How much
muscle you build in a year - and how fast - depends on a variety of genetic
factors including body size, hormones and muscle mass, personal trainer and
fitness writer Mike Matthews told Insider.
Building
muscle as quickly as possible, proper training and nutrition are key. You need
to prioritize weight loss training with a continuous load, and eat a
high-calorie residue.
According to
fitness researcher Lyle McDonald, women in their first year of proper training
can expect to build an average of 1 lb of muscle per month, and men can expect
2 lbs. Muscle growth slows down as you lift weights.
Different
bodies respond to training in a different way. If you have extra testosterone,
which is a major driver of muscle growth hormone, you will be able to gain it
faster.
Similarly,
if you have some "second type" muscle fibers - also known as fast
muscle fibers - you will be able to have more strength and flexibility and find
it easier to build muscle.
If you build
muscle naturally (i.e., with the exception of performance-enhancing drugs), the
average man can expect to gain 35-45 pounds during his lifetime, and for women
the weight is 20-25 pounds, says Matthews.
A good
indication of how much muscle a person can build on the wrist or ankle - if two
people are the same height, a person with large wrists and ankles is more
likely to build muscle easily, Matthews, citing a study by Drs. Casey Butt.
(which was only for men).
A good
analogy, according to David Epstein, author of "The Sports Gene,"
bookcases - a large bookcase may weigh a little more, but it has the capacity
to carry more books as well.
We all have
the ability to build the same amount of muscle in terms of body size, but the
rate at which we get there may vary.
Your muscle
growth rate will slow down in your fitness journey
An average
man who regularly exercises could take 5-7 years to gain 45 pounds [45 kg],
says Matthews. Most of the benefits will come from the beginning.
The rate of
muscle growth decreases dramatically over time, and when you start, you lose
the muscle you can gain, says Matthews.
He
emphasizes that this table is for people who are trained to resist opposition
properly and consistently, while eating well (not just exercise).
What really
happens when you think you can’t gain body muscle
Some people
believe they can "gain hard," who can gain muscle even if they do not
try, but Matthews said this is a myth.
You may make
less progress than others, but everyone can build muscle.
People who
think they will not gain weight often do not eat the way they think, and burn
more calories than they see, Matthews said: “Usually these are the most active
people out of the gym and less powerful than that. dietary status, as well as
having smaller frames. "
Finally,
Matthews believes that only people should be concerned about how their genes
can affect their athletic performance and muscle building for trained athletes.