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  1. #1
    Registered User zabardast's Avatar
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    Realistically, how long would it take to pack on ten pounds of muscle?

    But the catch is that I don't want to dirty bulk. Worked too hard getting lean to get all smooth. I know it will take longer but realistically, how long would it take to pack on 10 lbs of muscle clean? And what's the best way to do it? Do I just eat more chicken breast or what?
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  2. #2
    Rep IT OUT SON!!! mpenix's Avatar
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    Originally Posted by zabardast View Post
    But the catch is that I don't want to dirty bulk. Worked too hard getting lean to get all smooth. I know it will take longer but realistically, how long would it take to pack on 10 lbs of muscle clean? And what's the best way to do it? Do I just eat more chicken breast or what?

    Typically on a really clean bulk you'll gain about 2lbs per week with minimal fat so say about 1.25lbs per week of muscle or less. So about 8 weeks.

    Chicken is a good choice to eat more of but if you want to bulk clean you'll eat more chicken on your off days and eat something with more carbs than protein on your days on.
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  3. #3
    flex Magazine June 2008 spirit3530's Avatar
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    In your case, 227 days and 4 hours 6 minutes 13 seconds
    Cha Cha Cha
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  4. #4
    Registered User zabardast's Avatar
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    Originally Posted by mpenix View Post
    Typically on a really clean bulk you'll gain about 2lbs per week with minimal fat so say about 1.25lbs per week of muscle or less. So about 8 weeks.

    Chicken is a good choice to eat more of but if you want to bulk clean you'll eat more chicken on your off days and eat something with more carbs than protein on your days on.
    And you'd obviously lay off the cardio, right?
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  5. #5
    Registered User mavstud3's Avatar
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    10 LBS of pure muscle? LMAO!!

    if you gain even 5 lbs of pure muscle on a lean body people will ask you what you take because 5lbs of muscle is a pretty large gain...good job shooting high but thats pretty tough to do...you will have to gain minimal fat but not too much.
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  6. #6
    Rep IT OUT SON!!! mpenix's Avatar
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    Originally Posted by zabardast View Post
    And you'd obviously lay off the cardio, right?
    Cardio is good for one thing... well 2... cardiovascular health and burning extra calories. If you're 100% dedicated, know you're bodies needs, and IF you calculate everything correctly... you won't need cardio because you'll be using your carbs for energy at the gym, the extra cals/protein you eat will keep you from losing muscle.

    Work hard, diet faithfully and you'll get there slowly. 8 weeks was a guesstimate... it might take much longer. The road to a clean bulk is a VERY VERY slow road.
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  7. #7
    Keeping it simple 817boy's Avatar
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    i heard a person can only gain 10-15 lbs of muscle in a year, but thats only if they train hardcore and keep their diet in check. one of my friends gained 20lbs in a year, but i could tell he gained a lil bit of fat.
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  8. #8
    Rep IT OUT SON!!! mpenix's Avatar
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    Originally Posted by 817boy View Post
    i heard a person can only gain 10-15 lbs of muscle in a year, but thats only if they train hardcore and keep their diet in check. one of my friends gained 20lbs in a year, but i could tell he gained a lil bit of fat.
    You can gain as much as your body lets you. It's a very individual thing based on how long you've been training, how consistent you are, and how disciplined you are to stick to a diet.
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  9. #9
    Registered User ThiZzNation925's Avatar
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    Originally Posted by mavstud3 View Post
    10 LBS of pure muscle? LMAO!!

    if you gain even 5 lbs of pure muscle on a lean body people will ask you what you take because 5lbs of muscle is a pretty large gain...good job shooting high but thats pretty tough to do...you will have to gain minimal fat but not too much.
    Agreed. .66-.75 lbs of muscle per week is more appropriate; .75 being an absolute perfect lifting regime and diet.
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  10. #10
    Registered User RT_Cockburn's Avatar
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    Just to put things into perspective on muscle gain. Go buy 10 pounds of steak at the store and realize how much lean muscle that is tacked onto your frame. Good thing to aim high with your goals...just don't be disappointed if you only gain a "measly" amount of weight in a short amount of time...and then there's always Cell-tech ;-)
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  11. #11
    Registered User shaneee's Avatar
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    Originally Posted by mpenix View Post
    Typically on a really clean bulk you'll gain about 2lbs per week with minimal fat so say about 1.25lbs per week of muscle or less. So about 8 weeks.

    Chicken is a good choice to eat more of but if you want to bulk clean you'll eat more chicken on your off days and eat something with more carbs than protein on your days on.
    nah bro
    it's more like with the perfect diet and training regimen(no drugs) the most you can gain is 1 lb of muscle a week. for alot of people it's even all the way down to .5 lbs of muscle a week because everything isn't perfect so..10-20 weeks could be even more
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  12. #12
    Rep IT OUT SON!!! mpenix's Avatar
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    Originally Posted by shaneee View Post
    nah bro
    it's more like with the perfect diet and training regimen(no drugs) the most you can gain is 1 lb of muscle a week. for alot of people it's even all the way down to .5 lbs of muscle a week because everything isn't perfect so..10-20 weeks could be even more
    Most people at the beginning (noob) stages can gain a bit faster is all i meant. If you go from a completely lazy life to lifting 3x a day with a surplus in calories you'd be surprised how fast you can wake up your body. It definately startst to taper off after that at an exponential rate.
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  13. #13
    Registered User shaneee's Avatar
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    Originally Posted by mpenix View Post
    Most people at the beginning (noob) stages can gain a bit faster is all i meant. If you go from a completely lazy life to lifting 3x a day with a surplus in calories you'd be surprised how fast you can wake up your body. It definately startst to taper off after that at an exponential rate.
    Well i was assuming he had been lifting for at least a number of months. If still nooby gains then yeah of course
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  14. #14
    Registered User samseed101's Avatar
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    Originally Posted by mpenix View Post
    Typically on a really clean bulk you'll gain about 2lbs per week with minimal fat so say about 1.25lbs per week of muscle or less. So about 8 weeks.

    Chicken is a good choice to eat more of but if you want to bulk clean you'll eat more chicken on your off days and eat something with more carbs than protein on your days on.
    I think your numbers are slightly off. Typically, in ideal conditions (without PH, AAS, etc) you can gain about 1/2 pound of muscle mass per week. That comes out to about 2 pounds per month. SO in ideal conditions, someone can expect to put on 10 pounds of muscle naturally in about 5 months. Of course, conditions are hardly ever "ideal."
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  15. #15
    Rep IT OUT SON!!! mpenix's Avatar
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    Originally Posted by shaneee View Post
    Well i was assuming he had been lifting for at least a number of months. If still nooby gains then yeah of course
    I assumed the opposite because of the question he was asking. Eh... tomay-to... tomah-to. haha.
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  16. #16
    Internet Pirate Opies's Avatar
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    lmfao this thread is ridiculous!

    If you are a teen, chances are you are going to gain 5-10lb of weight per year anyway simply because you are growing. You also have extremely high testosterone and can gain some good muscle. For the average person who has been training for a moderate amount of time however, a realistic goal would be to gain 5-10lb of muscle per year, of course gains decreasing as you build more mass. 10lb in 8 weeks without steroids is the most laughable thing I've ever heard

    OP in your case, you clearly have very little muscle to begin with, so you can likely make some nice noob gains in the first few months, but after that, expect the gains to come very slow (1lb muscle per month is very lofty, 0.5lb per month is a realistic goal)

    The best way to gain muscle is of course to eat above maintenance calories, and lift some heavy ass weight
    Last edited by Opies; 08-17-2009 at 09:27 PM.
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  17. #17
    GOMAD jgrube's Avatar
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    wtf man. just dirty bulk. it makes things so much easier.
    Squat - 180 lb - 3x5

    Deadlift - 225 lb - 5 reps

    Bench - 127.5 lb 3x5

    Overhead Press - 95 lb - 3x5

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  18. #18
    Internet Pirate Opies's Avatar
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    Originally Posted by jgrube View Post
    wtf man. just dirty bulk. it makes things so much easier.
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  19. #19
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    Lmao!!!
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  20. #20
    Registered User nombie's Avatar
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    Ideally you can gain approx 1LB of weight a week of which 0.4-0.66 of that will be muscle. Doen't mean that it will take 20 weeks to gain 10Lb of muscle as you may have a few weeks where you make little or no progress etc. Its not all smooth sailing, oh il be gaining 1 Lb a week! Remember as you grow you need to up your cals.
    "Everyone wants to be a bodybuilding, but no one wants to eat this whole chicken................ But i do"

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  21. #21
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    Originally Posted by mpenix View Post
    Typically on a really clean bulk you'll gain about 2lbs per week with minimal fat so say about 1.25lbs per week of muscle or less. So about 8 weeks.

    Chicken is a good choice to eat more of but if you want to bulk clean you'll eat more chicken on your off days and eat something with more carbs than protein on your days on.
    this is not typical by any stretch. Although it might be for somebody as skinny as the OP if he does everything right.
    To guys starting out - please understand: when you can deadlift 450lb for 10 reps your back, hamstrings & traps will reflect THAT not which program you used to get there. When you can curl 150 for 10, your biceps will reflect THAT, not which program, rep range or method you used to get there. There is no voodoo independent of poundage progression, just faster and slower ways of getting to your next pit stop.
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  22. #22
    String Theory nano.ix's Avatar
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    So whats the meaning of 'dirty bulk' here?
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  23. #23
    ( _)>⌐■-■ (⌐■_■) lee__d's Avatar
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    Originally Posted by mpenix View Post
    Typically on a really clean bulk you'll gain about 2lbs per week with minimal fat so say about 1.25lbs per week of muscle or less. So about 8 weeks.

    Chicken is a good choice to eat more of but if you want to bulk clean you'll eat more chicken on your off days and eat something with more carbs than protein on your days on.
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    Not now chief... TonySturch's Avatar
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    You might be able to gain 10 to 15 lbs your first year, but after that, expect the gains to slow dramatically.
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