GAIN 30 LBS. OF MUSCLE IN 1 MONTH
Video taken from the channel: Brendan Meyers
How Much Muscle Can You Build
Video taken from the channel: Paul Revelia
I Gained 10 Pounds of Muscle in 30 Days
Video taken from the channel: Joma
How Much Muscle Will You Really Gain as a Natural Each Year!!!
Video taken from the channel: Greg Doucette
How Much Muscle Can You Gain Training Natural Per Year???
Video taken from the channel: Greg Doucette
How Much Muscle Can You Build? (CALCULATE THIS!)
Video taken from the channel: ATHLEAN-X™
How Much Muscle Can You Gain in a Month (the TRUTH)
Video taken from the channel: How to Beast
“At best, you’re looking at about a pound or two of muscle gained per month.” Yes. That means those strutting Samsons have been pumping iron for a lot of months—at minimum.“With all of those things considered, the average man can gain about one to two pounds of muscle per month and the average woman up to one pound per month,” Jacobchick told us.Alan Aragon, my coauthor on The Lean Muscle Diet, estimates that an entry-level lifter can gain 2 to 3 pounds of muscle mass in a month without adding much fat. An intermediate can gain 1 to 2.
On using HGH-X2 & Testo-Max plus following these tips, the estimated gains could reach about 1-1.5 kilograms of muscles per month for males and approximately the half-mass is achieved with females.In just 10 weeks, or around two to three months, it’s possible to see a 3-pound increase in lean muscle weight after routine training, according to a study published in ACSM’s Health & Fitness Journal in August 2015.Keep in mind that it’s physiologically impossible to gain more than one pound of lean muscle per week. For most weight-gainers, half a pound per week would be an even more realistic goal, because they reach their genetic limit. Remember that gaining muscle is a long-term project and not something that can be simply turned on.
There is no one single workout or food you need to do/eat. As a guy you can expect to gain up to 9kg of muscle (20 pounds) in your first 6 months, assuming a solid workout routine and proper nutrition. After your beginner gains are used up, you can gain about 5–6 kg (12–14 pounds) of muscle in 6.
If you’re not achieving this, then increase your calories by 250 per day; if you’re over, reduce them by 250 per day. Keep an eye on your body-fat levels too. While muscle gain may be your priority, you shouldn’t put on too much excess fat as this can be extremely difficult to cut later on.Like athletes, you can take about three weeks off without seeing a noticeable drop in your muscle strength, according to a 2012 study.
You shouldn’t take off longer than that if you can avoid it.By doing the math, you can figure out that two pounds of muscle per month must mean you can pack on at least a good six pounds in 90 days, right? Well, while that’s not an impossible goal, Kuhn likes to be more conservative. “Three to six pounds max is reasonable, but by this time you may begin to see muscle-building slow down,” he says.
By doing the math, you can figure out that two pounds of muscle per month must mean you can pack on at least a good six pounds in 90 days, right? Well, while that’s not an impossible goal, Kuhn likes to be more conservative. “Three to six pounds max is reasonable, but by this time you may begin to see muscle-building slow down,” he says.(Combine the onset of summer with a new, intense workout schedule, and you can expect to add at least a few pounds due to water retention.) On the other hand, you may drop a.
As mentioned already, a good number to shoot for is 2 pounds (of muscle) per month. As you increase your diet and up the volume of lifts just keep an eye on the scale and the mirror. Monitor your fat levels and add/decrease calories and food consumption as needed. Although 2 pounds doesn’t sound like a whole lot it really is.
The short answer is “it depends.” If you’re a beginner 1.5 to 2.5 pounds of lean muscle mass is the maximum amount of muscle you can build each month without steroids. As you make progress, your gains slow down to one pound per month and slow to a trickle as you get advanced; gaining as little as.2 to.5 pounds a month, max.Don’t mistake muscle for lean body mass (lbm). It is generally assumed that a new lifter with a good routine and a good diet can gain approximately 26lbs of muscle in their first year. Imgur.
However, that doesn’t mean you can’t gain 40 pounds of fat free mass.
List of related literature:
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| from The Active Female: Health Issues Throughout the Lifespan |
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| from Equine Applied and Clinical Nutrition E-Book: Health, Welfare and Performance |
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| from The Coconut Ketogenic Diet: Supercharge Your Metabolism, Revitalize Thyroid Function, and Lose Excess Weight |
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| from Exercise Physiology: Nutrition, Energy, and Human Performance |
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| from Osteoporosis |
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| from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body |
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| from Physical Activity and Health |
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| from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications |
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| from NSCA’s Essentials of Personal Training |
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| from Racing Weight: How to Get Lean for Peak Performance |
121 comments
What do you think of lost lots of weight using Custokebon Secrets? I notice lots of people keep on speaking about Custokebon Secrets.
Great vid, brah. So many dudes now are thinking these huge steroid guy’s are normal. They ain’t. Dependence on drugs for anything is no way to live.
I already weigh more than my perceived weight. Only been training for a few months. I think people can get much bigger naturally
I had heart sergery with 15 and weighed 62kg at the time, after 6 months I weighed 48kg, height was 177 cm. Then i started training and after 5 months I weighed 76kg and had gained at least 30 pounds of muscle, all natural, still 177cm.
How will puberty impact this? Obviously you will be naturally growing and test levels will be very high. On average how much more muscle will u gain?
Just to let everyone know this whole video is bull shit, you can gain max of 6 lbs per year and it goes down, unless your genetics are super good maybe 7 to 8
66kg -> 104kg in 3 years natural gained a decent amount of muscle but lots of fat and bone density etc
30 pound of muscle in a month,not even in dreams not even with steroids.
Great video so far, still watching. I have a gym competition coming up in March. I’m 5’5” 145lbs, relatively slim but always been slightly broad around the chest and thighs. I’m excited because I’m thinking I have the potential to gain muscle quite nicely. Just wanting to maximize it to the best of my ability over the course of 90 days.
I can gain alooot. Its crazy. When i started training in first week i gained 2kg. 2weeks 4kg. And btw i stoped for a while and i dont drop in weight. Its pure muscle boiiz.
I’m 8ft 9 inches tall and weigh 6 pounds, hoping to add 2 watermelons worth of weight to my body by the next lunar eclipse
I’m 6’1 and gained about 10kg the last year. (22lbs) (my first year of training) no more fat. Are you saying my genetics are absolutely freakish?
i am 183 cm but the calculator said I can gain to 280 pound of muscle + weight. max. is that true? ( I am endomorph)
What method do you suggest for even knowing how many lb of muscle you gained?
But how big is his arms because to be fair on the formula his arms don’t look any bigger than 16”?
Its actually very simple. If it claims something too good to be true, it probably is too good to be true.
beginner gains maybe 4 pounds if you do everything perfectly still pushing it a bit
What makes it hard to believe Greg are those celebs that actually put on 30 lbs in a year through transformation.
I love your videos dude. The charisma makes these videos addicting. keep it up!
I know i got that detail from athlean x but im watching it anyway
im 20yo, my weight is 62kgs 172CM i need to bulk? i mean for sure im endomorph because i was obese my all life i mean since i have memorie, so for sure its easy gain fat again, it sucks, lean bulk will be ok for me?
From the same guy who posted a video for gaining 20lbs of lean muscle in 1 month. Ranting about industries making false claims like his title. There are a lot of people who have gained 30+ pounds in one month, some of which are lean. A large knowledge base and dedication can go a long way.
Why do you talk as though you’re a huge black guy? Dude you’re tiny
I gained 4kgs in 14 days with proper diet,supplement and rest ��
Thank you very much bro this video was very useful and this video enraged me a lot thanks again
Wait wait, you were the 2nd tallest in your class!? Come on greg you can’t sneak that one by me
Me: Increase size of wrist
Jeff: Takes a skeleton…
Me:Ah shit here we go again.
Why does it even care that society judges you I don’t get it
I am 100% sure my friend is on some pd cause he gained 30lbs in 3 months and claims 20 of it was muscle.
Do you see that serious lateral tilt in your shoulders? This is what happens when you use a computer all day. You need to work on that or you’ll end up like me with wrecked shoulders. Strengthen the serratus anterior and lower trap muscles to keep your shoulders safe.
Your estimated maximum muscular bodyweight at 18% bodyfat is: 218.2 lbs
98 kg, is that much? or not?
Guess I got lucky because in 1 year and 8 put 30 pounds. My body fat went up by 2 percent max, was 11 percent. Ppl thought I was training for years and juicing. I told them i just train for fun and I got crazy bicep and shoulders
jord_liddell check that guy on instagram…one time hes skinny as fk…after 3 months..hes like full beast mod..he work maybe 3 times per day dont know:/ dont want to answer me..
Coach Greg how would one know when you actually reach your genetic limit? Are there certain signs like no more strength? Obviously not growing but I feel like there has to be more signs.
The last formula for genetic makeup seems very incorrect. I already weight about 145 with 5-10 percent body fat. It said that I can only get 148. I’m sure I can add a lot more than that.
Casual Franco reference just killed me. Damn worst weekend I’ve had in a while finding out about that
Want to get discouraged before you even start gaining muscle? Here’s how!
I (54kg skinny fat boy) start lifting from 2016 1stDec and upto 2019 Dec and I take off 4 months in between due to an injury. I weight 65 kg lean,neither shredded nor not skinny fat. I think I gain about 17 to 20lbs of pure muscles.
True, water weight is tricky. One day I’ll weigh 155 and the next I’ll weigh 165 then the day after that back to 155
The day’s I train at the Gym.
Monday chest & triceps
Tuesday back & biceps
Thursday core & Shoulders
Friday Legs
Is this a good gym routin? I’m 17 and 6ft.
How long does it take for 9 yr old boys to get big muscles ��
at 5’7 It estimates me to be 196 at 10% lol. im 140 now. i dont see it lmao
Lol look up dwayne Johnson at 15…guy has a pretty big frame which is part of the reason hes such a big guy
These numbers, are they based on a traditional bulk/cut cycle over a full year? A lean bulk over a full year or a 12 month bulking period?
I’m my first 6 months I gained 15 pounds with a terrible diet and a weak training program. People are going crazy saying I have some of the best genetics in history and I should be a body builder. Am I gifted?
can you add books about those guys you mention in your video description?
DUHHHHHHHHHH YOU REACH GENETIC CEILING! LOL OOH 8 TO 10 POUNDS LOL.. SICK ��
THUMBS UP!!!
then watch, even if the video isn’t applicable (because as a female i’m interested NOT in weight loss, NOT necessarily in muscle gain, BUT HEALTH AND STRENGTH ( AND YUMMY LOOKING ABS!!!!)
and Jeff, YOU LOOK BETTER THAN THE ROCK!!! TRUST AND BELIEVE!!! (THIN-tall-fit men are the absolute yummiest!!!! thin-not so tall-fit men are yummy too, yummier than thick guys.)
Your hand geistures are so funny bro! haha love your videos!! you deserve more fame!
Bro, these videos are excellent, keep up the grind! If you want to follow on ig I’ll follow back ���� @bryangarczia
I know this is an older video now but i respect you for actually calling out bullshit.
6’2″, 193lbs. PFFT nigga I’m 175 and I’m an amateur lifter. I plan on going for 270lbs naturally. I’ve got a good skeletal structure and genetics are on my side. I’m Slavic and swedish.
I am diabetic guy age 19 i cant put on wieght plzzz tell some diet or some imformation plzzzzzzz
NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! ATTENTION GUYS THAT DON’T KNOW HOW TO READ:) IT’S NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don’t b*tch if you’re not one of them:) Just try next time. Click the link to see if you’ve won. Good luck!
https://giveaway.athleanx.com/ytg/muscle-capacity-test
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
I can’t believe your wrists are 6.25″.. I have the smallest wrists on the planet and mine are 7″.. how do they not snap? The advantage I was always given is that the smaller the wrists the bigger your biceps appear.
4:12 yo wtf, 383g of protein!?!? For 133 lbs, as a hardgainer, you’d only need.72g of protein/lbs. So roughly 96g of protein daily.
Another great segment debunking the myths about what we all assume about our muscle gains. My eyes widened in amazement when Greg instructed to double the number of pounds we realistically need to lose in order to look great… and then double the body fat percentage.
Lolol greg if I have friends having gay thoughts about me we probably won’t be friends very much longer… lol your funny man, love your videos
10 pounds of muscle in 30 days? Sure, Lol. This is the learn C++ in 10 days of bodybuilding.
Yeah, i gain 6kg of muscle in the first year. Must be good genetics. Thank you Doc
Yeah that calculation is way off. I’m 65 inches tall, and apparently I have to weigh 143 to be at 5% body fat? No no no no no. I’m 130 now and I have 25% body fat. Waaayy off.
How long have you been lifting for because I’ve been working out for 6 months and I look more muscular
My wrist is 17.5 because my wingspan is 6 foot 4 but shorter with my legs 180cm height. I will have huge arms and even though I have small arms all my life. Now I have huge triceps and biceps 35.2cm getting bigger for 2 months exercise. Ripped mass 6 percent 176 pounds.
Love from India.. You are really very motivating. Thanks for showing the right attitude to us.. �� I have a 6.25 inch wrist too and was always conscious and felt vulnerable but now I have confidence. Thanks for being so transparent. Hats off..
Im a big fan of yours Greg but I have to disagree. I started vigorous training in July ’19 and gained 9kgs of lean muscle (almost 20 lbs) within a year. I was 31 when I started and don’t have “great” genetics (5’9 in height). It’s taken 6 days of weight training per week…4 of which also included cardio. And before you jump to conclusions…yes I am completely natural. No sarms, peds, test, gh, roids or any of that rubbish. And no, I barely increased body fat percentage in the progress…IT CAN BE DONE!!!
So some one with 20 inch arms has a 10 inch wrist? The formula is stupid. Thank you athleanX for clearing this up.
I gained 50lbs 215 to 265 not all muscle in high school. No height increase 5’11. Waist went from 32 to 36 but contest touch and go raw bench went from 335 to 500. This is natural. Started anabolics many years later with prohormones, and at 42 started traditional gear. 540lbs at age 23 raw natural is best ever. Prohormones nor gear has increased my bench and my shoulders no longer allow me to bench period at age 48.
i was 83 kgs and i trained for 7 months and i became 94-95 i dont really know some people will say its steroids im eating my calories for 94 kgs also with my new bf and i gained no fat
I am 15 and I don’t know if i should calculate this and I don’t know if I should it will give results that will rest if someone can help.
ever since i ate a lot of healthy calories rather than dirty bulking i noticed much more improvement
So why isnt jeff 200lbs at his height.? Is he trying to discredit gravity and say believe you can fly just jump ��.
Use just your ring finger and pinky for certain exercises and you’ll see your forearms get bigger
Well already know the 6% ripped is wrong cause im 5 foot 3 which by that standard means i should be at 6% at 148lbs im 139lbs and at 12.2%bf
This is like saying that small hands mean you have a small dick. Like no.. oh you have long arms your toes must be sooo large? No.
I just clicked on this and went straight to the comments before the vid even started lol…
Man, my wrist size is 5.7″:( I guess I can never get big.
metric shit, only america,Liberia (african american colony ) and one other use that.
I love the concept of the video, but the answers I get from the links feel off. One bodyfat page you’ve mentioned on one of your vids puts me at 28% bodyfat. I’m a female, 5.3 feet, about 125-130 lbs, heavy weight training, waist about 28 inch. At 28% I would be nearly obese and I don’t even have a pouch or love handles.
Doesn’t it depends on your age to? Like if im 16 with 6.5 inch I can grow more you are talking about if you like 20+ because you probably won’t grow after that
Gained 7kg first month of training and 8kg after. Now 5months later its about 5kg a month, no visible fat yet
Bro if u natural and u have extremely good genetics and only if extremely good genetics, you will gain 8-12 lbs of muscle per yr PER YR I REPEAT PER YR so u might wanna fix that title of urs
Lol my wrists are really small I dont ever wear watches because everything is too big. I have baby wrists
Apparently my potential is 250 pounds that is not true at all
Hello my weigth is 62 kg I want to start in gym and build some muscles but my wrist is skinny then i think my structure after gum would be ugly any advices??
Are guys actually insecure about their wrists???? Also don’t ask how I got here
Lol scientists say you can’t gain more than 2 lbs of muscle in a month Soo just shut up and clickbaiting
Funny clever vid. very helpful, actually. Though you were taking waaaaay too much protein! You only need as many gs of protein as you weigh in kgs (75kgs= 75g of protein, roughly 3 tins of tuna or 3 scoops of 25g protein shake) your body just wastes the excess. Def right about eating what you want. As long as it’s healthy, go for it! cheers
The most important factor is your level of testosterone, your body’s natural steroid. It’s no good having a large frame if you’ve got low T.
Bro he’ll no I’m not that gifted I put on a good 15 I went from 140 to 160 in 1 month, I was stacked before but now it’s just crazy after I came down from baseline I’m natty af I take creatine and protein and ryse pre and just do slow controlled low weight and high volume half reps w tension, heavy ounce in a while. I cut carbs and water intake today and dried out to about 155 so I’d say a good 15 lbs of muscle, most likely 13 excluding water and shi. This is in one month though dog idk what’s happening. But I know there’s a whole lot of people that are more stacked than me. Im 5’9” 157.25 as of now so I’m not huge I’m just pretty lean and muscular at this weight and it happened in like a month, defiantly weekly changes and complements from my friends like a week and a half in, muscle has memory I guess
I was so depressed about my tiny little wrist but watching this video gave me some motivation ��
I wasn’t in a gym for two months, I’m basically reset to beginner
i’m actually 29 trained for many years of my life and the arms and weight were pretty accurate for my wrist and height wtf so i’m 190lbs 10% bodyfat but i can get to 194lbs at 6% and have been closer to that before in the past when i gave a shit about being bigger. now i focus more on my boxing and combined athletic strength which has made my life better. i think training to be as big ass you can actually has a big flaw nobody talks about and that is constant fatigue and pain as your at your near maximum tipping point of overtraining.
When I was 13 I put on 100 pounds of muscle and fat in 2 years I weigh 195 ish and I’m 13% body fat so I’m mostly muscle
Great information! So, what would a bikini competitor vs. a figure competitor typically be on this scale? Thanks!
0:51 ‘…and they give you fake people with fake results’ and tiny dicks
actualy, the main question about possible muscle’s mass is bone density. Bone density changes in time and whole bone rebuilds in near 4 years. It has “checkpoints” every 5-6 mounths on this way, what depends from lifetime of BMU. So, every moment your bones can’t hold more than some determined muscle mass. And this number can be changed not faster than 1 time in half year. From another side bone density does’t change if you do nothing last half year on some particular group of muscles. So, for bigger muscles someone needs to train for every muscle group every few mounths, what gives some principal progression in next 4 years. Not faster, but, also, not longer.
Glad my genetics aren’t shit, 5 pounds at year four is actually impressive not terrible. I was clearly wrong about my genetics, so thanks for this.
Sir give some videos for wrist Exercise to increase the size of wrist…..
I gained around 22lb when I first started lifting at 17, went from 70kg to 80kg and 5,11 to 6,2
This vid planted the seeds for yelling coach Greg. “I’m not a doctor C’mon”…moronic idiot emails. Definitely planted the seeds for what we get today
8in” wrists here but my arms are the side of an Aquafina water bottle��
Are HRT doses considered enhanced? How much more gains could you expect compared to just staying natty?
So my wrist is 7”, and my biceps are at 15”, and I have that 2-finger thing too.. thanks for ruining my bodybuilding goals Jeff!
I gained 4.5 lbs in a month as of today and I lost 5 lbs of fat. I couldn’t believe it. I’m 5.6 and at 176. I just eat healthy and take vitamins and I do drink beer daily.
If I am 53kg how much does it take to achieve at least 60kg?
looking this guy’s arms makes me think that he does not deserve to make this video
Has anyone used the Custokebon Secrets to lost a lot of fat? Simply just do a search engine search. On there you will find a great tips about how you can lost lots of weight. Why don’t you give it a chance? perhaps it is going to work for you too.
I came here because apparently chris Hemsworth….and I quote “gained 20-25 lbs of muscle for the role of Thor in 6 months”
You can be huge everywhere with small wrists except your forearms will be only average at best.I have never seen big forearms on small wrists not on YouTube or real life literally never.With all his science Jeff still has barely average forearms no one is able to solve that problem so far.
In 8 months I went from 95 lbs to 110 lbs and I’m still skinny as hell im 13 so I’m thinking I probably put on like six pounds of muscle
Wow that’s true lol, my first year I really gained around 40 pounds, I was 56kg and got 75kg (also got some bf of course, still under 15% for sure).. Then I continued 2 more years and went up to 81kg..my bf was around 13%,after that I stopped for 2 years and lost tons of muscle.. And since 1 month and half started back workout.. Hope to get back in shape in less than 2 years.. (of course I was only 18 years old when I started so that’s why I grown so much first year I guess), peoples at gym were asking me if I was taking steroids or stuffs like that, so I realized I was pretty lucky on genetics, untill I Saw my brother.. I believe he is like those of 1 in a million peoples, super shredded from its own.. Already quite big on muscles before even starting gym and once he started if I didn’t know him I would bet he was using steroids, thanks to him I really can’t tell anymore if all those peoples on YouTube are actually natural as they claim or not..
Your vids are amazing Greg. I’m addicted. I was scrolling and saw this and was like…”USEFUL INFO”
I’m 5’2” and I’m usually about 135-140 on scale but I’m 20% bodyfat with visible abs. I agree the scale is misleading. I have been as small as 125, but I was too thin and my lifts were ass. I feel good at 140ish and I perform better in the gym and with Yoga
Watching this as a walk down to the super market to get more syrup for my French toast lol it’s sooooo good
This is the truth. My first serious bulk was about a year long and I sincerely tried to do everything right as best as I could (intense workouts, calorie surplus, protein intake, good sleep). I went from 58kg all the way to 72kg BUT most of it ended up being fat. When I leaned down again I only ended up being around 62kg (9 lb lean gains total). My second bulk, I went all the way to 72kg again (took me 1 year again but did a slower, leaner bulk this time and didn’t end up as fat at 72 as I did the first time), and am again leaning down now (69kg atm), this time I think I’ll be around 65kg in the end (6.6 lb lean gain total). I get so confused every time I hear people say they gain 20 lb in their first year, I used to think I had piss poor genetics! But this video completely falls in line with my experience.
I put on a little less than 9 kilos / 20 pounds in about a year but am at the age of 16 and 172cm / 5′ 7,7″ tall with alot of hard work… now I am watching the Youtube I trust most about bodybuilding and sports in general and he telling me it isn’t possible to gain that much… what the fuck am I even supposed to say
Edit: Nevermind
This is very accurate for me. I’ve been working out for 6 months and so far I’ve been averaging +3.25 lbs/month of body weight, and of that number, 2 lbs/month is muscle, and 1.25 lbs/month is fat and other stuff.
My 5’6 friend who’s natty has been bulking for a month straight and says he gained 5-9lbs of solid muscle in that month.
Is this possible? Or is he bullshitting?
I’m allergic to eggs, peanuts, and all other kinds of nuts. What should I use to supplement these in my diet??
I used to Weight. 286 and I love over 150 I did my diet run workout then I had that lose stomach skin and I cut down to 175 I was not eating much and doing so much cardio hit and just lost so much muscle then I Fainted so I decided to put more pounds on but I put on some muscle now I still have that stubborn belly fat as you go in the water I do boxing cardio hits I have upper abs not a sixpack my stomach is torn but I just had a little stomach