In this audio, I give you a benchmark for people that are just starting their weight lifting journeys on how much muscle you should expect to gain.

It is nice to know what your genetic potential is as a natural weight lifter. Most people give up because they have unrealistic expectations around how much muscle they can gain or fat they can lose in a given period of time.

As a natural fitness model competitor, I found these numbers to be pretty accurate.

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Brad Newton:

Hi, everybody it’s Brad again from BradNewton.TV. I want to talk about how much muscle you can expect to build as a natural weight lifter, either male or female. And I want to give you some key data to think about, which is really gonna blow all of the BS out of the water that you often come across when your looking at buying into a programme. And they make such claims as you can build 30 pounds of muscle in 30 days. And that kind of rubbish, which of course, you can’t even do as someone who’s on steroids.

But, most people listening to this that looking at building … Like going to the gym training, lifting weights, losing weights, that kind of stuff. You’re gonna be concerned with this. Because although it’s not the end all and be all to know exactly how much muscle you can build. It’s nice to know what your genetic potential is. And that way when you’re training and you’re on your meal plan and so forth, whether it’s my meal plans or through my courses that I teach.

Or, through somebody else’s, at least you can have a really realistic idea about what it takes. Or, how long it will take to build that muscle, to lose that fat, and so forth. I think one of the biggest reasons why people give up any kind of programme is because they set unrealistic expectations for what they will achieve on that.

And so, when you come across, and this is so common. I came across this a few month ago, on an account, which I’m not gonna mention. Very, very famous brand who made such claims as that you can build 30 pounds of muscle in 30 days. Had thousands of people retweet this on Twitter, and I was disgusted by it. Because I realised that as a natural, for myself as a natural fitness model competitor, I know that’s complete bullshit.

And thousands of people bought into, maybe many thousands more. But the point of the matter is that, I need to communicate to you some hard facts that you can walk away with, and you can keep it under your belt. And when you’re working on your programme at least you’ll have perspective. So you are building muscle at the correct rate, but you’re not doing it against information that’s complete BS.

So, let’s go straight into it. Now, I’m going to site the work of Lyle McDonald from He’s a guy that’s worked with thousands of athletes over the years, natural competitors. And has come up with a very simple table, which I’m actually gonna read from very shortly. And it’s really just a summary of the thousands of people that he’s worked with, and he’s pretty much summarised as a natural athlete, or someone who’s not taking steroids.

‘Cause we want to make that distinction. If you’re taking steroids, and you’re listening to this, then your body’s ability to read, to synthesise muscle fibre is gonna be faster. And your recovery time is gonna be through the roof compared to someone like me. Or, other people listening to this who are natural and not taking steroids.

So, if you’re … And by the way these are just general numbers based off thousands of people that he’s worked with. But they seem pretty accurate, especially from my own experience being someone who has been lifting for a number of years now. And as a fitness competitor. So, provided that … Now this is assuming, this is assuming that you are doing proper weight training and you’re sticking to a meal plan. Or, some kind of structured nutrition.

We’re not talking about eating what you feel like, when you feel like, and training what you feel like, when you feel like. We’re talking about structure in both nutrition and training. In the first 12 months of lifting, you should expect as someone just starting out, you should expect to gain 20 to 25 pounds of muscle. In the first 12 months of lifting, 20 to 25 pounds of muscle, now of course the numbers are going to vary.

There are a number of factors, age. If your younger, then your testosterone levels are gonna be peaked out. You’re going to build muscle at a more rapid rate. And also you’ll build a little bit more muscle than someone who’s 75, who doesn’t have testosterone levels at the same level as someone who’s 18. So, it’ll take a little bit longer, and they won’t build as much. But, it won’t be dramatically less than what I’ve quoted.

So, 20 to 25 pounds of muscle in the first 12 months of proper weight lifting, and proper nutrition. Remember, both are important. And in the second year, providing that you continue on with your nutrition and training, these numbers half every year. So, in the second year, expect to build 10 to 15 pounds, or 10 to 12 pounds of muscle in the second year. And the third year, expect 5 to 6 pounds. And in the fourth plus year, expect 2 to 3 pounds, and beyond that it’s not worth calculating.

And that sort of training beyond five plus years, as a natural athlete or someone who’s not taking steroids lifting weights, and that kind of thing. We’re talking about the law of diminishing returns. That you’ll gain muscle, but it’s gonna be very, very small. It’s gonna be like watching grass grow. It’s gonna be like watching grass grow in slow motion, right?

So, that’s what you need to keep in mind. Now essentially, overall you should expect overall in your weight lifting journey as a natural person, not taking steroids. You should expect to build around 40 pounds of muscle, right? So, be less than 20 kilogrammes, which is a heck of a lot. But that requires a hell of a lot of patience, because if you’re not taking steroids, then it’s just gonna require a lot of patience.

And you know, but you’ll be surprised like in the first 12 months my friends, you can build half of that, in the first 12 months. And 12 months is nothing. We know how fast time flies. So, if you decide to follow a structured … And by the way this is assuming proper training and nutrition, which I also teach in my online courses BradNewton.TV. Then expect you can gain half of your genetic potential in the first 12 months.

And so that’s pretty cool. Now for ladies listening to this, you might be thinking, “Well, does that apply to me? Or, is that just to guys? Or, what’s the deal there?” And the truth is that, Lyle has found that these numbers apply to women divided by two. So, for example, for a guy first 12 months of lifting, proper weight training, proper nutrition, 20, 25 pounds of muscle, which is about two pounds of muscles per month. For a lady it’s gonna be about 10, 10 to 12 pounds in the first 12 months.

Now by the way, 10 to 12 pounds on the frame of a woman, is gonna make a dramatic difference. Yeah, it’s gonna make a dramatic difference to that person. Like, women talk about being toned. And like that seems to be a popular catchphrase these days for ladies. The truth is that you need to build muscle to have tone, and so proper weight training and proper nutrition, exactly how a guy would train, a woman would train. But would never need to worry about building muscle at the same rate as a guy.

Given the numbers, 10 to 12 pounds of muscle, a woman’s not gonna wake up big and bulky, and chunky with an extra 10 pounds of muscle. But she will wake up, and 12 months later, and she’ll have nicely defined arms, nicely defined legs, by having that extra 10 pounds of muscle on her frame. So, if you’re a lady listening to this, I would definitely get started on some kind of training, like heavyweight lifting, and proper nutrition, like getting your calories sorted out. Getting your macro nutrient requirement sorted out.

Keeping your protein levels high, we’re talking about .8 to 1 gramme per pound of body weight of protein per day for men and women. And you know, being consistent. And really that’s the end of the game. Like, that’s it, being consistent. And by the way, if you’re curious and you want more information about this, go to Lyle McDonald’s website He’s well respected in the industry of body building. And he is a fitness researcher. But yeah, just keep in mind that the numbers I’ve given you are general numbers. They’re not gonna be exact for everybody. There’s no way of knowing for sure what your actual genetic limitations is.

But the truth is, is that it doesn’t really matter. The reason why I give these numbers is because it’s a really nice thing to know what you could potentially build provided that you follow the book. Provided that if you took all the boxes, you won’t be sold BS programmes of building 30 pounds of muscle in 30 days. ‘Cause that’s just complete horse crap. I was gonna, trying to hold myself back from swearing. ‘Cause I don’t want iTunes to get upset with me. But, so we’re creating some kind of immunity here. So you don’t get roped into crappy programmes.

So, if you have any questions about this, please reach out to me Brad@BradNewton.TV. You can always head to my website BradNewton.TV, I’m also an online instructor. I have a number of courses online and so forth around fitness, weight loss, building muscle that kind of stuff. That’s all on BradNewton.TV as well. So, thank you so much for listening. If you like this audio, give it a rate. Hit me up either on Instagram or direct message or whatever @BradNewtonOffical. And have an awesome life, and speak to you very soon.


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