I want to set high goals but also realistic. I have no idea really how long it would take to put on 10, 20, 30lbs of muscle. If I am sticking to a good diet and using the Max-OT workout, what should I expect to gain in 3 months?
You can see my current stats below. ~thanks!
As you can see I have along way to go!
Biceps-Triceps: 11 inches
Forearms: 10 inches
Calves: 14 inches
Thighs: 21 inches
Waist: 32 inches
Abs: 31 inches
Chest: 34 inches
05-28-2006, 08:06 AM #1
How long does it take to build muscle?
05-28-2006, 08:31 AM #2
This is highly variable upon genotype, experience (namely fitness level), diet, and the Will to achieve. In that sense, I know none of this about you. Stop worrying about how much you're going to put on and worry about putting up the barbell every workout with more weight.
This question begs for my obligatory newbie post.
Go read about training theory; the works must include the words: frequency, volume, load, and periodization. Additionally, citations are very valuable towards indicating whether or not the text is valid and reputable. And no, muscle magazines are not scholarly sources.
Scour the Internet (preferably libraries) for articles and books by folks such as Mark Rippetoe, Lon Kilgore, Glenn Pendlay, Dave Tate, Louie Simmons, Vladimir Zatsiorsky, Mel C. Siff, Tudor Bompa, and any names they may mention. Remember to mine bibliographies for further information.
On this forum, Keethnab, VikingMan, RipStone, Andrew.Cook, Ironaddict, all_pro, Madcow2 are people whose words you should pay close attention to. This is not a comprehensive list, but generally speaking, if posters are articulate and reasonably precise in communicating what they would intend to then they are usually intelligent and are probably data mines, so follow their posts (with the exception being HIT gurus because I just don’t like them). Be courteous and keep PMs to a minimum as I'm willing to bet my make believe farm that 99.8% of the time, your question has already been answered. Make the effort to search in an unobtrusive manner. You’ll learn more as you go along anyhow.
Once you have gone through enough information to have an idea of how the training theory model works (and can use the above mentioned terms properly), then it is the time to ask questions, because at this point you know enough so that in your questions we all may learn something in trying to answer it. Not that I made it, but I should hope that this forum was intended to be reciprocal.
If a beginner lifter, please specifically seek out the text: “Starting Strength” by Mark Rippetoe. Even for the advanced lifter there is a wealth of important information to be obtained from within. It can be purchased at www.startingstrength.com or www.amazon.com
As the saying by some guy I don’t know goes: “Give a man a fish and feed him for a day. Teach a man to fish and feed him for a lifetime.”
Now go learn and become a better human."Glory, as anyone knows, is bitter stuff."
-- Yukio Mishima
"[T]here is no inner man, man is in the world, and only in the world does he know himself."
-- Maurice Merleau-Ponty
05-28-2006, 09:01 AM #3
going by your post and measurments you sound like a beginner.....if that is the case then i would highly NOT recommend max-ot.....stick to a basic beginners routine for 2-3 months......
this means lifting 3 days a week m-w-f.....do about 3-4 exersises per workout.....and workout for 45-60 mins per session using mostly dumbells where u can.......
gains are totally reliant on your diet......gains are only as good as your diet.....if you eat well, and eat ENOUGH then 30 pounds is realistic in your first year of lifting......after that progress will slow down
05-28-2006, 10:56 AM #4
05-28-2006, 12:02 PM #5
05-28-2006, 12:06 PM #6
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05-28-2006, 04:20 PM #7
05-28-2006, 04:31 PM #8
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05-28-2006, 07:47 PM #12
05-28-2006, 08:11 PM #13
05-28-2006, 08:21 PM #14
Thanks for the responses!
Now I have another question... How much does muscle weigh? I will use this guy for reference. If he were the same height as me, 5'9", how much would he weigh? Before anyone says anything, I don't expect to look like this guy anytime soon. This would be my ultimate goal years down the road.
05-29-2006, 02:07 AM #15
05-29-2006, 07:42 AM #16
05-29-2006, 07:44 AM #17
07-11-2013, 07:13 PM #18
Muscle takes a long time to build. For the first year it will be very slow... aim for 1lb a month of muscle mass gain, ignore other people telling you all this weight increase they have had. The second year and onwards will be even slower... putting on muscle is so so slow.
The question really is, are you willing to put in the effort regardless of how many lb per month people tell you? If so, it no longer matters, just enjoy lifting and enjoy the journey.
02-22-2014, 11:40 PM #19