Average muscle gain in lbs a week?

[CLewis]

I hear guys say all the time "I want to put on 10 lbs". How do you know how much you want to put on?

Anyway - my main question: I know it depends (everything depends!) but if you're serious about lifting, doing compounds and lifting full body twice a week, how much muscle on average are you going to be putting on? A pound a week? Less?

I'm just looking for a ballpark measure here.

[JadeDragon]

i don't do fullbody workouts ever so i don't know. when im bulking i can put on anywhere from 1-3lbs a week depending on supplementation

[nbk]

idk about full bodies in particular, but in general EATING HARD and lifting heavy. mostly freeweight compounds.

1-4

you cant keep up 4 pounds a week but 1 week you could do it. the key is to force calories down. and eat some more after.

[zdcisme123]

1-2... four pounds in a week is not healthy.

[doobiebro]

You'd be lucky to put on one pound of MUSCLE a week,
^^^^fact^^^^

[nads786]

1-2 pounds of muscle per month is possible IMO, everything else is gonna be fat, again depends on genetics as well how fast u gain muscle/fat

unless ur new to lifting

[d5ursing]

A lot of it comes down to genetics...everyone won't be the same. Personally I ate right, trained hard 5 days a week, and supplemented with a few different (but basic) things and I put on about 4 pounds of muscle in a month. Now... I don't gain 4 pounds EVERY month of pure muscle and I was surprised to have moved up so much, but it is impossible. I'd say in a typical month when I'm clean bulking 5-6 pounds is average and probably 3 of that is fat. SO when it comes down to it, one pound of muscle in a week is pinnacle in my opinion. On the average however, I'd expect less. Probably more around 1/2 pound of week... it will be more or less depending on how you eat, the amount you rest, how hard you lift, and the supplements you use. Hope that helps -- Dave

[humpty_dumpty]

if you have never bulked befor you can easily gain 4lbs in your first week of bulking and hardly any fat, like me, i have gained 28lbs (2 stones) in about 3 and 1/2 months and can still just see my abs.

[JadeDragon]

You'd be lucky to put on one pound of MUSCLE a week,
^^^^fact^^^^

lmfao! your a hater who's been cursed with i'masmallshyt syndrome. putting on one pound of muscle per week is not that hard and remember i said "supplemenation"

[Tyrbolift]

Come on guys, do the math. There's 52 weeks in a year. 1 pound a week is 52 pounds in a year of only solid muscle? lol Great! I'll go for that. In two years I'll go from around 200 to over 300 of only muscle. HAHA!

[JadeDragon]

Come on guys, do the math. There's 52 weeks in a year. 1 pound a week is 52 pounds in a year of only solid muscle? lol Great! I'll go for that. In two years I'll go from around 200 to over 300 of only muscle. HAHA!

it is more than possible bud. me and my training partner have accomplished that when we bulk. unfortunately it's hard to tell exactly how much is solid muscle, water, fat etc. people can gain 20lbs in 4months which is more than a pound a week but not all lean. obviously you wouldnt be able to keep at that pace for years and years

[Tyrbolift]

it is more than possible bud. me and my training partner have accomplished that when we bulk. unfortunately it's hard to tell exactly how much is solid muscle, water, fat etc. people can gain 20lbs in 4months which is more than a pound a week but not all lean. obviously you wouldnt be able to keep at that pace for years and years

I've seen older teenagers and young adults add 30 pounds of mostly lean mass during the course of a summer (3 months). I'm just saying that if you want to average out how many pounds/week could normally expected over the long term in lean mass, 1 pound/week is a pretty good number, and is reaching the upper limits.

[Dirk D.]

Come on guys, do the math. There's 52 weeks in a year. 1 pound a week is 52 pounds in a year of only solid muscle? lol Great! I'll go for that. In two years I'll go from around 200 to over 300 of only muscle. HAHA!

These math posts always make me laugh.

"Come on guys, in 4 years I'd be 350 lbs ripped!!!"


It is very possible to add 1-2 lbs of lean mass per week on a well designed bulk. Two lbs is probably the upper limit of that, while 3-4 lbs could be gained on the first week perhaps, depending on the circumstances.

What people forget when they make a "math post" is that this pace can't be kept up indefinately. Most bulking plans are about 8-12 weeks long before some sort of lower calorie phase and alternate training program is incorporated. There are good reasons for this. Down periods are not just for fun.

Dirk

[zdcisme123]

Im 15 so i guess my noob gains are just gettin me there but im gaining 5-7 pounds per month for the past 3 months.

[Uncle Junior]

I hear guys say all the time "I want to put on 10 lbs". How do you know how much you want to put on?

Anyway - my main question: I know it depends (everything depends!) but if you're serious about lifting, doing compounds and lifting full body twice a week, how much muscle on average are you going to be putting on? A pound a week? Less?

I'm just looking for a ballpark measure here.

You will not gain 1lb per week lean muscle.

[ckrumm24]

I hear guys say all the time "I want to put on 10 lbs". How do you know how much you want to put on?

Anyway - my main question: I know it depends (everything depends!) but if you're serious about lifting, doing compounds and lifting full body twice a week, how much muscle on average are you going to be putting on? A pound a week? Less?

I'm just looking for a ballpark measure here.

HE ASKED HOW MUCH MUSCLE! Yes you could gain 52 pounds in a year.. **** you could gain more than that. This is not all muscle lets not pretend like it is. We got people on here saying they gain 4lbs a muscle a week. lol!


quote by dirk d.
""It is very possible to add 1-2 lbs of lean mass per week on a well designed bulk. Two lbs is probably the upper limit of that, while 3-4 lbs could be gained on the first week perhaps, depending on the circumstances.

What people forget when they make a "math post" is that this pace can't be kept up indefinately. Most bulking plans are about 8-12 weeks long before some sort of lower calorie phase and alternate training program is incorporated. There are good reasons for this. Down periods are not just for fun.""

So are your telling me if you had some decent genetics and a "well designed bulk" for a whole year that you could gain 100lbs OF MUSCLE a year? (even 52lbs of pure muscle is not realistic for the AVERAGE or even above average person but possible) If you are telling me 100lbs a muscle a year is possible then I am telling you that you are fulll of sh*t. Please explain.

quote by jade dragon
"people can gain 20lbs in 4months which is more than a pound a week but not all lean."

thats also not all muscle.


Now if you were like 6 foot and 140 lbs and ate like a bird and then started lifting and eating serious..for your first year(or whatever) youd probably gain more muscle then the avg person.


agree?

[Dirk D.]

These math posts always make me laugh.

"Come on guys, in 4 years I'd be 350 lbs ripped!!!"


It is very possible to add 1-2 lbs of lean mass per week on a well designed bulk. Two lbs is probably the upper limit of that, while 3-4 lbs could be gained on the first week perhaps, depending on the circumstances.

What people forget when they make a "math post" is that this pace can't be kept up indefinately. Most bulking plans are about 8-12 weeks long before some sort of lower calorie phase and alternate training program is incorporated. There are good reasons for this. Down periods are not just for fun.

Dirk

So are your telling me if you had some decent genetics and a "well designed bulk" for a whole year that you could gain 100lbs OF MUSCLE a year? (even 52lbs of pure muscle is not realistic for the AVERAGE or even above average person but possible) If you are telling me 100lbs a muscle a year is possible then I am telling you that you are fulll of sh*t. Please explain.

What people forget when they make a "math post" is that this pace can't be kept up indefinately. Most bulking plans are about 8-12 weeks long before some sort of lower calorie phase and alternate training program is incorporated. There are good reasons for this. Down periods are not just for fun.

Dirk

[ckrumm24]

That doesnt really explain anything your just assuming that we are going to bulk for 8-12 weeks, there are people that "bulk" the whole year. so if they did this your saying theyd gain 100lbs of muscle?

Alll you say is...

"Most bulking plans are about 8-12 weeks long before some sort of lower calorie phase and alternate training program is incorporated. There are good reasons for this. Down periods are not just for fun."

Nowhere in here does rebuke the fact that you disagree that you could gain 100lbs if a year. You say the limiting factor is that people stop bulking but not all just do 8-12 weeks. So what I was asking is if someone "bulked for " the whole year they would gain that 100lbs of muscle? no they wouldnt and I'm pretty sure you know this but its just that you were saying we wouldnt gain the muscle for the wrong reasons(Its not just because its 8-12 weeks).If that makes sense.

Maybe elaborate on the "There are good reasons for this. Down periods are not just for fun."

[Dirk D.]

I'm not sure what you're having trouble with here ckrum. It's not all that complicated.

Going on high calories and relatively high volume, which a hypertrophy phase usually entails, can't be kept up for much longer than 8-12 weeks at time before a down period is needed. A productive bulk stops being productive after 8-12 weeks or so, certainly well before a whole 52 weeks go by.

What a trainee could do is have a bulk "year," which would consist of a relatively high percentage of hypertrophy phases, with several strength and lower cal phases mixed in strategically as periodic "breaks" from the rigors of hypertrophy training and eating. Even in this "best case scenario," 100 lbs would obviously be ridiculous.

Down time simply lets accumulated fatigue leave and some deconditioning to occur, making you more susceptable to future training assults. It basically counters accomodation. Lower cal periods slow and reset your metabolism, making you more likely to gain lean mass when ramping again, and keeping fat gains down. That's the basics of it anyway.

Put it this way, bulking on high cals and higher volume for a whole year, without any breaks, is not a good idea. It will stop being optimally productive at around the 12 week mark if some kind of down time is not inserted. Once conditions are ripe again, that 12 week plan can be repeated. Moreover, it is obvious that as one gets larger, gains will slow down.

Dirk

[Liquidtensi0n]

You will not gain 1lb per week lean muscle.

Thanks for the worthless comment. You definitely CAN get 1lb of lean mass in a week... hell it's not particularly hard. I've gained over 4lbs in a week at times and I've done 3 a week on a regular basis and you can bet you ass at least 1lb of that has been lean.