How Much Muscle Per Week

Training Bodybuilding
1

im 16 and my test is just started to get higher so ima start working out im just wonder i heard u can only gain 0.5 pounds of a muscle a week is that true cause im 140 and fat 5’9

just wondering can i gain for then 0.5 at hte point in my life where hormones rage or what?

2

You heard wrong…a realistic number is about 3-4 pounds per year of pure muscles. If your routine is good and your diet is equally good, that is.

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3

Thats a very conservative number mate. With good training and a consistent caloric surplus it is quite easy to beat that. There are other factors to consider such as training age etc.

Also to the OP, at your age your not done growing yet so you can use that to your advantage. Also regardless of what you read…keep it natural and don’t go near steroids. It isn’t worth it. Keep an eye on the newly opened physique clinic also. Take some useful advise from that.

OMC

4

[quote]TP-Bubbles wrote:
You heard wrong…a realistic number is about 3-4 pounds per year of pure muscles. If your routine is good and your diet is equally good, that is.
[/quote]

You clearly should not be putting advice out there.

5

Go plus 500-100 caloric surplus (eat more than you burn), you can find your BMR, or basal metabolic rate (what you burn on a daily basis, based upon your height, age, weight and activity level) its an estimate…but tweak it! If you gain 3 pounds that week its not just muscle, its alot of water and fat too. So lower the intake a bit. Keep playing till you find that “sweetspot” of about 1-1.5 pounds a week.

Eat BIG…but eat clean. You will see people scream “step one: shove everything down your face, step two: repeat step one”…while thats funny, and kind of true its important to KNOW what and why your eating. I personally do the AD(anabolic diet), tons of info on it here.

Training. You’re new to lifting, I am no willy vet but its been a couple years for me. I suggest Waterburys Total Body Training.
Heres a link:
http://www.T-Nation.com/findArticle.do?article=04-073-training

His TTT is good too.

Just take some time to READ, at this point its more important than EAT! hahaha then find and maintain a good clean, but aggressive eating profile. Get into the gym, go compound, go heavy and go get em’!