expect to gain about 10-13 lbs a year. Depending on your genetics

  • if what you guys say is true how the hell did henry cavill get so freking big so fast.the guy went from looking fit to big as hell in 6 months  wtf

  • A long time without drugs. In fact it’s not just about muscle, it’s about bone and tendon strength. Luckily, I did some weight training in my youth, so my bone and tendon strength ain’t so bad, but compared to a guy who’s done this all his life, I’m an amateur.

  • haha he sais “go to the store and buy 12 pounds of lean ground beef and see how heavy that shit is” < it's as heavy as 12 pound:D

  • I got on the scale about 2 months ago and seen something I thought I never would see. The scale read 309 pounds. I’m 5 foot 10 32 year old male. I’ve always been big but I’ve stayed around 235 240 most of my adult life but recently I got lazy just being honest eating cheeseburgers and laying on the couch. Watching your videos have gave me inspiration and motivation to change and earn the body I want. I just wanted to say thank you for doing what you do yall help people like me keep up the work. I’m currently 276 and still going down

  • Scientific research reveal that you could optimize your muscles building process 2x-3x faster; just by adjust your nutrition plan. Because time you spend for the gym is just 3% of all your time.

  • This is glorious, I have been researching “is it possible to gain 5 pounds of muscle in a week” for a while now, and I think this has helped. You ever tried Lilyhen Strength Sabrmetrics (Have a quick look on google cant remember the place now )? Ive heard some unbelievable things about it and my work buddy got cool success with it.

  • Im starting to think that my alcoholism is really healthy for me. It relives stress and lets me rest really good during the night. Or give me another explanation. Ps: Im drunk now while writing this.

  • Even though i was so drunk that i almost couldnt stand up. (Sometimes driving drunk is easier then walking drunk). I recently found out that my family is direct decendets from Swedish vikings. Not Swedes but vikings. Maybe thats why. I can drink tonight but i still get up the next morning at 08.00 oclock ready for work and a new day. I have regular health tests. And my tests shows me 5 years younger than i am. And it has been like that for the last five years.

  • Im an 30 year old alcoholic. I drink every night. Mostly beer. I have about six to eight 5% 50cl beers per night. (Never daytime). My night time drinking has never affected my normal life. I have been weight lifting of an on for the last ten years. I bench press 450 pounds. A little bit over 200 kgs. And i weigh 195 pounds= 89kgs. I never used steroids or protein powder. Or creatine. Five guys attacked me last month after i sweared at them for taking my parking space. I knocked them all down.

  • This video is fantastic! It helps me recall of times when my wife used Fenoboci Diet Plan to get rid of 16 lbs and enjoy being healthy again! Most of us would like to lose fat, but we also require to remain nutritious, which is what Fenoboci Diet Plan gifted.

  • Thank you sir! as an older guy starting at the gym at an older age (48) its damn refreshing to hear that its actually going to take years. We and myself inclusive, set too high unrealistic targets, that most likely will hurt us and at my age, i don’t have the recovery of a kid in hes teens. So thanks for the input, much appreciated.

  • When it comes to eating healthy, you must never fall victim to modern fad diets. Extreme diets undoubtedly are a risk 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. You should look up Custokebon Secrets on google since it isn’t just another fad diet where you starve yourself.

  • This is my second year of properly lifting but im going to take it more seriously this year, so if I eat 3000 calories a day (of the right foods) and work out 5 days a week do you think I could put on a good amount of muscle for summer?

  • Ok I don’t workout with weights I workout with resistance bands. Do these same principles apply to a person using resistance bands to gain muscle? I know they say it takes longer to build muscle with resistance bands, but does it come down to genetics a well?

  • what do you define as natural? is using protein powder and testosterone boosting foods and Myostatin inhibiting supplements not natural?

  • I don’t wanna get muscular luke bodybuilders i find it disgusting but i wanna achieve something like big arms and chest and decent abs how could i achieve that

  • I started going to the gym 4 months ago and I visibly have more muscle now but Ive lost weight (2kgs)? So am I losing muscle or just losing fat?

  • I am 21 and skinny, 5’11” weigh 60Kgs. Is it possible for me to get a healthy build till I am age 28? If I really work hard. I want to be better

  • u really do have great potential and u do set an example for people bro. all your videos are very informative and u get straight to the point. just by hearing u out i can tell ur a really honest person. thanks for helping out the community man

  • 14 1/2 years a true natural lifter, i can testify that it does take ages. Even worse, you reach a point where you can’t even progress naturally anymore. Any bullshitters telling you otherwise if you follow his “miracle diet / supplements / exercise plans” just ignore him. (Proof is in the mr. olympia and bbulding athletes prior to i think 1966 when steroids entered the game)

  • Omar, you mention your SI issue here. I am going through some low back pain and have a DR appt this week. To help out a little bit could you describe a little of what you went through? From reading I think what I have Sciatica but I am not 100% sure. I am sure many people wouldn’t mind hearing you detail what you went through as many of us have encountered lower back issues. Please and thank you very much. I consider you an awesome resource.

  • Lol funny watching how hodgetwins looked n spoke just few years back…now u guys are fking panthers lol. Wish u the best ahead twins:D keep rockin

  • 5-6 years NOT NATURAL. You are motivating and you generally provide good tips (sometimes you are just a casual bro) BUT you set the bar way too high for natural lifters who don’t comprehend you are juicing, which leads to many getting demotivated just like the guy who came up to you.

  • When I made the decision that I was going to be strength training, a realization came to me that I have the rest of my life to do this so there’s no rush which has helped to keep good form and avoid injuries. No I’m not a huge guy but do what I’m able due to health concerns. This is a great video. I had to watch it twice.

  • Damn, you’re 16 stone of muscle. I’m 14 stone of a bit of muscle but mostly fat. I’m seriously TINY compared to you. That two stone of muscle is a HUGE difference, damn!

  • depends on what you mean with “much” but 4 months of novice-progression should be fairly recognizable. In strength sport you can easily double your base strength in that time. I went from 80kg to 100 kg in that time. Ofc i put on a moderate amount of fat aswell, which didnt really matter to me since i was and still am going for strongman but i sure wasnt a fat fuck i was quite buff nontheless.

    Ofc you are going to be disappointed if you think you can look like Ronny Coleman in a year but i am an advocate for setting ones goals too high rather than too low because then you are essentially training with pulled handbreak.

  • It’s genetics.. I started out 145lb at 15.. I’m now nearly 40 and still only 150lb even though I bench 160kg, deadlift / squat over 200kg and can do 100 consecutive muscle ups haha.

  • I’m six weeks in on a new program (decided to finally get my shit together from the Rona) and my biceps are about half an inch bigger, my abs are coming in, and my quads are now showing. I was lifting heavy last summer but gave up on it and lost that progress. It’s definitely a marathon. I expect to see some real results 3 months in.

  • Dude, I workout 5 hours a day in the gym an I still don’t have a rip in my arm an I’m on my 4th month if I flex u will see it but if I hold it down u cant see it

  • Benefits of Bodybuilding Naturally.

    You keep your hair
    Wear Designer clothes, jeans
    element of suprise ( coat on, bro do you even lift? Coat comes off, wow!! your massive!
    In shape year round if “top tier level”
    Eat whatever you like “top tier level”
    Live a normal life
    A journey that you will love and have passion for
    Sex drive is never affected
    Low maintainence (as you dont have to remember to pin your ass during the day)
    Extremely cheap ( in some cases a gym membership is all thats needed)

    There are countless other benefits

  • I’m doing a weights class in school and originally my bench max was 130. After a month I’m still only benching 130 for max. am I doing something wrong?

  • can you do a video on how to start managing gym time. how long each day or how to split each exercise day to focus on a body part. can you also talk about shoulder exercises

  • Hello there, have you thought about this diet plan called the Fenoboci Diet Plan? My work buddy says it helps people lost a lot of weight. Is that possible? I also noticed many great review relating to this diet plan. Thoughts?

  • depends on youre cant put muscle on no matter what. and the other like me gets big in 1 Year just by lifting easting and sleeping

  • I thank you for this. I have been hitting it harder and harder every day for the last 7 months. I’ve been building a base and trying, as you say, to eat healthy. I’ve found a couple good vids to follow on YouTube for exercises that work and philosophy, like yours, here. It helps me. I’m at the point now, where I’m a little sore and puffed at the end of my workout. I can see really slow progress. Arms, shoulders and abs, not where I want them, but better than they were. For me, it’s really about getting lost in the process. Finding the daily routines that work for me, and that are helping. I’m getting stronger, though I have to admit, I’d just like some more definition. I put the time in (though, I wasn’t being thoughtful about it) to get slovenly and chubby and now I’m having to put the work in (with careful thought and dedication) to getting it gone. I’ve still got a lot of work to do, but I don’t have an end date in mind, nor do I have a goal size or shape. I’m not going to stop, once I get where I’m headed. I like feeling good, tougher, more fit, more energy, better moods, and I think that I’ve worked past an injury, which was debilitating, especially when I was fat and slow.
    I really appreciate your perspective. Reinforced some things that I’ve suspected and it gave me that sense that I can keep getting at it and going hard in the home gym, first thing, make progress and just feel good at the accomplishment of the discipline and work, even if I’m still not seeing results, but for me, the mental results are key, right now. Thanks again!

  • People think my buddy is on drugs because he’s pretty big. They don’t take into consideration that he’s been lifting weights for over 25 years.

  • Hi, Sean! Here’s a three-part question about muscle-building, in relation to protein, that I didn’t know where to ask (‘Sorry!).

    1.How do I determine how much protein I need a day to build muscle? 

    2. How much do I need to just maintain muscle gained (bare minimum)?

    3. How much protein  would I need to reduce my intake of before muscle-loss began ( Most important one, for me! In case, I wanted to because I felt/looked bulky)?

  • To build a foundation, around 2 years. Thanks man that was the realistic goal I needed to hear. Imma keep at. I am 3 months in, use to the food and getting their with the work out routine. I was at 25 percent body fat, currently at 19 aiming in between 10 and 15 ( probably 15, but who knows).

  • Experts say 8-10 a yr is avg. If your not really fatty it will show easily. So 12lbs is great progress. Dont be discouraged, it pays dividends to be patience. Its only faster if you’re juicing or gifted.

  • Three stone of muscle? Stone? Why you Brits still using this out of any mathematical logic system? It is 21’st century. Metric system is way better!

  • Whahaha worst video ever! If you train 5x per week and you do this split:legs,chest,arms,abs,back you train each bodypart only once a week that is not optimal mate

  • Looking a bit green pal, might need to adjust your lighting set up so the light on the green screen doesn’t bounce back as much onto your face

  • i always knew that it would take a long time to build some muscle, but iam training for about 5months now and i dont see any good results ;(. so i think iam doing something wrong. i watched a lot of videos on youtube so i know how to do the exercises, so iam not sure what to change ;(
    i never skipped a training day and i dont eat any bad foods since the day i started training, so its not about motivation.
    iam rly starting to lose the fun.

  • Disliking this video because I can’t trust a guy who gives me advice when he himself is on steroids. Not even gonna bother watching

  • Sean Nalewanyj is responsible for my muscle gains. If I had never discovered Mr Nalewanyj and applied his guidance to my own training, I would still be a weedy weakling and likely would have given up on weight training a long time ago.

  • I started working out about three months ago. I’ve been scrawny my whole life. Really skinny. After the first 2 weeks i actually saw myself in the mirror after the shower, and could tell i had put on muscle. Unfortunately i didn’t take a before photo (wasn’t even sure if follow through). At three months, my arms are bigger than they’ve ever been, i have pecs, i have obliques. I mean, it’s insane. Most important, i love it. I’m a massage therapist, and have tendonitis in my elbows, so i wanted to very carefully strengthen my wrists and my triceps. Triceps were really hard. Really sensitive, and could only tolerate 5 lbs in a lying extension and the tendon in my elbow was not happy. Just did 6 reps of a 20lb yesterday. The joy i felt in that moment…. Anyways. Just excited i guess ��

  • You definitely know what you talking about but dam you talk fast bro, its hard to keep up at times, like a young elliot hulse. Ive been lifting for 10 years now and Im in this stage of slow gains. Came from 127 lbs to 185. bodyfat is becoming a problem the more weight I put on. I liked being lean and shredded at 127 but I also like pushing heavy the weights that I do now smh.

  • I was 69 kilos  in  1 month and 16 days I was 73 I was working out hard AF and eating a lot of healthy food with a lot of  protein like chicken breast boiled eggs, and I didn’t even drink those protein shakes just natural healthy food

  • I read a lot of good reviews on the net about how exactly Custokebon Secrets can assist you lost a lot of weight. Has anybody tested out this popular lose weight methods?

  • Thanks for pulling through and watching. Don’t forget to click the Like button to support ya boy. Safe.

  • This fake natty shit is out of hand. Was talking to my friend about bodybuilding and he tried to argue that you can be at bodybuilder size natty���� these fake nattys are making people think you can get like this without gear. Us who have been practicing fitness know better, but they are putting a lot of bs In noobies heads. The traps are a dead giveaway

  • It’s a marathon and not a sprint; to many of us want the quick fix. However there are the few of us willing to put in the years of dedication to the plan and following the plan through. Time and patients that is what we need more of.

  • What you said in regards to this being different on a person to person basis is true. For example, I hear guys stating all the time that they are able to hit the same body part twice a week, whereas in my case, if I try to do Chest on Monday for example, and then try to do it again on Thursday or Friday, the soreness is gone, but my muscles are stiff and I can’t lift as much as I did on Monday. This tells me that I need more recovery time than those guys who are able to do the same body part twice the same week.

  • Hey I recently quit my gym membership cause I can’t make payments. And I’ve been doing workouts at home using a dumbbell and pushups and stuff everyday. Can I still build muscle like that or do I need to hit the gym

  • Juice heads that need to take testosterone definitely are fucking themselves up inside. The roids are meant for the ones with true strength that have no problem building muscle because they’re tolerance to them is much higher

  • It would be a shame for you not to get rid of body fat while other normal people are able to shed extra pounds quickly with Fenoboci Diet Plan (google search it).

  • I go to the gym 6 times a week and I’ve been building 2 pounds of muscles each month! I don’t know how since I’m natural but it’s been great so far. Maybe it’s cause I started eating a lot cleaner? I eat a lot of natural protein now

  • Stones? Lol. Guys, start to be normal, learn kilograms. What is a stone? Do you live in a cave to refer everything to stones?? Ridiculus.

  • Hi there, have you considered Custokebon Secrets yet? Simply do a google search. On there you will discover an awesome tips about how exactly you can lost tons of fat. Why not give it a chance? maybe it can work for you too.

  • Most people don’t grow because they don’t actually work a muscle, it’s tricky. You can stand there and do barbell curls and not actually be doing them properly if the elbow upwards isn’t dead straight and static, or even then like I did yesterday with quite strict form. Didn’t get any pump until afterwards with light weight, just focusing on eccentric ROM and holding it mid rep. Concentric phase of a rep doesn’t do much but also requires a little bit of explosive energy to start the rep, don’t be fooled by that. If you’ve not the energy left to start a rep, cheat/skip the concentric part and focus on fighting gravity, that’s when you get the most micro tears as the myofibrillar and it’s filaments are stretched and weighted under constant tension (a rubber bands most likely to get tears or snap once stretched, not whilst being stretched). Also eat a lot too with rest and as a natural you’ll grow quick.

  • It’s still astonish me just how a lot of people have no idea about Custokebon Secrets (search on google) although lots of people lost a ton of weight using it. Thanks to my personal pal who told me about it. I have lost a ton of weight.

  • Has anyone used the Custokebon Secrets to lost tons of weight? Simply just do a search engine search. On there you’ll find a great tips about how you can lost crazy amounts of weight. Why don’t you give it a shot? maybe it’ll work for you too.

  • How do you have no stretch marks on shoulders?? I have started lifting since last year and i already have got stretch marks on both the shoulders

  • I was training for 3 months the only place that got noticibly bigger were biceps my forearms are still thin af and still no visible abs when I started I weight arround 156 pounds

  • I weighed 9 stone for as long as I can remember and after about 5 months of twice a day weekend rest days and I’m now age 15 11.4 stone and I’m stuck at that weight again

  • Who gives a shit if on gear or not. Loads of blokes on gear in the gyms i train at and they are bigger more rip and blokes smaller. So what.

  • for those who worked out for 4 months you will not see any changes but I tell you what, you keep this up for 4 years and you will look like a stud compared to your former self. never give up gym bros. “we are all going to make it.” zyzz

  • Hey man, I’m very skinny but started going to the gym two and a half months ago. Six days a week, an hour per workout. How long will it take to get significant results? I drink protein shake in the morning and after workout, and I try to follow a workout plan quite closely since I have started which works each muscle group twice a week. Am I doing it correctly?

  • Thank you so much Simon. I have just stumbled upon this video at the right time as only been training since March after beating depression that I suffered with for over 3 years. I used the lockdown to my advantage and decided to get fit again but like you mentioned in your video I looked at results and felt deflated at times and worried that I was starting to plateau too. My main goal at first was to get rid of my gut which I have successfully done now and now eating healthy again and training 5 days a week but also want to put on muscle mass too. Just subscribed to your channel. Thank you for keeping it real. ����

  • I am a 5’2 female. I do gymnastics so I fairly muscular and I would like to get a bigger butt and a smaller waist. What equipment do I use if I work out atleast 5 times a week?

  • Hello, I’m an a 18 year boy who’s 5’7-8 tall and 75 kg. I’ve got a tone of belly fat and spaghetti looking arms.
    I also don’t know how to use the gym equipment properly.What do you suggest me to do?

  • Great video mate! Short bit sweet. You have packed more noob info in here than others do in vids that are 6 times as long… or more.

  • You know why you hurt your back from lifting all that stupid ass heavy fucking wait! Bodybuilding is to make your body look good if that’s what you’re going for lower the way and concentrate on the muscle as you are lifting it! Want to get stronger, heavyweight low reps. Last time I checked though everybody wants to have a better looking body so they should go with bodybuilding, and the last time I checked The judges at a bodybuilding competition doesn’t ask you to squat 585 fucking pounds or bench shit. I don’t know why anybody would want to lift weights just to be stronger it makes no sense at all. If you’re doing it for your benefit to protect yourself against somebody a gun will stop the strongest man any day. Basically what I’m saying is you should just body build fuck all that heavy shit because it’s going to do nothing but hurt you in the long run.

  • I do 4 times in a week my biceps and triceps and everytime i can lift the same amount of weight and my muscles arent stiff or anything and i lift my max what is 16kg (dumbells) is that normal?

  • That last bit was pure gold. YouTube’s full of “build size fast!” Sometimes a person just needs a taste of reality. And to be honest, it’s nice to know that it’s not easy and quick…if it was, everyone would be ripped. Keeps a person motivated.

  • This makes sense. I’ve been working out about 3 years I’ve seen big improvement. Still got a bit to go to meet my goals. Though my waist size is down over 4 inches and I’m 30 pounds lighter and far stronger.

  • These guys know their stuff. Good thing I found this video, but what if you’re not trying to look like Arnold Schwarzenegger or be shredded at 5% body fat or whatever? I guess what I’m trying to ask is how long will it take to just look lean? I suspect at least three months.

  • Ugh geez im a woman, this just gives me no hope. I work my ass to death in the weight room man. But Im hoping at least by this time next year I will see SOMETHING. Cus damn this is hard ass work.

  • Stop with the special exercises and all the bullshit treatment on the subject,to build muscle you need first of all good muscle genes,stressing the muscle,and good food,if you have these 3 you can literally lift 5 pound dumbells and eventually make muscle

  • Keep the “same look” for years and present it with pride. Because all those junkies cannot claim to be healthy. They cannot sustain it without their drugs. And keep in mind that drugs not only boost your metabolism, they increase your testosterone and regeneration. They can make you ignore pain train through it and allow you to train more frequently. In addition, these junkies take growth hormones.

    Every bodybuilder on drugs is a pathetic excuse for a living being to me. They show off achievements they didn’t earn and they aren’t worth. They don’t have character.

  • Anybody tested out the Custokebon Secrets (just google it)? I’ve heard numerous amazing things about this popular lose weight methods.

  • This guy is actually natty you are all silly his insta photos are obviously Photoshop because in videos his arms look like 17 inch compared to 19 in photos

  • Finaly someone who talks the truth fking scammers everywhere “get ripped in one month” all these kids in the comments stfu your jalouse.

  • The whole message of that video could have been summed up in one sentence: natural bobybuilders achieve less muscle gain than those on steroids.

  • Thanks buddy. I learned a lot from this video I always am sitting month goals I want to be down to this weight in a month or I want to look like this in one month and I never reach those goals and I’m always depressed I think I need to realize that as a natural it is going to take a lot of time and learn to enjoy the process.

  • So I’m quite new to bodybuilding, I feel like my physique is starting to look more like a powerlifters. What are the differences in exercise between powerlifting and bodybuilding?

  • Hey man thank you so much for being honest about natty gains. It’s time for a revolution for truth in his world. I’m sick of these steroid heads selling products and workout routine that’s complete shit and lies. I can’t wait to see these steroid freaks coming down with cancer and getting the karma back. Keep up the great job man! Great channel

  • Well i don´t know but measured I put on a little over 2lbs of muscles within 4weeks of intense full body work out…and it shows and that´s my motiviation. I know this because others have pointed it out to me….I´m aware you won´t be huge over night or within few months, depends what the goal of the person is they want to reach as well…

  • In one year, of really good training, you will put on 80% of your gains, simon is talking shit, its because he started training as a kid

  • Whats more disturbing to me is that men are now in the same sad state that women have been in for decades, with the pursuit for that unattainable physique (naturally). Won’t be long before men getting implants in the chest and legs and whatever becomes common place.

  • I do say that everyone is different. I used to work out but I stopped after going through depression. But anyways, I started working out again 2 months ago and I’ve noticed that my strength has increased because I stretch my muscles before and after my work out and consume at least 230 grams of protein a day. I’m a 300+ pound guy by the way.

  • Makes sense to me.
    I started going to the gym about a year ago.
    I started taking nutrition into the eqation about 6 months ago.
    And about now im starting to see first results, but i’m painfully aware, that i’ll stall have quite a ways to go.

  • if you boys need to get ripped quicker without spending a single extra minute in the gym, then you really want to look closely this online video COOK46.COM… in spite of being happier than I ever dreamed I could be, I’m also soberer. The fear that something may happen to you rests like a shadow on my heart

  • Mike O’Hearn is supposed to be a lifelong natural bodybuilder. And, hey, who are we to disbelieve Titan?? After all he once said “I’m a natural bodybuilder and always have been”. He is a shining example that WE CAN ALL FOLLOW.

  • Sometimes when I really wanna do a killer hypertrophy/power bodybuilding workout I start off with some bunny hops, then some planks, then I jump into an ice bath, hit a couple century sets of seated calf raises, and finally finish with some SHOOOPP AAAHHSSSS!!!! Gotta confuse the readers, right babe?

  • your honest opinion guys.If i do 3 exercise but i do 10 sets (5heavy,5hypothrophy) is this okay? i really wanna do this for myself but today i was working out with my mate he was going super hard but…he was doing shitty form but he has more gains than me….what do u guys think? im a little envyious because l feel like ive looked the same and lifted more or less the same weights.

  • There are too many people who think they know what works and what doesn’t. There are too many simplistic solutions to complex problems, too much bro science and “if it works for me, then it must work for you”.


    A straight to the point answer to this common question…

    How Long Does It Take To Build Muscle?

  • My genetics are complete poop. I started working out harder in the last few months but gained no muscle mass. I’m stuck at only 153 pounds at 5’11”.

  • I have gained 2 pounds in a week of intense training and quality eating, supplemented by a gainer. my problem is that i’m fuckin retarded and couldn’t keep up with that discipline so now i lost about 6 pounds of weight….

  • Hey mate this is my first watch for you have twitter or somewhere I can send a couple of body pics to so you can tell me how long realistically I would see change with a healthy diet and lifting

  • Hey man, I have a question for you. So in the beginning of the video you say for people new to lifting. I lifted religiously in highschool, and was a tri-sport athlete. But after highschool, for about 2 years I’ve let myself go. So I should have the muscular frame underneath, any idea of how long it should take with a change in diet and gym once a day?

  • Everybody expects immediate gratification. Weightlifting is a process of years. You don’t get to be a craftsman or expert in any field without time in.

  • Fuck 5-6years ain’t bad. That shit was some of the best info I have come across on the intertube ever. The info on upper/lower body was also informative.

  • Simon loved you from watching what culture, and man what an awesome video, some of the best advice and insights ever, thankyou so much from a 41 year old getting back into it.

  • Hey Andro, I’m Ryan and I’m 17. I’ve been watching you for 9 months now. I follow your workout plans and all, but I just can’t find being consistent with it. How can I motivate myself?

  • Hello Omar, I follow your channel for some time now and I really enjoy your videos I must say. Very informative. You share what u study, learn and share them without charging any money so =) always thumbs up. I totally agree with you on this video and I got a question for you. How good can someone look with only using supplements but not steroids. I’d like to know how does supplements like creatine or bcaa or whatever you call it can change the human body. The reason I ask is I’m trying to understand if a person uses steroids or uses only supplements or dunno very natural.

  • Really enjoyed this post, I have been plodding away for almost 30 years, 1st and foremost I enjoy what I do and although have no specific goal I have ever worked towards I have been sub 10% for 25 years and although get frustrated with progress and described its the life of a natural.