This whole thing is flawed. Because you don't see the starting point. Someone whos comming from a famine or in general didn't eat a lot and is rather underweight with a BMI of lets say 17 can gain far more muscle then someone who didn't do any weight training but is naturally already at lets say BMI 25 with decent muscle mass. Its far more useful to look at the maximum genetic potential regardless of starting point, e.g. body height in cm -100 which seems to hold true at 8%bf and low waterweight
Just an FYI, but if you're a taller person that skews everything much higher. In my first 10 months of training (coming from holocaust skinny) I've put on about 60 pounds (160-220). Now that being said a shitton of that was fat, but I didn't exactly have abs or visible definition in my structure when I started- I carried a bit of fat for my size.
Someone who is 5'6 compared to someone who is even 6'4+ will have a COMPLETELY different experience with trying to gain muscle mass.
you forgot to mention muscle memory,,,i started off as a skiin kid and built my self into a mass monster,,the had a bad accident and lost it all but gained it back in a quater of the time
I'm a genetic monster then... in two years 155 - 190 age 19-21. and still gaining... Just with creatine and whey concentrate. That would be 35lbs in 2 years. realistically 30 lbs of muscle we can even call it 25 for water weight from creatine. last time I cycled off I was 185 now a month later I'm 190. Man i wish i had before and after pictures. I wasn't even training hard, just standard stuff. so from what you're saying I'm a genetic freak? Squat 420 Deadlift 395 Bench 280 Overhead press 185.
It says you have great genetics for calves. That's about it. It may also mean you have great genetics overall, but great calves don't tell you one way or another.
When he says "Nautural" it's just a word that doesn't mean anything to the topic. Could it be just by eating whole food etc and without vitamins and creatine or does it strictly mean withoout anabolics (Juice).
Great video. I get so mad at products or programs that state you can gain 10lbs of muscle in 14 days. Thats Just complete crap. It's sad that companies take advantage of the uneducated consumer.
The vid assumes non drug assisted only. Supplements - THE RIGHT SUPPLEMENTS USED CORRECTLY* - can be of great value in various ways, but they will not change the major equation in the vid per se.
* = see BrinkZone for plenty of free info on that! :)
Then there's the vegan "BeYourPotential" guy Matthew something that claims to have gained 30lbs of muscle in 100 days on a vegan diet...
What a crock. If you look at him, sure maybe he gained 30lbs in his before and after, but the vast majority is water-weight. I asked him if he'd consider doing hydrostatic weighing to confirm it's 30lbs of lean muscle, and he ignored me.
When pro bodybuilders have difficulty doing 10lbs in a year, some vegan isn't going to do 3x that in 3 months, you know?
meeeh I very much disagree with this video. I gained 28~30lbs of muscle in less than 1.5 years and in other sources I read that your body can build up to 2 lbs of LBM in a month which is actually a lot more than this guys says. It all depends on how much you sleep and how hard and often you train, the type of training you do and your diet. Get those things right and BOOM you are sure to gain much more faster than these guys did. Thats for sure!
I finally made progress, and even do I still weight 145lbs, the change is noticeable. The guys at the gyms agreed with me, they're huge of course, but they've been training for years. So this guy is right in my opinion and Scooby1961 too.
So if I continue like this for 2013 I will be around 160lbs. That's a lot of muscle gains in 2 years, believe me. Then I will stop there since I'm around 5'8".
Some other guy who is a great bodybuilder and also has a channel (scooby1961) said about the same. He said about 8 pounds a year which make sense here. I started training about a year ago, all naturally watching carefully my diet and gained 11lbs of muscle. I always considered myself a hardgainer for years, but then I did my homework and a lot of research and started to do things right, eat, sleep, trained, etc. And at my 32 yrs.
i started lifting in 8th grade at the age of thirteen and benched 80lbs and weighed 120, now its 14 months later and i can bench 190lb and i weigh 149, is this average or would this be considered a genetic freak??
@zaynesladedu your still young so its hard to tell you may have put on that much muscle just by walking past the bench press machine because of natural growth spurts
If I didn't trust Will Brink's advice as much as I do, I'd say this was horseshit, but if I look HONESTLY at my own gains over the last few years, I think I'm probably carrying about 30lbs of muscle extra...
i was training at home, just a little, and than I decided to train much more, so i went to the gym, 1st month : 21 times in gym, every time for 2 hours, got from 67kg(148pounds) to 78kg(172)(I am 174cm / 5'8) some of it was fat, but it was at least 5kg of muscle, benchpress 1RM 10kg progress, 2nd month: no progress AT ALL, dont understand why, no mass gain, not even strenght. Hows that possible? Im not taking any supplements, just protein max 4 times a week.
@FamineIsAwesome You can't turn fat into muscle. What you are asking is how to gain muscle weight but lose equal weight in fat at the same time. This video already tells you how to gain the muscle, but you can't lose fat as easily if you are trying to build muscle at the same time.
Well nevermind my last comment. I guess will was saying what the average person will accomplish if they stick to their diet, folow their trainers trainng program, etc. I really just meat that if an average joe is on a mission to do better, they can find the intensity to do better IMO.
Willlbrink is a very smart man, but there is no real research saying that natural muscle building stops at a certain number of pounds in a certain time frame.
I ain t fckin around. I created my own training schedule, using compounds and i only train twice a week. But when i train i train for like 3 hours. I started training seriously at the end of july, 3 months have passed. I went from 80 kg tot 95 kg in these three months. But i ain t normal. I have so much mental pain, so i train insane and after three hours of hard work, it still feels like i wish i could train more...
@gucks4life dude you rock big time, 50 pounds of "MUSCLE" in a year wow... dude arnold got nothing on you, you just became my new inspiration good job.
i am now 16 ive been lifting and eating right for wrestling and am 100 percent natural i have put on 60 pounds in 3 years im a bit of a freek and love to workout and train so i think it all comes down to how much you want it and what kinda of body type you are
i think 30 lbs in 3-5 yrs is a bit pesimistic. when i started training in june or '10 i was 130lbs @ 7%bf & 6"3. a year later i was 185lbs @ 9% bf. granted i was exceptionally skinny when i started (i was unhealthily skinny) but i still gained about 50lbs of muscle in a yr without having much knowledge on dieting and training when i first started. now im still about 185 but im leaner (about 7% bf again) and im still naturall (i do plan on starting a cycle next yr tho).
Thats about right, i put on 30lbs of muscle (aswell as some water and fat weight) naturally in 5 years. Granted my nutrition has not been the best, my training has been great.
I worked out extremely hard for 1 year, eating completely healthy. Im talking about not eating fast food and sometimes having 1 soft drink a month. I did not take supplements. I gained 31 pounds, of that was about 22 pounds of muscle after i lost 8 pounds of fat when i started running to trim down. I found that on average, people build 15-20 pounds their first year of working out with ease.
Just got checked the other day, am up to 14.5 pounds increase in muscle mass, and yes that is muscle mass, not overall total weight. I put on a few pound of fat too, but that is to be expected. Heavy load workouts regularly, tonnes of protein, really strict diet, got me up to that. got really genetics I suppose
well i started working out around 10 months ago (17yearsold, 138lbs, 5'7") ive gain 17lbs in lean muscle mass since with just the supplementation of a 32g whey protein shake post-workout. yes, my eating habbits have changed dramatically and i rarely drink soft-drinks. now that i turn 18 in exactly 4 weeks i weigh in at 155lbs on a good day and i grew to 5'9". and my bench press went from 165lb max to 235lb max. according to your 3-5 year range to gain 30lbs of lean muscle appears to be accurate.
It takes 3 to 5 years to put on 30 pounds and then, if you're lucky, put on another 20 or 30 in the next 10 years. For the guys sayng they got 10 pounds in the first month, that's quite natural - the first months are the best. But, sorry to say, most of it is watter retention and fat. Even for old timers like me, if we drop training for a few days, we lose weight and muscle "roundness".
yeh same as below, I gained 11 pounds (5 kilos here) of lean muscle in 2 months, which I am pretty happy about. Actually was trying to look something up on how much muscle gain is good or bad.
ive gained 26 kilos since training from 16 to 19 and i am very dedicated to eating and training btw never skip a meal or session. i dont think there is a limit maybe when i get to 20 something
been training for about 8 months i only gained like 2 lbs but i look a lot different whats does this mean my arms are alot bigger same thing with chest but 149-151 isnt that big of a gain in 8 months.does whey isolate count as natural?
what people came up with at natural bodybuilding contest was body height in cm -100 with a very low bf% (6%) and low water weight seemed to be the typical genetic limit. Thats more then 30 pounds (closer to 50 if you start really low) but actually whats been observed.
Ryan Reynolds gained 20 solid pounds of muscle in a year but probably due to very good genetics, amazing nutrition and workout regime. - Just to put that out there
i know someone that said he gained 10 pounds in a month. Is it possible that he gained it naturally because he does go to the gym almost every day. His diet is also really healthy. I don't think I have ever seen him eat anything unhealthy
I have a friend who started off with 54 kilograms. And after about 2 months he gained 13 kilos, which are equivalent to 30 pounds, approximately. However, when he stopped going to the gym and maintaining his diet, he lost about 5 kilos, which are about 10 to 11 pounds. And, what's astonishing me is that he's increased all of that while he's an endomorph! Is that natural or is there something wrong with him?
I have a friend who started off with 54 kilograms. And after about 2 months he gained 13 kilos, which are equivalent to 30 pounds, approximately. However, when he stopped going to the gym and maintaining his diet, he lost about 5 kilos, which are about 10 to 11 pounds. And, what's astonishing me is that he's increased all of that while he's an endomorph! Is that natural or is there something wrong with him?
I think that's about right. However there is still some possible weight gain after those five years, just very very slow. But in 3-5 years, yeah 30 pounds of muscle on average.
Okay, but I've trained now for a year and a half and Im 39 lbs up?My body fat is up just 5% from that that was before I start training...I am on the right way I guess?
@zjcteamcrazy Dont listen to the palava about genetics, its a load of garbage. Since your 17 your still growing so obviously putting on natural weight from getting bigger and probably fat & taking on water aswell.
You will find youve probably gained about 5lbs of muscle in a year and the rest is growth, fat and your weight can vary day to day with water you take on and disperse (peeing, drinking etc)
I literally laughed out loud during the middle of this, why you ask? Because i put on about 30 pounds of muscle in about one school year(without illegal substances, of course). But i'm not too surprised, i'm a little bit of a genetic freak, which is why i play college football
@dacrazyboyz Bro, even if you did put on 30 lbs much of that can be fat, water weight, the food you are eating at the time etc. My weight goes up and down 10 lbs in a week depending on what I eat. A few years ago I gained over 12lbs because I was staying at my Dad´s house for a month. Although I was working out the 10lbs def was NOT all muscle. And if you are talking about a school year, dude, bodies grow and put on weight REGARDLESS of exercise-especially in your teens/early 20´s...
im an ectomorph, had 136lb (very skinny as u can see) and got to 146lb (still skinny lol) in 3 months, that means 10lbs in 3 months (without fat ok? actually i lost 1% of bf). i got that 100% naturally, i want to get muscle fast and i guess thats what happening because no one believes that i got this much muscle that fast, but what do u think?
I have a question, if you can build 30 pounds of muscle in 3-5 years, how much can you gain per month? and also I read that you can build 1 pound of muscle every week, is that true?
I have a question, if you can build 30 pounds of muscle in 3-5 years, how much can you gain per month? and also I read that you can build 1 pound of muscle every week, is that true?
all i take is multi vitamins and food i gained 87lbs in 2 years and i am 13% body fat i dont even eat protein just vitamins for last 2 years i can out lift the steroid users
@rayrc10 87lbs in two years and 13% bf..pics or GTFO, i call bullshit. and making a statement like "i can out lift steroid users" means you are either A. young and dumb B. older and dumb C. just a dumb lair on the interwebzzzzzzzzz
anyone who says phrases like "steroid user" hasn't been training very long.
I do not know my genetic potential, but I do know that I train very hard and have a good diet. I started at 143 pounds last year, and I'm currently 161 pounds at 5'9. Since that time, I have added over 120 pounds on my squat, over 120 pounds on my deadlift, and 85 pounds on my bench press. Next year, I would expect obviously a smaller increase in everything, due to the law of diminishing returns. But, I'm sure I can put on at least 75+ on squat and deads, and at least 50 pounds on bench
to grow you need caloric surplus, proper rest, intensity and consistency.
the need to maintain perfect abs yr round is what limits skinny folks, don't be a slob but you need to eat past comfort levels to grow. quality muscle Does take yrs to build, losing fat is easy.
take home point: eat, then eat more but so so while training INTENSELY and CONSISTENTLY. this might be a fair framework but people need to push through their own glass ceilings.
@JasionJones you need 5-7 meals + a shake or two. shakes shouldn't replace meals..they should be in addition to. caloric need should be determined by the mirror, e.g. am i growing? if you're not growing/strength is stalling it's usually a calorie issue. if your getting fat then it's likely an over abundance of carbs and/or not enough intensity/workload in the gym. use the mirror, not always the scale. there is more to this..but this is youtube and i have to eat then train legs! :)
if you are basing your gains on a glass ceiling than you will hit your target of 30lbs. the bell curve is accurate and every thing eluded to in this video is fair/valid guidelines...but, but, but...intensity, consistency, and calories do change the game.
i have shitty genetics, narrow clavicles, tiny wrists....i started at 146lbs in 06 at age 31. i hit 226lbs in 2010 at 15%bf currently 215lbs at 12%.
eating chicken and rice holds skinny guys back, it's not calorically dense...continued above
Got a small question Will...now when you say 30 pounds in 3-5 years (which is good progress if you ask me)....is that close to the limit as well or just every 3-5 years you can build that much. So say I start at 160 lbs, gain 30 lbs of muscle 5 years later. I will then be 190 (lol obviously), if I continure to train will that mean I will make litlle to no more progress after, or will that just mean I will gain much much slower until I hit my genetic limit. 30 pounds over you normal weight is low
Shouldn't you really talk in terms of PERCENTAGE gain? 30 lbs is one thing for a 155 lb guy (like me when I started, now ~180) and a whole 'nother for a 250 lb guy at the outset . . .
I considered doing it as a function of % of bodyweight, but I find that actual number surprisingly consistent across different starting weights (assuming full grown adults) and "average" heights. I do think height is more a potential factor and the farther ones gets above or below average height, the less applicable that number of 30lbs on average.
@willbrink I'm 5'7 and was skinny and started working out by doing only pushups and gained 4 pounds of muscle within 6 months. I'm now weight lifting and now I'm musch stronger and can put on 1.5 pounds every 2 weeks. Is that normal or is it just faster for me becuase I'm much shorter? For ex. MMA fighter Alistair Overeem was very thin and lanky and put on 50 pounds of muscle within 2 years.
You said you can expect to gain 30lbs of muscle in about 3-5 years if you're average (which kinda surprised because I thought it will take longer), does it mean that after those 3-5 years your muscle gains stop and you reached your Genetic potential. Or does it mean that I can keep on adding muscle from there in a slower rate or same rate, until I really reach my limit?
Thanks for the replay, I accidentally mailed you the question because I didn't see it show up here.
How do I know if my genetic are above average, average or under- average before I even start training (or get my results)? If it helps I'm 14 years old, and at the moment weighing 160 pounds 5'8 and 10-12 % bf. Can it indicate something about my genetics?
No way to know per se, other then to train and see what develops. As I said, either is possible: you may stop adding LBM at year 3-5, or you may continue to add at a slower rate, and that depends on variables mentioned int he vid.
Hey Will, what is your definition of natrual? Do you consider creatine and protien supplements natrual? I know this might seem like a stupid question there are many sceptics out there who consider supplements unatrual. Cheers Will, i love the informing videos!
In this context, I mean anabolic steroid use. The term "natural" is not terribly useful in reality (see my vid on that...) anyway, but best I could do when trying to cover such a wide net as this topic is attempting to cover. I'm a big fan of supplements (those worth using at least) but I don't think they would impact the numbers I am using and possible margins mentioned outside the "average"
See the other vids where I discuss role of genetics. You don't really know until you simply put the time and effort in. Most "hard gainers" are really people of average genetics doing most things wrong.
This whole thing is flawed. Because you don't see the starting point. Someone whos comming from a famine or in general didn't eat a lot and is rather underweight with a BMI of lets say 17 can gain far more muscle then someone who didn't do any weight training but is naturally already at lets say BMI 25 with decent muscle mass. Its far more useful to look at the maximum genetic potential regardless of starting point, e.g. body height in cm -100 which seems to hold true at 8%bf and low waterweight
MrBrotmafia 1 week ago
Just an FYI, but if you're a taller person that skews everything much higher. In my first 10 months of training (coming from holocaust skinny) I've put on about 60 pounds (160-220). Now that being said a shitton of that was fat, but I didn't exactly have abs or visible definition in my structure when I started- I carried a bit of fat for my size.
Someone who is 5'6 compared to someone who is even 6'4+ will have a COMPLETELY different experience with trying to gain muscle mass.
lowstrife 1 week ago
And then what. After 5 years you gain nothing?
m00nshine2004 2 weeks ago
you forgot to mention muscle memory,,,i started off as a skiin kid and built my self into a mass monster,,the had a bad accident and lost it all but gained it back in a quater of the time
MrJacked86 3 weeks ago
I'm a genetic monster then... in two years 155 - 190 age 19-21. and still gaining... Just with creatine and whey concentrate. That would be 35lbs in 2 years. realistically 30 lbs of muscle we can even call it 25 for water weight from creatine. last time I cycled off I was 185 now a month later I'm 190. Man i wish i had before and after pictures. I wasn't even training hard, just standard stuff. so from what you're saying I'm a genetic freak? Squat 420 Deadlift 395 Bench 280 Overhead press 185.
HidingInACave3x6 3 weeks ago
Is it 30 lbs after your teens you are saying? Because I have gained about 40lbs of LMB since I started at 16(now 22)
bonesawII 4 weeks ago
Hi Will, I just subscribed your channel, excellent info. About this video, I was wondering how much muscle can women gain? Thanks!
haczabim 4 weeks ago
@haczabim
Women are tough as I find they are much more variable, but I'd guess 50% of the numbers on that bell curve.
willbrink 4 weeks ago
@willbrink thanks!
haczabim 4 weeks ago
I have a huge calves like matarazzo, does it mean i am genetically gifted? i am natural bodybuilder and gain more than 30 pounds for 7 years.
xelfgal 4 weeks ago in playlist More videos from willbrink
@xelfgal
It says you have great genetics for calves. That's about it. It may also mean you have great genetics overall, but great calves don't tell you one way or another.
willbrink 4 weeks ago
@willbrink thanks and how to know if a person have high percrntage of fast twitch fiber muscle?
xelfgal 3 weeks ago
Fuck it im doing steroids!
kkiieell69 1 month ago 3
Or start training young (16), and put on around 10 kg in 7 months, with reasonable gains up into 20 presumed
Brrain95 1 month ago
When he says "Nautural" it's just a word that doesn't mean anything to the topic. Could it be just by eating whole food etc and without vitamins and creatine or does it strictly mean withoout anabolics (Juice).
Dosalt 1 month ago
Great video. I get so mad at products or programs that state you can gain 10lbs of muscle in 14 days. Thats Just complete crap. It's sad that companies take advantage of the uneducated consumer.
feralbite 1 month ago
Hi Will, love your videos, but could you please clear something up?
When you say "How much muscle can you gain naturally", do you mean without the use of steroids and HGH or without any supplements full-stop?
Answering this question would be greatly appreciated.
Durleyy 1 month ago
@Durleyy
The vid assumes non drug assisted only. Supplements - THE RIGHT SUPPLEMENTS USED CORRECTLY* - can be of great value in various ways, but they will not change the major equation in the vid per se.
* = see BrinkZone for plenty of free info on that! :)
willbrink 1 month ago
Then there's the vegan "BeYourPotential" guy Matthew something that claims to have gained 30lbs of muscle in 100 days on a vegan diet...
What a crock. If you look at him, sure maybe he gained 30lbs in his before and after, but the vast majority is water-weight. I asked him if he'd consider doing hydrostatic weighing to confirm it's 30lbs of lean muscle, and he ignored me.
When pro bodybuilders have difficulty doing 10lbs in a year, some vegan isn't going to do 3x that in 3 months, you know?
AlbertaBeefy 1 month ago
The HodgeTwins have similar experience. They gained about 27-30 pounds over a 3 year span.
rminitials 2 months ago 9
@rminitials my thoughts exactly.... guess there's a point where science and experience will converge
gazagullycreeper 1 month ago
Isn't that the Gauss' curvate?
UberPanj 2 months ago
@UberPanj gaussian curve and bell curve are the same thing
s2000oholic 1 month ago
@UberPanj There are a number of names for it. It's a normal distribution.
JonahMann 1 month ago
I would say you can gain about a pound a month if your training hard.
TheWoWHeroes 2 months ago
@TheWoWHeroes Hahahaha quite funny
YZFMANIAC08 2 months ago
what is the standard deviation?
JJanGSanGY 2 months ago
you can put on 30 pounds in 30 weeks lol
swifttiga 2 months ago
great video
soundmusiclover 2 months ago
meeeh I very much disagree with this video. I gained 28~30lbs of muscle in less than 1.5 years and in other sources I read that your body can build up to 2 lbs of LBM in a month which is actually a lot more than this guys says. It all depends on how much you sleep and how hard and often you train, the type of training you do and your diet. Get those things right and BOOM you are sure to gain much more faster than these guys did. Thats for sure!
Heatseaker19 2 months ago
@Heatseaker19 hes talking about the average person, people deviate from the mean ( some will be gaining more, some less).
ca9109 2 months ago
I finally made progress, and even do I still weight 145lbs, the change is noticeable. The guys at the gyms agreed with me, they're huge of course, but they've been training for years. So this guy is right in my opinion and Scooby1961 too.
So if I continue like this for 2013 I will be around 160lbs. That's a lot of muscle gains in 2 years, believe me. Then I will stop there since I'm around 5'8".
c1sc0m 2 months ago
Some other guy who is a great bodybuilder and also has a channel (scooby1961) said about the same. He said about 8 pounds a year which make sense here. I started training about a year ago, all naturally watching carefully my diet and gained 11lbs of muscle. I always considered myself a hardgainer for years, but then I did my homework and a lot of research and started to do things right, eat, sleep, trained, etc. And at my 32 yrs.
c1sc0m 2 months ago
seemed pretty accurate atleast based on my experience working out for almost 10 years.
po3aj 2 months ago
more like 8lbs a year. stop talking horseshit! 35? LMFAO
garysquirrelreviews 2 months ago in playlist More videos from willbrink
a more realistic version, not for extreme hargainers and normal people would be this:
year 1 - 35lbs
year 2- 15 lbs
year 3 - 10lbs
year 4 - 5lbs, same or less for every year after.
this is providing you do everything correct, such as correct volume, strength gains, protein and calories.
bigbobabc123 2 months ago
@bigbobabc123 35 pounds are all of muscle!?...I'm gonna doubt that. Maybe 35 pounds to your body weight...not of muscle though
manimgoindowndown 2 months ago
@bigbobabc123 No way in hell you are going to gain 35 pounds of muscle in a year, I don't think you realise how much muscle that actually is
nine151 2 months ago
Hey man i got a question
i started lifting in 8th grade at the age of thirteen and benched 80lbs and weighed 120, now its 14 months later and i can bench 190lb and i weigh 149, is this average or would this be considered a genetic freak??
zaynesladedu 3 months ago
@zaynesladedu It's normal. I think it's even weak for 14 months. U should do like 220
3asyLiving 3 months ago
@zaynesladedu after 12 months (8 working out consitantly) i went from a 160 lb bench to 240. by 14 months im hoping for 250+
Snypat 2 months ago
@zaynesladedu your still young so its hard to tell you may have put on that much muscle just by walking past the bench press machine because of natural growth spurts
bigdaddytizzle1 1 month ago
If I didn't trust Will Brink's advice as much as I do, I'd say this was horseshit, but if I look HONESTLY at my own gains over the last few years, I think I'm probably carrying about 30lbs of muscle extra...
MrFrothinger 3 months ago
I would recommend getting on the roids and gaining a years worth of hardwork in 6 weeks. What do you think willbrink? :)
garlicsteakftw 3 months ago
@garlicsteakftw thumbs up to that
Path2Knowledge 3 months ago
@garlicsteakftw yes because that's how hormones work right..... oh wait....
Swoop223 3 months ago
i was training at home, just a little, and than I decided to train much more, so i went to the gym, 1st month : 21 times in gym, every time for 2 hours, got from 67kg(148pounds) to 78kg(172)(I am 174cm / 5'8) some of it was fat, but it was at least 5kg of muscle, benchpress 1RM 10kg progress, 2nd month: no progress AT ALL, dont understand why, no mass gain, not even strenght. Hows that possible? Im not taking any supplements, just protein max 4 times a week.
dsaswq 3 months ago
@FamineIsAwesome You can't turn fat into muscle. What you are asking is how to gain muscle weight but lose equal weight in fat at the same time. This video already tells you how to gain the muscle, but you can't lose fat as easily if you are trying to build muscle at the same time.
TheHairyGeek 3 months ago
Well nevermind my last comment. I guess will was saying what the average person will accomplish if they stick to their diet, folow their trainers trainng program, etc. I really just meat that if an average joe is on a mission to do better, they can find the intensity to do better IMO.
boingmgroin 4 months ago
Willlbrink is a very smart man, but there is no real research saying that natural muscle building stops at a certain number of pounds in a certain time frame.
boingmgroin 4 months ago
I ain t fckin around. I created my own training schedule, using compounds and i only train twice a week. But when i train i train for like 3 hours. I started training seriously at the end of july, 3 months have passed. I went from 80 kg tot 95 kg in these three months. But i ain t normal. I have so much mental pain, so i train insane and after three hours of hard work, it still feels like i wish i could train more...
Lionidas84 4 months ago
@gucks4life dude you rock big time, 50 pounds of "MUSCLE" in a year wow... dude arnold got nothing on you, you just became my new inspiration good job.
TheRonny305 5 months ago
i am now 16 ive been lifting and eating right for wrestling and am 100 percent natural i have put on 60 pounds in 3 years im a bit of a freek and love to workout and train so i think it all comes down to how much you want it and what kinda of body type you are
lebanonceders105plbz 5 months ago
@lebanonceders105plbz It must have been those ridiculously bad chin-ups that you've been working so hard on!
SteveHubbardGuitar 4 months ago
i think 30 lbs in 3-5 yrs is a bit pesimistic. when i started training in june or '10 i was 130lbs @ 7%bf & 6"3. a year later i was 185lbs @ 9% bf. granted i was exceptionally skinny when i started (i was unhealthily skinny) but i still gained about 50lbs of muscle in a yr without having much knowledge on dieting and training when i first started. now im still about 185 but im leaner (about 7% bf again) and im still naturall (i do plan on starting a cycle next yr tho).
gucks4life 5 months ago
240 to 260 in six months
fuzzyclam69 5 months ago
Thats about right, i put on 30lbs of muscle (aswell as some water and fat weight) naturally in 5 years. Granted my nutrition has not been the best, my training has been great.
dilatedmuscle 5 months ago
I worked out extremely hard for 1 year, eating completely healthy. Im talking about not eating fast food and sometimes having 1 soft drink a month. I did not take supplements. I gained 31 pounds, of that was about 22 pounds of muscle after i lost 8 pounds of fat when i started running to trim down. I found that on average, people build 15-20 pounds their first year of working out with ease.
liljay436 6 months ago
@liljay436
The first year is when the gains come the easiest. After that they start to slow down.
alehax27 5 months ago
Just got checked the other day, am up to 14.5 pounds increase in muscle mass, and yes that is muscle mass, not overall total weight. I put on a few pound of fat too, but that is to be expected. Heavy load workouts regularly, tonnes of protein, really strict diet, got me up to that. got really genetics I suppose
telepylus 6 months ago
well i started working out around 10 months ago (17yearsold, 138lbs, 5'7") ive gain 17lbs in lean muscle mass since with just the supplementation of a 32g whey protein shake post-workout. yes, my eating habbits have changed dramatically and i rarely drink soft-drinks. now that i turn 18 in exactly 4 weeks i weigh in at 155lbs on a good day and i grew to 5'9". and my bench press went from 165lb max to 235lb max. according to your 3-5 year range to gain 30lbs of lean muscle appears to be accurate.
CaptnColey 6 months ago
he is very realistic.. this guys are funny how can you put 13 of muscle on 1 month.. you mean fat,water, and like 1 lb of muscle lol?
MrTheghostplayer 6 months ago
I put on 13 pounds in a month....but i was eating close to 5000 calories a day. Is this assumption based on a regular calorie intake?
leltard 6 months ago
It takes 3 to 5 years to put on 30 pounds and then, if you're lucky, put on another 20 or 30 in the next 10 years. For the guys sayng they got 10 pounds in the first month, that's quite natural - the first months are the best. But, sorry to say, most of it is watter retention and fat. Even for old timers like me, if we drop training for a few days, we lose weight and muscle "roundness".
costantin75 6 months ago
yeh same as below, I gained 11 pounds (5 kilos here) of lean muscle in 2 months, which I am pretty happy about. Actually was trying to look something up on how much muscle gain is good or bad.
telepylus 7 months ago
LOL i got about 12 pounds of muscle in 3 months . MUYAHAHAHA I AM A GENETIC GOD
Baller527 7 months ago
I've got about 28lb of muscle in 3.5 years, that's close to what Will said. ;)
Becksss89 7 months ago
ive gained 26 kilos since training from 16 to 19 and i am very dedicated to eating and training btw never skip a meal or session. i dont think there is a limit maybe when i get to 20 something
kcirross 7 months ago
been training for about 8 months i only gained like 2 lbs but i look a lot different whats does this mean my arms are alot bigger same thing with chest but 149-151 isnt that big of a gain in 8 months.does whey isolate count as natural?
thunderheart226 7 months ago
what people came up with at natural bodybuilding contest was body height in cm -100 with a very low bf% (6%) and low water weight seemed to be the typical genetic limit. Thats more then 30 pounds (closer to 50 if you start really low) but actually whats been observed.
MrBrotmafia 7 months ago
Ryan Reynolds gained 20 solid pounds of muscle in a year but probably due to very good genetics, amazing nutrition and workout regime. - Just to put that out there
Dihan22 7 months ago
i know someone that said he gained 10 pounds in a month. Is it possible that he gained it naturally because he does go to the gym almost every day. His diet is also really healthy. I don't think I have ever seen him eat anything unhealthy
billo104 8 months ago
Cool, then i guess 'm a genetic freak lol cause i gained 30 pounds in less than a year))
DorgabekovMunir 8 months ago
I have a friend who started off with 54 kilograms. And after about 2 months he gained 13 kilos, which are equivalent to 30 pounds, approximately. However, when he stopped going to the gym and maintaining his diet, he lost about 5 kilos, which are about 10 to 11 pounds. And, what's astonishing me is that he's increased all of that while he's an endomorph! Is that natural or is there something wrong with him?
Moodyz3 8 months ago
I have a friend who started off with 54 kilograms. And after about 2 months he gained 13 kilos, which are equivalent to 30 pounds, approximately. However, when he stopped going to the gym and maintaining his diet, he lost about 5 kilos, which are about 10 to 11 pounds. And, what's astonishing me is that he's increased all of that while he's an endomorph! Is that natural or is there something wrong with him?
Moodyz3 8 months ago
When he says "naturally" does that include creatine and stuff like Jack3d?
BigGee614 8 months ago
I think that's about right. However there is still some possible weight gain after those five years, just very very slow. But in 3-5 years, yeah 30 pounds of muscle on average.
dutchbb1979 8 months ago
I totally agree with you, I've been training for 5 years now, I gained 35 to 40 pounds of muscles naturally
tjwl111 8 months ago
Haha, He said VARIABLE. thats funny
Shauno19882010baby 9 months ago
Okay, but I've trained now for a year and a half and Im 39 lbs up?My body fat is up just 5% from that that was before I start training...I am on the right way I guess?
Im also 17 years old if it matters.
Also, really like you videos!
zjcteamcrazy 9 months ago
@zjcteamcrazy Dont listen to the palava about genetics, its a load of garbage. Since your 17 your still growing so obviously putting on natural weight from getting bigger and probably fat & taking on water aswell.
You will find youve probably gained about 5lbs of muscle in a year and the rest is growth, fat and your weight can vary day to day with water you take on and disperse (peeing, drinking etc)
XMarkusMaximusX 9 months ago
I've gained 30 pounds of muscle in 4 months.. no steroids or BS, just eating a shit load of healthy food and working out hard.
TheUnTrollAbleTroll 10 months ago
@TheUnTrollAbleTroll yeah , and you expect us to believe you?
180valentin 9 months ago
@180valentin No, he doesn't. That's why he is UNTROLLABLE.
mametz 9 months ago
I literally laughed out loud during the middle of this, why you ask? Because i put on about 30 pounds of muscle in about one school year(without illegal substances, of course). But i'm not too surprised, i'm a little bit of a genetic freak, which is why i play college football
dacrazyboyz 10 months ago
@dacrazyboyz So you laughed at his video, but then agreed with it? Makes sense to me!
SlyBoxer 10 months ago
@dacrazyboyz He assumed full grown adults. Young people is expected to gain more muscle because they are growing, even if they do not exercise.
Discipline07 10 months ago
@dacrazyboyz Bro, even if you did put on 30 lbs much of that can be fat, water weight, the food you are eating at the time etc. My weight goes up and down 10 lbs in a week depending on what I eat. A few years ago I gained over 12lbs because I was staying at my Dad´s house for a month. Although I was working out the 10lbs def was NOT all muscle. And if you are talking about a school year, dude, bodies grow and put on weight REGARDLESS of exercise-especially in your teens/early 20´s...
papasitoman 9 months ago
im an ectomorph, had 136lb (very skinny as u can see) and got to 146lb (still skinny lol) in 3 months, that means 10lbs in 3 months (without fat ok? actually i lost 1% of bf). i got that 100% naturally, i want to get muscle fast and i guess thats what happening because no one believes that i got this much muscle that fast, but what do u think?
bezoro2008 10 months ago
Hopefully 30 pounds per body part ;-)
Not?
eaglewitharifle 11 months ago
Awesome video!
LMProductions09 11 months ago
I have a question, if you can build 30 pounds of muscle in 3-5 years, how much can you gain per month? and also I read that you can build 1 pound of muscle every week, is that true?
JulesFarah 11 months ago
I have a question, if you can build 30 pounds of muscle in 3-5 years, how much can you gain per month? and also I read that you can build 1 pound of muscle every week, is that true?
JulesFarah 11 months ago
it took me 4 months to gain 25 lbs of muscle,. the first 3 weeks i gained 12 lbs.
timwutsgood 11 months ago
Good, professional explanation.
esca8652 1 year ago
When you say "natural", obviously that's without steroids, but is that also without supplements (Creatine, protein powder etc) ?
flinagin 1 year ago
all i take is multi vitamins and food i gained 87lbs in 2 years and i am 13% body fat i dont even eat protein just vitamins for last 2 years i can out lift the steroid users
rayrc10 1 year ago
@rayrc10 87lbs in two years and 13% bf..pics or GTFO, i call bullshit. and making a statement like "i can out lift steroid users" means you are either A. young and dumb B. older and dumb C. just a dumb lair on the interwebzzzzzzzzz
anyone who says phrases like "steroid user" hasn't been training very long.
cyruseven 1 year ago
I do not know my genetic potential, but I do know that I train very hard and have a good diet. I started at 143 pounds last year, and I'm currently 161 pounds at 5'9. Since that time, I have added over 120 pounds on my squat, over 120 pounds on my deadlift, and 85 pounds on my bench press. Next year, I would expect obviously a smaller increase in everything, due to the law of diminishing returns. But, I'm sure I can put on at least 75+ on squat and deads, and at least 50 pounds on bench
phillyfreak7 1 year ago
to grow you need caloric surplus, proper rest, intensity and consistency.
the need to maintain perfect abs yr round is what limits skinny folks, don't be a slob but you need to eat past comfort levels to grow. quality muscle Does take yrs to build, losing fat is easy.
take home point: eat, then eat more but so so while training INTENSELY and CONSISTENTLY. this might be a fair framework but people need to push through their own glass ceilings.
cyruseven 1 year ago
@cyruseven Thats what Whey and soy protien is for, those who are to lazy to cook 4 to 5 meals a day.
JasionJones 1 year ago
@JasionJones you need 5-7 meals + a shake or two. shakes shouldn't replace meals..they should be in addition to. caloric need should be determined by the mirror, e.g. am i growing? if you're not growing/strength is stalling it's usually a calorie issue. if your getting fat then it's likely an over abundance of carbs and/or not enough intensity/workload in the gym. use the mirror, not always the scale. there is more to this..but this is youtube and i have to eat then train legs! :)
cyruseven 1 year ago
if you are basing your gains on a glass ceiling than you will hit your target of 30lbs. the bell curve is accurate and every thing eluded to in this video is fair/valid guidelines...but, but, but...intensity, consistency, and calories do change the game.
i have shitty genetics, narrow clavicles, tiny wrists....i started at 146lbs in 06 at age 31. i hit 226lbs in 2010 at 15%bf currently 215lbs at 12%.
eating chicken and rice holds skinny guys back, it's not calorically dense...continued above
cyruseven 1 year ago
Hi Will, can you please tell me at the age of 39 what should my expatiations be regard to muscle gain? Is there any hope at this age? Thanks!
ADTT71 1 year ago
i gained 90lbs in 2 years with just bitamins and fishoil
rayrc10 1 year ago
Thank You, This soled all my problems.
rajhbullhead 1 year ago
Got a small question Will...now when you say 30 pounds in 3-5 years (which is good progress if you ask me)....is that close to the limit as well or just every 3-5 years you can build that much. So say I start at 160 lbs, gain 30 lbs of muscle 5 years later. I will then be 190 (lol obviously), if I continure to train will that mean I will make litlle to no more progress after, or will that just mean I will gain much much slower until I hit my genetic limit. 30 pounds over you normal weight is low
mohammad112388 1 year ago
@mohammad112388
I think my responses below pretty much answer that question.
willbrink 1 year ago
@mohammad112388 Average gain will be 5-8 lbs per year.
stackedhippiechick 9 months ago
Shouldn't you really talk in terms of PERCENTAGE gain? 30 lbs is one thing for a 155 lb guy (like me when I started, now ~180) and a whole 'nother for a 250 lb guy at the outset . . .
KED0902 1 year ago
@KED0902
I considered doing it as a function of % of bodyweight, but I find that actual number surprisingly consistent across different starting weights (assuming full grown adults) and "average" heights. I do think height is more a potential factor and the farther ones gets above or below average height, the less applicable that number of 30lbs on average.
willbrink 1 year ago
@willbrink I'm 5'7 and was skinny and started working out by doing only pushups and gained 4 pounds of muscle within 6 months. I'm now weight lifting and now I'm musch stronger and can put on 1.5 pounds every 2 weeks. Is that normal or is it just faster for me becuase I'm much shorter? For ex. MMA fighter Alistair Overeem was very thin and lanky and put on 50 pounds of muscle within 2 years.
JasionJones 1 year ago
@KED0902 he said average person...maybe he included height and weight there too.
celloboy305 10 months ago
Hey man I have a question about this.
You said you can expect to gain 30lbs of muscle in about 3-5 years if you're average (which kinda surprised because I thought it will take longer), does it mean that after those 3-5 years your muscle gains stop and you reached your Genetic potential. Or does it mean that I can keep on adding muscle from there in a slower rate or same rate, until I really reach my limit?
tomshv 1 year ago
@tomshv
The answer may be both/ether, depending on your genetics, how you train, eat, etc.
willbrink 1 year ago
@tomshv
Thanks for the replay, I accidentally mailed you the question because I didn't see it show up here.
How do I know if my genetic are above average, average or under- average before I even start training (or get my results)? If it helps I'm 14 years old, and at the moment weighing 160 pounds 5'8 and 10-12 % bf. Can it indicate something about my genetics?
tomshv 1 year ago
@tomshv
No way to know per se, other then to train and see what develops. As I said, either is possible: you may stop adding LBM at year 3-5, or you may continue to add at a slower rate, and that depends on variables mentioned int he vid.
willbrink 1 year ago
Love the videos!
Elite1987 1 year ago
@Elite1987
Thanx! Make sure to "like" "share" and so on so the vids spread around.
willbrink 1 year ago
For me the nutrition seems to be the most important variable, even more than the workouts. Of course, everyone's different.
BestVideoResponse 1 year ago
Hey Will, what is your definition of natrual? Do you consider creatine and protien supplements natrual? I know this might seem like a stupid question there are many sceptics out there who consider supplements unatrual. Cheers Will, i love the informing videos!
CallumNzl 1 year ago
@CallumNzl
In this context, I mean anabolic steroid use. The term "natural" is not terribly useful in reality (see my vid on that...) anyway, but best I could do when trying to cover such a wide net as this topic is attempting to cover. I'm a big fan of supplements (those worth using at least) but I don't think they would impact the numbers I am using and possible margins mentioned outside the "average"
willbrink 1 year ago
@willbrink Thanks Will!
CallumNzl 1 year ago
Can you do a video on Igf1-r3 and hgh?
jhomstad 1 year ago
how to know that one guy is average,genetic freak or hardgainer?
whatguess2003 1 year ago
@whatguess2003
See the other vids where I discuss role of genetics. You don't really know until you simply put the time and effort in. Most "hard gainers" are really people of average genetics doing most things wrong.
willbrink 1 year ago