Muscle gain….how much can one expect?
Hello, I’m 16 years old……I just started going to the gym about 1 month ago. The gym will only be available to me for about 10 monthes…..then i move back to hawaii. Do you think its possible for me to go from a 135 one rep max (benchpress) to a 220 one rep max in 10 monthes? And go from weighing 155 to weighing 185 by next june? Sources on the internet suggest it’s not possible to gain more then 10 lbs of pure muscle in one year?! I dont believe it! Comments please. Thanks.
September 21, 2008 at 7:55 am
When you first start and if you fortunate enough to get good info and follow it to a science your biggest gains come from your first year of lifting. Now not all the weight you will gain will be pure muscle and yes you can gain more than 10 pounds of pure muscle in a year, not everyone can but yes it can be done. I personally went from weighing 157 this past feb and topped out at 198 in late July before I started cutting and only added 2.5% bodyfat. But its all about nutrition, get the efficiency of your workouts. Dont go in there for more than 2 hours without atleast resting for an hour to take in a big clean meal and then an extra 45 minutes to let it digest. If you want more info hit me up with a PM or text me free of charge at 207-513-6464 again text dont call
September 23, 2008 at 5:55 pm
SpeedyMoney makes good sense. But there’s also one more thing….your age. Much also depends on your growth spurt rate…..bone and muscle. It’s from here up to about 21 that your body profile will likely be defined. How much of your nutrition will be devoted to bone growth vs. muscle growth will yet to be determined. As for the bench pressing, don’t go for the one rep max….use the theoretical formulae instead (using 10 to 12 reps)….it’s safer. Take it slow…and rest those muscles for a day inbetween max presses. Good luck!!
September 24, 2008 at 3:38 am
Thanks guys I really appreciate the help. I truly believe that its possible for me to gain 10 lbs of muscle…im gonna make sure it happens. Especially that im only 16…so my body is naturally growing, and now along with a high card/protein/fat diet I think it will come a long way. As for my workouts…i always give myself rest, and no…i dont go for one rep max….i just use the 10×4 or 5×5 and then plug it into the calculator. But i really hope to be able to push 200 lbs 10 times by the end of this year. That would be tight. Thanks speedymoney, if i have questions ill surley text you bro. Take care guys,