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This question is from John Hardy of Pasadena California. John writes:
QUESTION: Lee — I’m 21 years old and starting out on a weight training program. I was wondering if you could tell me how many pounds of muscle I can expect to gain in one year?
ANSWER: John thank you for your question. Gaining muscle depends on many factors, for example, your genetic makeup, your nutrition program, and your exercise program to name a few.
Let’s look at the genetic component first. Just like certain physical characteristics such as the color of your hair and your adult height are genetic, to, an extent, the amount of muscle tissue you can gain is also genetically determined.
But regardless of what your genetic background looks like, anyone can improve with intense weight training and proper nutrition. If you’re just starting out and you’re in good health, you can expect to gain 4 to 6 pounds of muscle per year. That may not sound like much, but imagine a plate with 4 to 6 pounds of steaks piled on it, then imagine how that meat would look packed on your chest, back, legs and arms.
Results will vary from person to person, and I’ve seen some young men gain as much as 20 or 25 pounds of muscle in one year. But that’s more unusual. You never know until you try.
Now let’s talk about the nutrition and the training. If your nutrition and training aren’t correct, then no matter how good your genetic makeup is you won’t gain an ounce of muscle. A good bodybuilding nutrition program will consist of 5 to 6 meals per day, rich in protein, complex carbohydrates, and essential fats.
Your nutrition program has to provide all of the building blocks and energy for your muscles to grow, so you’re going to need extra calories.
Your training program will need to include intense exercise with barbells and dumbbells, to stimulate muscle growth. Muscles won’t grow without intense stimulation followed by adequate calories, nutrients and rest.
Check out my videos on nutrition and training for programs and tips you can use to build muscle. I hope that you found this helpful.
I’m Lee Labrada your lean body coach. Stay lean and stay strong.
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