An average guy can hope to gain 4 to 7 pounds of muscle in 10 to 12 weeks of serious training, and that’s only if he’s either new to lifting or returning from a layoff.

The Colgan Institute of Nutritional Sciences (located in San Diego, Calif.) run by Dr Michael Colgan PH.D., a leading sport nutritionist explains that in his extensive experience, the most muscle gain he or any of his colleagues have recorded over a year was 18 1/4 lbs. After your beginner gains are used up, you can gain about 5–6 kg (12–14 pounds) of muscle in 6 months… Dr Colgan goes on to state that "because of the limiting rate of turnover in the muscle cells it is impossible to grow more than an … In total you can probably gain around 40 lbs of muscle mass naturally. Building muscle requires you to train with intensity, lift progressively heavier weights, and eat a diet rich in protein and calories. Best case scenario is around 1:1 as in the fat and muscle ratio you gain.

That’s pretty gnarly if you ask me. If you're lifting weights to gain muscle, you should know how much mass you can expect to add, and when.

So, if you want to add 10 pounds of lean muscle, plan on gaining roughly 15-20 pounds in weight. For the purpose of the maximum amount of muscle you can gain in a year, I like to use The McDonald Model, which shows the potential rate of muscle gain per year for the average man: 1st year of proper training: 20-25 pounds (2 pounds per month) There is no one single workout or food you need to do/eat. For every pound of muscle you gain, expect to add anywhere from 0.5 to 1 pound of fat. Source. While everyone is able to gain muscle naturally, people will differ in the rate they gain muscle. Now, let’s say you’re an intermediate and you gained 18 lbs on the lower end of the range (so you weigh 168 lbs now). I agree with this, but realistically, no one has perfect anything so you can probably put on ~10 lbs a year. In year two, we can cut that number in half, giving you a gain of 10-12 pounds. Hint: You'll need hard work, good genetics, and protein. To put in perspective, if you weigh 150 lbs, you can expect between 1.5-2.25 lbs of muscle gain per month. So we're talking about around one or two pounds per month. If you train and eat optimally it's like: 20 lbs in the first year, 10 in the second, 5 in the third, something like that so you get diminishing returns as you progress.

In year three, the gains will be halved again, giving you 5-6 pounds of new muscle. It may not sound like much, but that can add up to twelve to twenty pounds over one year of training." To support this you'll have to eat a calorie surplus … That equates to about 18-27 lbs per year. 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. However you'll also gain fat, once noob gains are gone. That is the amount your natural body chemistry will allow you to build.

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