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  1. #1
    DMAA-infused Gorilla HOTD's Avatar
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    Lightbulb 5 years to reach your genetic potential for muscle gains

    So it's been said that the average guy of average height of average genetics can expect to put on ~40 pounds of muscle (lean body mass) as a genetic/hormonal limit within 5 years of proper training and diet. Proper training entails going hard at the gym 3+ times per week incorporating compound and isolation movements (consistently over 5 years, no taking a week off cuz your pussy ass is tired. And you gotta go hard at the gym, to the point where you're sore as fuark the next day). Proper diet intake increasing as individual becomes bigger (0.5 to 1g of protein per lb of lean body weight, sufficient carbs to restore glycogen stores, healthy fats, enough calories so that you're not losing mass).

    1st year = 20-25 lbs (n00bie gains, especially during the first 1/2 year).
    2nd year = 10 lbs
    3rd year = 5 lbs
    4th year = 2-5 lbs
    5th year = 1-3 lbs

    Multiple studies reflect the above rate of gains.

    As you can see, MOST of your natural gains comes during the first 2 - 3 years (with the first year being very noticeable, people who know you will be surprised to see your physique if they haven't see you in a while).




    For massive gains after 5 years, it usually takes steroids and other drugs.












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  2. #2
    Registered User XinXom's Avatar
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    links to studies? 25 pound for the first year seems pretty damn optimistic.
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    Registered User arod204's Avatar
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    Never gonna reach my genetic limit because life isnt enjoyable when it's so rigid. Will stay on noob gains and maintain a lean athletic build for life crew checking in.

    Wish I was short sighted and ballsy enough to go full juice mode for a few years crew also checking in.
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    DMAA-infused Gorilla HOTD's Avatar
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    Originally Posted by XinXom View Post
    links to studies? 25 pound for the first year seems pretty damn optimistic.

    google "Lye McDonald's model".

    nope, I remember myself gaining 15lbs of lean body mass in the first 6 months I started lifting. When you FIRST start lifting, simply the amount of water that your body decides to start retaining in your muscles (especially if you start taking creatine) accounts for ~8 lbs... forget about protein synthesis lol.
    New account. OG brah, Zyzz was my homie.

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    DMAA-infused Gorilla HOTD's Avatar
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    Originally Posted by arod204 View Post
    Never gonna reach my genetic limit because life isnt enjoyable when it's so rigid. Will stay on noob gains and maintain a lean athletic build for life crew checking in.

    Wish I was short sighted and ballsy enough to go full juice mode for a few years crew also checking in.

    shouldn't go on the juice if you're not willing to hit the gym and diet hardcore naturally. There's many studies that suggest that the side-effects of PED's are worse if you don't hit the gym hard (the logic being that when you hit the gym hard, your body actually uses the drugs rather than letting them simmer in your body and grow that golfball sized cancer in your an00s).
    New account. OG brah, Zyzz was my homie.

    Powerlifting > Olympic Lifting > Strongman > Bodybuilding.

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  6. #6
    6'0" 200 nothingshocking's Avatar
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    I've been back into lifting for 6 years now.

    This is as good as I'm going to get?

    Son I am disappoint
    This machine is obsolete
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  7. #7
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    What do if you are 6'1 210 lbs and skinny fat?
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    DMAA-infused Gorilla HOTD's Avatar
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    Originally Posted by eod8989 View Post
    What do if you are 6'1 210 lbs and skinny fat?
    stop being skinny and stop being fat.
    New account. OG brah, Zyzz was my homie.

    Powerlifting > Olympic Lifting > Strongman > Bodybuilding.

    Deadlift > Squat > Bench > Overhead Press > Curls for the Girls.

    $$$ Engineer bruh $$$

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  9. #9
    Registered User meanstringbean's Avatar
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    Nobody is gaining 25 pounds of lean muscle their first year naturally lmao
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  10. #10
    Powerlifting in disguise induced_drag's Avatar
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    This matches not only my own experience, but what I have witnessed in the last 20+ years since I started training.
    RAW lifts
    635 Dead http://www.youtube.com/watch?v=mATRBZ0gwdg
    585x7 Dead reps http://www.youtube.com/watch?v=6yf2ZkdNNNQ
    420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
    535 Squat https://www.youtube.com/watch?v=kdgVaiTi4-8&feature=youtu.be
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  11. #11
    Failed Abortion ssilv's Avatar
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    Natural Gains

    lol
    6'1" | 240lbs
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  12. #12
    Registered User andres93's Avatar
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    Or you can drink some orange juice and get that + more gains in a year
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    Pretty much true
    6'2"

    OMAD results: 2/15/19-235, 10/13/19-190

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  14. #14
    Powerlifting in disguise induced_drag's Avatar
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    Seen many blow up by jumping on bikes long before they really know how to train and eat to grow and sustain a physique.

    The truth is, if you have a good response to training, natural gains in your first few years rival non-nattie. I gained almost 50 lbs in 2 1/2 years. I am lucky in that I have a good training response.

    Guys who rely on external stuff for their physiques dont go far. Funny how I see younger dude blow up and they have giant delts/traps, but zero thickness and dissapear from the side.

    Too many young dudes think that jumping on is the only way. You are MUCH better off paying your dues and then, if you want go further. Just an opinion.....

    But nattie gains in the first few years are unreal. I am 47 and still have enormous zipper like stretch marks in my armpits and back and my thighs from how fast you can blow up. (if you have the potential to make progress). If not....well than even drugs wont give you a great physique. Seens tons of dudes run all kinds of stuff and still look like sh!t. Whatever they do gain.....they lose in only a few months being off.
    RAW lifts
    635 Dead http://www.youtube.com/watch?v=mATRBZ0gwdg
    585x7 Dead reps http://www.youtube.com/watch?v=6yf2ZkdNNNQ
    420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
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  15. #15
    Banned MyAssHurtsLol's Avatar
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    The world record for 1st year gains is 17lb, you don't know chit OP. Can tell you're one of those phaggots that read studies but doesn't actually lift.
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    Powerlifting in disguise induced_drag's Avatar
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    Originally Posted by MyAssHurtsLol View Post
    The world record for 1st year gains is 17lb, you don't know chit OP. Can tell you're one of those phaggots that read studies but doesn't actually lift.

    That is so stupid. I gained WAY more than that my first year....and have enormous stretch marks to prove it still 30 years later.
    RAW lifts
    635 Dead http://www.youtube.com/watch?v=mATRBZ0gwdg
    585x7 Dead reps http://www.youtube.com/watch?v=6yf2ZkdNNNQ
    420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
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    Originally Posted by induced_drag View Post
    That is so stupid. I gained WAY more than that my first year....and have enormous stretch marks to prove it still 30 years later.
    No you didn't, you gained some fat aswell. I am talking pure muscle.
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  18. #18
    The Misc Mascot blissful88's Avatar
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    Originally Posted by induced_drag View Post
    This matches not only my own experience, but what I have witnessed in the last 20+ years since I started training.
    Originally Posted by ssilv View Post
    Natural Gains

    lol
    The most natty of all boomers have arrived
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  19. #19
    Powerlifting in disguise induced_drag's Avatar
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    Originally Posted by MyAssHurtsLol View Post
    No you didn't, you gained some fat aswell. I am talking pure muscle.

    Yea...fat gains I guess. 50lbs different in the pics. Less than 3 years.






    Originally Posted by blissful88 View Post
    The most natty of all boomers have arrived
    No longer nattie btw. But was for the majority of my traning. I am and have always been straight up about things.
    RAW lifts
    635 Dead http://www.youtube.com/watch?v=mATRBZ0gwdg
    585x7 Dead reps http://www.youtube.com/watch?v=6yf2ZkdNNNQ
    420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
    535 Squat https://www.youtube.com/watch?v=kdgVaiTi4-8&feature=youtu.be
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    Originally Posted by induced_drag View Post
    Yea...fat gains I guess. 50lbs different in the pics. Less than 3 years./img]




    No longer nattie btw. But was for the majority of my traning. I am and have always been straight up about things.
    I put 50lbs on in 3 years top but I'm not delusional thinking it was all muscle lmao. I went from 150lbs to 200lbs still having visible abs and I started lifting after I stopped growing.

    I'm telling you undeniably you didn't gain 20+lbs in your 1st year of all muscle. Some of you don't realize how significant 10lbs is
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    Powerlifting in disguise induced_drag's Avatar
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    Originally Posted by MyAssHurtsLol View Post
    I put 50lbs on in 3 years top but I'm not delusional thinking it was all muscle lmao. I went from 150lbs to 200lbs still having visible abs and I started lifting after I stopped growing.

    I'm telling you undeniably you didn't gain 20+lbs in your 1st year of all muscle. Some of you don't realize how significant 10lbs is
    Dude...no offense but what you are saying is silly. Look at the pics. You saying I am carrying more fat after?

    FWIW, I gained amost 20lbs coming back to the gym much later in life. (yes nattie) It was muscle memory and I had previously had the mass before, but to say you cant gain 20+lbs lbm in a year is inaccurate. It may be impossible for YOU...and that is a more accurate statement. I also realize I was blessed with a good training response and my results are not typical. But I have met others that make me look like a twink and blow away my results by comparison.


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    635 Dead http://www.youtube.com/watch?v=mATRBZ0gwdg
    585x7 Dead reps http://www.youtube.com/watch?v=6yf2ZkdNNNQ
    420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
    535 Squat https://www.youtube.com/watch?v=kdgVaiTi4-8&feature=youtu.be
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    I can't tell because it's a side angle, different lighting etc. And obviously you're gonna gain faster if it's muscle memory, no chit. You don't step foot in the gym day 1 at 180lbs 13% bodyfat. And then in 12 months step out at 210lbs at the exact same bodyfat. I assume since you said you gained WAY more than 17lbs of muscle in 1st year the number is around 25-30. That would not happen. And yes I do know what I'm talking about, people can have a different genetic response and it can vary but you're misinformed completely on what's achievable
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    Powerlifting in disguise induced_drag's Avatar
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    Originally Posted by MyAssHurtsLol View Post
    I can't tell because it's a side angle, different lighting etc. And obviously you're gonna gain faster if it's muscle memory, no chit. You don't step foot in the gym day 1 at 180lbs 13% bodyfat. And then in 12 months step out at 210lbs at the exact same bodyfat. I assume since you said you gained WAY more than 17lbs of muscle in 1st year the number is around 25-30. That would not happen. And yes I do know what I'm talking about, people can have a different genetic response and it can vary but you're misinformed


    No, my first example was me at 18 and me at 21. Less than 140 in first pic. 190+ in latter.

    I dont have a lot of pics from back then, but I think I gained close to 30 lbs my first year. I ripped 1/2 zipper stretch marks all over. It is not hard to get an idea of composition from pics. I am not shredded by any means, but not carrying much in lower or upper. There was no water manipulation in that pic. My girlfriend just took the pics of me at the gym one night.

    Anyway....we agree to disagree that it is IMPOSSIBLE to gain over 20 lbs LBM in a year. I lived it. I again know it is not the norm. I have no clue I would respond to training as I did. First day in the gym I could not even bench 135. I have always responded well to training and I am grateful for that.

    But like I said, I know people who have way better genetics than I do.

    No worries man.....you can say it is impossible, but I almost have to laugh at how scrawny I was at 18. Tying to say I am carrying more fat in the latter pic is kinda funny.
    RAW lifts
    635 Dead http://www.youtube.com/watch?v=mATRBZ0gwdg
    585x7 Dead reps http://www.youtube.com/watch?v=6yf2ZkdNNNQ
    420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
    535 Squat https://www.youtube.com/watch?v=kdgVaiTi4-8&feature=youtu.be
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    Originally Posted by induced_drag View Post
    No, my first example was me at 18 and me at 21. Less than 140 in first pic. 190+ in latter.

    I dont have a lot of pics from back then, but I think I gained close to 30 lbs my first year. I ripped 1/2 zipper stretch marks all over. It is not hard to get an idea of composition from pics. I am not shredded by any means, but not carrying much in lower or upper. There was no water manipulation in that pic. My girlfriend just took the pics of me at the gym one night.

    Anyway....we agree to disagree that it is IMPOSSIBLE to gain over 20 lbs LBM in a year. I lived it. I again know it is not the norm. I have no clue I would respond to training as I did. First day in the gym I could not even bench 135. I have always responded well to training and I am grateful for that.

    But like I said, I know people who have way better genetics than I do.

    No worries man.....you can say it is impossible, but I almost have to laugh at how scrawny I was at 18. Tying to say I am carrying more fat in the latter pic is kinda funny.
    muscle mass pushed against your skin makes you look leaner, you were just skinnyfat in the before pic. Lol at thinking you were gaining 2.5lbs a muscle of month for 12 months consistently. Delusional. And yes I have stretch marks too. We'll leave it there
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  25. #25
    Bolobrah's #1 Fan Blazenwave's Avatar
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    In order to reach your true 'genetic potential' you have to be an Olympian or somehow making money by working out. No guy who works a 9-5, has a social life, and a busy schedule is going to be able to hit his natty potential unless he is, like I said, revolving his entire life around doing that. But that's not an excuse to why you can't get fukin close.
    "Most people overestimate what they can do in a year, and underestimate what they can do in ten years"
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