I have a question for you today, "How much muscle do you think you can really build?" I am about to give you the "muscle geek" answer because you have been lied to by the supplement mafia, bodybuilding magazines and fitness industry to what is actually possible...
Post your comments on my blog and let me know what you think? Can you build 5 lbs of muscle a month? 10 lbs a month? 20 lbs a month?
--> http://tinyurl.com/cyd2lj
Why am I asking you this question? Well I just got into this debate with this guy from my gym on "How much muscle can you really build?" He didn't believe that I gained 41 pounds of lean muscle in six months and accused me of taking drugs. In his words, "Whatever dude... there is no way you gained 41 pounds of muscle in six months unless you're taking something..."
On my blog you can watch my video response but I wanted to cover this issue first with you because the number one question I receive via email is "How do I build muscle?" and I think you would agree that we should know
"how much" is realistic to build before I start sharing actual workout videos with you.
I trust you agree. Reliable bodybuilding and nutrition information isn't that easy to find. Too often, eager for the quick gain, the inexperienced bodybuilder gets caught in the traps of exaggerated claims from the magazines and supplement companies and I hope that over the next few days you'll begin to trust me and see that I have your best interests in mind.
Next time this subject comes up with your friends, you will
be able to help them set a realistic goal.
Click Here To Learn How Much Muscle YOU Can Really Build
--> http://tinyurl.com/cyd2lj <-- CLICK HERE
I trust that lesson cleared up that subject once and for all. If for some reason, you can't watch the video, I teach the lesson below:
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How Much Muscle Can YOU Really Build?
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Most gym rats expect to build LOTS of muscle really fast.
This is a myth. You can NOT build muscle really FAST. The majority of readers, customers and clients I work with have completely unrealistic expectations when it comes to building muscle.
I can't put an exact number on how much you can gain but most people believe that they can build 20 pounds of muscle in three months...
...it's amazing how many frustrated customers I get emailing me after their first month of training complaining that they only gained 5 or 10 pounds. I'm thinking to myself, "That's fantastic, what are you complaining about?!"
There is no doubt you can gain 20 pounds of WEIGHT in 3 months or even one month, but we are not talking about *weight* - we are talking about *DRY MUSCLE*
Pure muscle tissue. Not water weight. Not glycogen weight.
Pure muscle weight!
There is not a chance in heaven that you will gain 5 or even 10 pounds of dry muscle in one month or even 3 months - not even close. I hate to be the messenger of this bad news but unless you are using growth enhancing drugs...
... it's IMPOSSIBLE.
Many of you might be upset or discouraged about the TRUTH of how much you can actually build but this knowledge will help you to eat and train with a more realistic perspective.
So how much muscle can your body actually manufacture?
Under the BEST possible circumstances (training, diet, supplementation, recovery) the average male body can create between *0.25 and 0.50* pounds of dry muscle tissue per week.
That's the natural amount that your body chemistry will allow. So your looking at 1-2 pounds of dry muscle each month. Not much?
Well consider what your body will look like in 12 months from now with an extra 12-24 pounds of muscle?!?!
Starting to see the importance of consistency?
The Skinny Vinny Transformation Story:
Let me put my "Skinny Vinny" transformation into perspective. From the first year of high school to the last day of University I lived as a long distance runner. I ran from 50-80 miles a week, was never exposed to heavy weight training and was undernourished eating low quality calories.
Now watch the extreme I went to. I went from running 50-80 miles a week to running 0 miles a week. I went from never doing weights to high weight training three times a week. I went from eating around 2,000 low quality calories to a 4,000 calorie, high quality, mass plan.
Going from a scrawny long distance runner to hard core bodybuilder is pretty extreme and going to produce some extreme results which is exactly what I experienced. I trust that puts any skepticism in a new light. Also, I did not gain 41 pounds of DRY MUSCLE in six months.
The 41 pounds also factored in the increased muscle which was accompanied by increased glycogen and water storage in the muscles. More muscle equals more glycogen.
Most people can maintain up to 40 grams of glycogen per 100g of muscle tissue. So if you're gaining ten pounds of new muscle you'll consequently increase glycogen storage by around four pounds.
So if you gain ten pounds of muscle, your scale gain will actually be closer to fourteen pounds (if you didn't gain any fat).
And rarely often will someone not gain any fat if you are gaining more than 3 pounds per month.
So, when you set your goals, clarify in your mind if "20 pounds of muscle" is your *weight gain* goal or your *dry muscle* goal.
And then put realistic time frames on these goals based on the info I just shared.
If you simply focus on keeping your body fat between 10-13% fat while gaining around 5 pounds per month then it is safe to say you are gaining 1-2 pounds of dry muscle a month with 1-2 pounds of glycogen and water hopefully no more then a pound of fat.
Train hard and expect success,
Vince DelMonte,
Author, No Nonsense Muscle Building
Author, Your Six Pack Quest -> http://www.YourSixPackQuest.com
Contributor, Men's Fitness Magazine
Advisory Team, Maximum Fitness Magazine
Honors Kinesiology Degree
DelMonte Fitness Services
587 Upper Horning Rd
Hamilton
Ontario L9C 7P8
Canada
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