SETTING REALISTIC MUSCLE GAIN GOALS
Ok, so it appears I crushed some folks dreams with my testosterone booster post earlier this week. You can still get those gainz, it will just take longer than expected. You must set realistic goals. And let me be 100% clear and direct, those athletes or actors that put on 25-40lbs of muscle in a matter of months or even a year are not natural. Yeah, I said it. And it may be steroids or SARMS or peptides, but that is absolutely not natural so do not think you will be looking like that anytime soon. You may look like that, just will take much longer and a lot more discipline.
HOW MUSCH MUSCLE CAN I GAIN IN A MONTH NATURALLY?
Under OPTIMAL conditions, you can expect to gain around 1-2 pounds of muscle per month – though we’ve found that for most Rebels, closer to one pound is the reality. It's virtually impossible for somebody who's been training regularly to gain 30-40 pounds of muscle in a couple of months or even a year. The only person with the ability to potentially gain 18-20 pounds of muscle in a year is a gym newbie—someone who's never lifted weights or trained before and does literally everything perfectly (ie. nutrition, sleeping, working out, recovery) and has the genetics for it as well, so that is extremely, very, very extremely, rare.
And why are they the only candidates to be able to possibly achieve these increases in muscle? Their genetic muscular potential hasn't been activated yet. In other words, they haven't even approached their greatest gains. Someone with training experience, on the other hand, has hit or neared their potential, making lean muscle, fat-free gains much harder and much slower to be achieved.
Here’s a chart with more exact breakdowns by Alan Arogon. With over 20 years of success, Alan is known as one of the most influential figures in the fitness industry’s movement towards evidence-based information.
HOW DO I ADD MUSCLE?
It’s a combination of nutrition, exercise, and rest. In general, you will most likely need to increase your calories, especially protein. You will need an exercise program that challenges you and focuses on strength. And you will need to sleep 7-9 hours per night. For more details, please contact me with questions or look at joining my 1-on-1 coaching program here.