Why gain muscle?

How much muscle will I gain?

For men:

  • Year one: 20-25lb, 9-11⅓kg
  • Year two: 10-12lb, 4½-5½kg
  • Year three: 5-6lb, 2½kg
  • All subsequent years: minimal amounts

So overall about 14-16kg above baseline

For women: Half the above.

How to gain muscle?

Do three things and you'll gain muscle:

  • Eat a caloric surplus
  • Eat a protein surplus
  • Expose your muscles to high levels of tension (i.e. lift)

How much caloric surplus?

14-16 kcal per pound of bodyweight is your baseline

  • Year one: 175 calories/dayover baseline
  • Year two: 120 calories/day over baseline
  • Year three: 60 calories/day over baseline

Sources: https://bodyrecomposition.com/muscle-gain/calories-for-muscle-gain

How much protein?

2.5-3.0 g per kilogram of bodyweight

Source: https://bodyrecomposition.com/nutrition/protein-requirements-growth

How much/what kind of muscle tension?

You need high tension but also the right volume. High tension means 70-85% 1RM. No need to lift more than 85% of 1RM.

doi:10.1249/00005768-197500740-00003 and doi:10.2165/00007256-200737030-00004 are the classic papers on this.

30-60 reps per session: 3 sets of 10, and sometimes two different exercises per bodypart

5×5 is fine too; things like the Madcow or Stronglifts 5×5 give about the same muscle-tension as 3×10, and muscle tension is the whole point.

Train twice per week. The research is clear on this. Three times is not better than twice.

More complicated ways of getting that muscle tension

Heavy negatives (130% of 1RM) work but volume should be very low: 14-16 seconds of tension per session

Isometrics: A study doing 10 seconds of isometrics, three times a day (30s/day), six days a week, had the best gains in bicep size

I said three workouts a week is not better than two, but there might be an exception in the first week of a mesocycle. So a mesocycle would be: train four times a week for one week, train twice a week for five weeks, rest a week, repeat.

  • learn3code [they/them]
    ·
    1 year ago

    Looking at the link, it sounds more like 1-2g/kg is perfectly fine for regular people as long as you are actually getting that amount.

    Mind you, this is truly for high-level athletes and wouldn’t really apply for the general recreational trainee or what have you. In that situation, 2.2 g/kg or the standard 1 g/lb is likely to be more than sufficient. Why not give a lower value?

    Well in practice if the average person shoots for 1 g/lb they will probably fall short to begin with and end up lower than that. Give them 0.8 g/lb (1.6 g/kg) and they will end up even lower and potentially run into problems in terms of sub-optimal protein intakes.

    Anecdotally I seem to recover ok as long as I'm getting over 100g/day following the workout. Everybody's different, so try playing with it a bit.

    EDIT: Lol I have zero reading comprehension and did not notice the 1g figure was for lbs. Either way, maybe try shooting for half or 3/4 that first and see if you are recovering properly. You'll feel like death the next day or two after working out if you're truly not getting enough protein in your diet.