The Fastest Way to Build Muscle Naturally (Without Steroids)A big change from where I had started, of course, but that means that in the 5 maximum muscle growth without steroids 6 years in between these pictures, I had gained just 10 to 15 pounds of muscle. Was I eating the wrong foods? Was I doing the wrong exercises? Myscle, this mkscle where I decided to get serious about educating myself on the science of muscle building and fat loss, and I quickly discovered that I was making a lot of mistakes. A best test cycle for beginners shared by Mike Matthews muscleforlifefitness on Jul 7, at
How Much Muscle Can You Build Naturally? (With a Calculator) | Muscle For Life
A big change from where I had started, of course, but that means that in the 5 to 6 years in between these pictures, I had gained just 10 to 15 pounds of muscle. Was I eating the wrong foods? Was I doing the wrong exercises? Well, this is where I decided to get serious about educating myself on the science of muscle building and fat loss, and I quickly discovered that I was making a lot of mistakes.
A post shared by Mike Matthews muscleforlifefitness on Jul 7, at A post shared by Mike Matthews muscleforlifefitness on Jul 20, at 7: How much will I ultimately be able to gain, though? How big will I be able to get without having to turn to steroids? Would you rather listen to this article? Click the play button below!
Want to listen to more stuff like this? Check out my podcast! There are just too many physiological variables, which is why even genetic testing provides little more than a guesstimate. Research shows that people with larger bones do tend to be more muscular than people with smaller frames. Furthermore, they also tend to have higher testosterone levels and gain muscle faster when they start lifting weights.
Well, two of the best indicators of your overall bone structure are the circumferences of your wrists and ankles. This is why, height being equal, people who have wider wrists and ankles tend to be naturally more muscular and have a higher potential for muscle growth than those with more slender bones. He parsed thousands of data points from surveys, clinical studies, and case studies, and found that the single best indicator of muscle-building potential was the thickness of the wrists and ankles.
A post shared by Mike Matthews muscleforlifefitness on Apr 9, at 8: If you can fit three fingers, your muscle bellies are below average length. Testosterone is the primary hormonal driver of muscle growth. Its muscle-building effects are so strong that research shows that artificially increasing your testosterone levels can put muscle on your frame without any exercise whatsoever.
Thus, it would seem a reasonable assumption that our testosterone levels would influence how much muscle we can ultimately gain. This most definitely raises the ceiling for muscle gain. On the whole, your bone and muscle structures are much better predictors of how much muscle you can build naturally.
This equation is based on the data Butt collected on ankle and wrist measurements of drug-free bodybuilders ranging from to Chances are that looks like gobbledygook to you, which is why I made a nifty calculator that does all the math for you. There are three others that you should know about as well, and they were developed by Lyle McDonald , Alan Aragon , and Martin Berkhan. Altogether, Lyle, Alan, and Martin have worked with hundreds of elite bodybuilders and athletes and are, I think, some of the smartest guys in the evidence-based fitness space.
Lyle McDonald is a health and fitness researcher and writer, and his formula is based on his extensive reading of the literature and experience helping thousands of people improve their body composition.
Someone starting in the gym at 40 will probably gain less muscle over time than someone starting at 20, and someone starting underweight can probably gain muscle a bit faster at first than someone starting at a normal weight. As you can see, Lyle says that guys can gain up to 40 to 50 lbs of muscle in their first 4 to 5 years of proper training , and, unfortunately, that muscle gain is fairly negligible from there on out.
And for women, he says that these numbers should be halved because they start with less muscle and more body fat. Looking above, he could now expect to gain 0.
Thus, his year-three potential gains are 5 to 10 lbs, and from there on out, his potential gains diminish more or less to a vanishing point. Martin Berkhan is a writer and fitness consultant, and he has become especially known for using intermittent fasting to help highly trained people get stage-ready lean. Finally, multiply this number by 2. The good news, though, is this: If you want to reach your natural potential for muscle growth, you need an effective diet and training plan.
They assume that if slightly overeating is better for gaining muscle , then going gorging themselves silly or drinking a gallon of milk a day is much better. This is the point of diminishing returns, where increasing your caloric intake further contributes less and less to muscle building and more and more to fat gain.
And gaining too much fat does more than hurt your ego. It also makes it harder to build muscle by negatively impacting your insulin sensitivity and lowering your testosterone levels. This approach is a win-win because it allows you to maximize muscle growth and minimize fat gain.
Those with above-average genetics can gain slightly more muscle than fat, and those with below-average genetics may gain slightly more fat than muscle, but most people are in the middle. Want to know how many calories you should eat? Check out this article.
Research shows that eating about 1 gram of protein per pound of body weight per day is ideal for muscle gain. This is why several studies have shown that high-carb diets are superior for gaining muscle and strength than low-carb ones.
Want to know more about how much protein and carbs you should eat? If you want to maximize muscle gain and minimize fat gain, you need to regulate your calories and macros just as carefully when bulking as when cutting. Eating too many high-sugar, highly processed, non-nutritious foods causes other problems, too. Many people also find it hard to break away from an uninhibited, gluttonous style of eating when it comes time to finally get rid of unwanted body fat, making it even more difficult to reach their desired body fat percentage.
Want to know more about how to cheat without ruining your diet? If you do, though, the right workout program will make a huge difference in how quickly you can gain weight and muscle.
And the best types of workout programs for natural weightlifters are those that focus on heavy compound exercises like the squat , deadlift , bench press , and military press.
Sure, you can gain muscle and strength in many different ways, but decades of scientific and anecdotal evidence have conclusively proven that this is the most effective approach.
The reason heavy compound weightlifting is so powerful is simple: This is the primary driver of muscle growth , and while there are several ways to do this, the most effective one is just getting stronger. Want to know more about how to build a workout program that really works? The truth is most supplements for building muscle and losing fat are worthless.
That said, if you know how to drive muscle growth with proper dieting and exercise, certain supplements can accelerate the process. Unfortunately, most contain low-quality protein powders and large amounts of simple sugars and unnecessary junk. So, if you want to build muscle and lose fat as quickly as possible and improve the nutritional quality of your diet, then you want to try ATLAS today. Whey isolate protein powder, on the other hand, is the purest whey protein you can buy.
Another benefit of whey isolate is it contains no lactose, which means better digestibility and fewer upset stomachs. It contains no GMOs, hormones, antibiotics, artificial food dyes, fillers, or other unnecessary junk, and it tastes delicious and mixes great.
Do you wish your pre-workout supplement gave you sustained energy and more focus and motivation to train? Do you wish it gave you noticeably better workouts and helped you hit PRs? It increases energy, improves mood, sharpens mental focus, increases strength and endurance, and reduces fatigue…without unwanted side effects or the dreaded post-workout crash. Lastly, it contains no proprietary blends and each serving delivers nearly 20 grams of active ingredients scientifically proven to improve performance.
So, if you want to feel focused, tireless, and powerful in your workouts…and if you want to say goodbye to the pre-workout jitters, upset stomachs, and crashes for good… then you want to try PULSE today. Thanks mostly to skeletal and muscular factors, some people can build far more muscle than most, and some far less. Most of us are in the middle. If you want a "paint-by-numbers," step-by-step blueprint for building a muscular, lean, strong body No long hours in the gym, no starving yourself, and no grueling cardio that turns your stomach.
If you want to know how much muscle you can build without steroids, and how fast, then you want to read this article. Key Takeaways Most men can naturally gain about 40 to 50 pounds of muscle in their lifetimes, and most women can naturally gain about 20 to 25 pounds.
Research shows that you can use the circumference of your wrists and ankles to fairly accurately predict how much muscle you can gain naturally. It takes at least 4 to 5 years of proper dieting and training to even approach your potential for whole-body muscularity. Here's a little sneak peek of what you'll learn inside These BS lies are pushed by all the big magazines and even by many trainers.
An all-in-one training system that delivers MAXIMUM results for your efforts…spending no more than 3 to 6 hours in the gym every week…doing workouts that energize you, not wipe you out.
And a whole lot more! My book will show you how. Want more awesome stuff like this? Enter your email address to get the weekly newsletter. How much and what types of cardio you should do. Confused About Muscle Confusion Workouts? Here Are the Straight Facts. Check out my Bestselling Books! Enter your email address below to receive our monthly fun-filled newsletter. Sign in to Muscle For Life. Check your email to get instant access to your free course.