How much muscle will I gain when I start bodybuilding?

Many factors need to be considered to determine how much muscle one can gain through weight training. One fact that applies to virtually everyone is that muscle and strength gains will be much more rapid at the start of a muscle building programme. After these initial gains muscular growth will slow or may even stop for a while. The secret for continued growth is to challenge each muscle group on a regular basis.

What are the factors?

Three main factors which determine how much muscle someone will gain are:

1. Genetic Potential
2. Body Type
3. Training Program
4. Nutritional Intake
5. Natural Hormones

Let’s discuss each separately to explain in depth.

Genetic Potential
Genetics play a huge part in how much muscle one can naturally gain. Genetic potential in muscle building refers to the proportion of different types of muscle cells. There are two main types of muscle cell, fast-twitch and slow-twitch fibers. It is the fast-twitch cells that tend to gain more size from training, so if you possess a greater proportion of fast-twitch compared to slow-twitch cells then you should experience faster muscle gains.

Everyone possesses both types of cells within muscles and it is therefore important to train both type hard in order to maximize your muscle building potential. The simple idea is that those with a higher proportion of slow-twitch need to train more on those fibers in order to build them all up. This means higher reps and sets when training.

Another genetic factor to consider is the overall number of muscle cells an individual has. Both the overall number and types of muscle cells cannot be changed, not even through training. This is why genetics can play a huge part in how much muscle one gains, and the reason why two people using the same training program can have totally different results.

The overall number of muscle cells is an easy one to see because it often means big people. Bigger individuals before any type of training usually indicate a greater amount of overall muscle cells. Arm and leg circumferences usually reveal genetically blessed individuals; naturally bigger circumference means greater numbers of muscle cells. However, this must not be confused with fat cells as some people will have high muscle cells and high fat cells together. These types may gain muscle fairly quickly but also fat. A body fat percentage check will reveal potential fat gains in these people.

Body Types
Body types are also genetically determined and this cannot be changed, even with training. Your body type will also affect how quickly you can gain muscle mass. An ectomorph or a naturally skinny and wiry person with a fast metabolism will find it harder to gain muscle than a mesomorph body type (naturally muscular with broad shoulders). Mesomorph body types can often gain muscle quickly. An Endomorph or a person who is naturally big all over including the mid-section often gains fat along with muscle.

Learn more about Body Types and gaining muscle mass here!

Training Program
The correct training program is crucial in building large amounts of muscle mass. You need to start off gradually and train for strength, not muscle burns. Progressive resistance training is the key to continuous growth. The details of the program are also important, for instance there must be sufficient time between workouts to enable the body to recover fully. The amount of time needed will depend on factors such as how intense the previous workout, nutritional intake, amount of rest, strength levels, genetic potential and even occupation may affect the recovery phase.

Nutritional Intake
An adequate nutritional intake is another point to consider in how much muscle one can build quickly. If there are insufficient calories or protein ingestion it will limit muscular growth. Extra energy is needed for the anabolic process; there is also a need for high quality protein at regular intervals throughout the day. Failure to achieve this will often mean poor results in muscle gains.

Hormones
Hormones are powerful agents within the body. The training effects will cause the body to naturally increase the muscle building hormones like testosterone and growth hormone. However, we all possess a natural balance of these hormones within the body; as a result some people have higher blood levels than others. People with a higher level of testosterone will gain muscle at a faster rate than a person with a naturally low level.