Today, a question from a reader: “I saw a book called The 4-Hour Body which claims that you can build 34 pounds of muscle in twenty-eight days. Is this possible? I’ve always thought that 25 pounds of lean muscle is as much as you can build in a year. How fast can you build muscle? [...]
Today, a question from a reader: “I saw a book called The 4-Hour Body which claims that you can build 34 pounds of muscle in twenty-eight days. Is this possible? I’ve always thought that 25 pounds of lean muscle is as much as you can build in a year. How fast can you build muscle?
In answer to your first query, if you leave muscle memory and fluid manipulation out of the picture, the idea that you can build 34 pounds of lean muscle in less than a month by following the 4 hour body workout is complete nonsense.
The vast majority of people are doing incredibly well to gain 34 pounds of muscle over the course of a year, let alone 28 days.
It would be great if I could give you a simple answer to your second query. Unfortunately, there isn’t one.
The speed at which it’s possible to put on muscle depends on a number of things, including genetics, the length of time you’ve been training, nutrition, the effectiveness of your training program and so forth.
If you want a rough idea about how fast it’s possible to build muscle, the average beginner will build somewhere between 2 and 5 pounds of muscle per month during the first few months of training with weights. That said, it’s important to remember that gaining muscle is not a linear process, and it’s not possible to keep gaining size at the same rate forever.
Over the course of a year most people will be able to build somewhere between 20-25 pounds of muscle. This averages out at approximately 1.5-2 pounds of muscle per month.
The rate at which you can put on muscle also depends on how close you are to the upper limit of what you’re capable of in terms of muscle mass, also known as your ceiling of adaptation. The nearer you are to this upper limit, the slower your results will be. Someone who’s been working out with weights for ten years, for example, will build muscle a lot more slowly than someone has never lifted weights before.
The speed at which you can gain muscle is also going to be affected by how much muscle you have to start with.
As an example, let’s compare 2 men, both with a body fat percentage of 15%. The first man is 6 foot 4 inches and weighs 200 pounds. This means he’s carrying around 170 pounds of muscle mass. The second guy is five foot 6 inches and weighs one hundred and fifty pounds, which gives him around one hundred and twenty eight pounds of muscle mass. All other things being equal, the taller guy with more muscle is going to gain muscle more quickly than the shorter guy, primarily because he’s stimulating more muscle every time he trains.
The quality of your diet is also going to have a big impact on your results. If you try to burn fat and build muscle at the same time, your muscle-building results will come more slowly than if you’d focused only on building muscle.
Although you can use some form of cyclical dieting strategy to gain muscle while losing fat, such as The Holy Grail Body Transformation Program, it’s a system that’s best reserved for guys with 2-3 years of hard training behind them.
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