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Forum ยป 5 years to reach your genetic potential for muscle gains
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Thread: 5 years to reach your genetic potential for muscle gains

post 1611468571 07-23-2020, 01:57 PM
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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.












/publicserviceannouncement
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post 1611468751 07-23-2020, 02:01 PM
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links to studies? 25 pound for the first year seems pretty damn optimistic.
post 1611468891 07-23-2020, 02:03 PM
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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.
post 1611468921 07-23-2020, 02:04 PM
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Originally Posted By XinXom⏩
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.

Powerlifting > Olympic Lifting > Strongman > Bodybuilding.

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

$$$ Engineer bruh $$$

Always peppering my angus. Lettuce bee real tea.

Goodnight sweet pr1nce...
post 1611469171 07-23-2020, 02:07 PM
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Originally Posted By arod204⏩
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.

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

$$$ Engineer bruh $$$

Always peppering my angus. Lettuce bee real tea.

Goodnight sweet pr1nce...
post 1611469441 07-23-2020, 02:10 PM
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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
post 1611470011 07-23-2020, 02:15 PM
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What do if you are 6'1 210 lbs and skinny fat?
PC specs

i9 9900k/AMD RX 6800 16 GB/16 GB RAM/LG BX 65'' OLED/Gigabyte GS27QC 27''



OLED Master Race crew
1440p 120+ fps only crew
6'2 master race crew
Audiophile crew
Metal crew
Introvert/INTJ crew
German crew
If you aren't getting stronger you aren't getting bigger crew
post 1611470951 07-23-2020, 02:26 PM
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Originally Posted By eod8989⏩
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.

$$$ Engineer bruh $$$

Always peppering my angus. Lettuce bee real tea.

Goodnight sweet pr1nce...
post 1611470981 07-23-2020, 02:27 PM
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Nobody is gaining 25 pounds of lean muscle their first year naturally lmao
post 1611471111 07-23-2020, 02:28 PM
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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
post 1611471261 07-23-2020, 02:29 PM
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Natural Gains

lol
6'2" | 257lbs

Progress, Not Perfection.
post 1611471551 07-23-2020, 02:32 PM
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Or you can drink some orange juice and get that + more gains in a year
post 1611472731 07-23-2020, 02:43 PM
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Pretty much true
6'2"

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

OHP-205 Bench- 245 Squat - 405 C&J - 245

2021 Spring cut: 195lbs starting weight
post 1611473001 07-23-2020, 02:45 PM
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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
535 Squat https://www.youtube.com/watch?v=kdgVaiTi4-8&feature=youtu.be
post 1611473431 07-23-2020, 02:50 PM
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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 *******s that read studies but doesn't actually lift.
post 1611473581 07-23-2020, 02:52 PM
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Originally Posted By MyAssHurtsLol⏩
The world record for 1st year gains is 17lb, you don't know chit OP. Can tell you're one of those *******s 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
535 Squat https://www.youtube.com/watch?v=kdgVaiTi4-8&feature=youtu.be
post 1611473661 07-23-2020, 02:53 PM
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Originally Posted By induced_drag⏩
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.
post 1611473821 07-23-2020, 02:54 PM
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Originally Posted By induced_drag⏩
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⏩
Natural Gains

lol
The most natty of all boomers have arrived
*Tolerance is the lube that slides the dildo of dysfunction into the ass of civilized society*

*We didn't deserve snailsrus*

As always: not medical advice but medical opinion crew
post 1611474081 07-23-2020, 02:57 PM
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Originally Posted By MyAssHurtsLol⏩
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⏩
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
post 1611474261 07-23-2020, 02:59 PM
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Originally Posted By induced_drag⏩
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
post 1611476031 07-23-2020, 03:19 PM
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Originally Posted By MyAssHurtsLol⏩
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.


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
post 1611476651 07-23-2020, 03:26 PM
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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
post 1611477311 07-23-2020, 03:35 PM
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Originally Posted By MyAssHurtsLol⏩
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
post 1611477681 07-23-2020, 03:39 PM
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Originally Posted By induced_drag⏩
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
post 1611484361 07-23-2020, 05:08 PM
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#25
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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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