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  1. #1
    Registered User yams67's Avatar
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    How much muscle can I realistically gain per month?

    How much muscle can I realistically gain per month as a 34-year old male who's 121lbs and 5 feet 8 inches? That's assuming I do everything right in terms of diet and exercise.

    My goal is to gain some muscle and look and feel better. I'm slightly underweight because I don't particularly enjoy eating very much. I'm trying to gauge realistic results because the Youtube videos and Google images show drastic changes in 3-months, and I'm pretty sure they are juicing. I'm also wondering If I would still look skinny in 6-months?
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    Originally Posted by yams67 View Post
    How much muscle can I realistically gain per month as a 34-year old male who's 121lbs and 5 feet 8 inches? That's assuming I do everything right in terms of diet and exercise.

    My goal is to gain some muscle and look and feel better. I'm slightly underweight because I don't particularly enjoy eating very much. I'm trying to gauge realistic results because the Youtube videos and Google images show drastic changes in 3-months, and I'm pretty sure they are juicing. I'm also wondering If I would still look skinny in 6-months?
    You aren’t slightly underweight, you are underweight, period.

    You should eat in a large calorie surplus until you have a more healthy BMI. After that you can slow down the surplus.

    It is not very productive to think about how much muscle you can gain every month. But your personal results can be maximized by picking a good resistance training program (look up Fierce 5 on this site), eating a calorie surplus with adequate protein and fat (check the sticky by mrpb in this subforum) and lifting and eating consistently over a long period of time.

    If you do the above, you won’t still be skinny in 6 months. However if you stay at your current weight you will be.
    Last edited by EiFit91; 07-31-2021 at 01:32 AM.
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    Originally Posted by yams67 View Post
    How much muscle can I realistically gain per month as a 34-year old male who's 121lbs and 5 feet 8 inches? That's assuming I do everything right in terms of diet and exercise.
    That's an unrealistic assumption, but don't think it's useful to come up these types of Qs before one starts working out in the first place.
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  4. #4
    team ketchup AdamWW's Avatar
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    Originally Posted by yams67 View Post
    I don't particularly enjoy eating very much.
    I don't understand
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    Registered User Benchpresser350's Avatar
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    Here is my personal take on this (based on my experience and the experiences of others I have known)


    To get BIG "Fast" (that seems like an old bodybuilding ad from the 60's--L0L)

    It will be easier if you are in good enough physical condition to be able to train HARD and regularly.


    To illustrate I will tell a little story about two guys, Bob and Sam.

    By hard I mean this; for example--Bob loads plates on the low row machine and does 5 semi-challenging descending sets 10,8,8,8,6 and at the end he goes and does some pull downs.

    It will probably take Bob a LONG time to make medium gains.

    Sam Loads up the low row machine and does a couple of warm up sets, pulls 8 and must rest for 3 to 5 minutes because 8 is pretty much his max. He does this 4 more times, then takes 15 minutes off to rest because he has too. Then he loads up the pull down machine and does the same for 8 sets of wide grips to the chest and if he has any energy left 8 sets of close grips.

    Bob goes home and eats a meal and goes to work.

    Sam goes home has a 60 gram protein shake and an protein rich meal and falls into bed--because he is exhausted.

    Bob goes to the gym 3 times a week.

    Same goes to the gym 3 times a week, but sometimes only 1 or 2 because of DOMS and being very sore--needing much more recovery time.

    Bob takes creatine, Sam can't afford it.

    Sam makes BIG Gains faster than Bob can make medium gains.

    Bob Accuses Sam of being on steroids--he is not.

    He just works out HARD, recovers longer, and eats a lot of protein, has the genetics to support the BIG muscle growth (not everyone does) and is lot more sore and a lot more tired.


    Just exercising with the weights doesn't bring BIG gains, but it sets the foundation to be able to work out HARD if that's what you want to do.

    To start out, start pushing yourself--keep a training log of your weights used--and add some weight to the sets as you can---over time.

    Then when you think you are conditioned to be able to train HARD...Try it....and be ready to be SORE and to EAT MORE FOOD.


    Watch Brian Shaw train on YouTube and you will see HARD training with longer rests required as well as the focus on FOOD Consumption.

    There are guys who train even harder than that.
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  6. #6
    team ketchup AdamWW's Avatar
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    Originally Posted by Benchpresser350 View Post
    Here is my personal take on this (based on my experience and the experiences of others I have known)


    To get BIG "Fast" (that seems like an old bodybuilding ad from the 60's--L0L)

    It will be easier if you are in good enough physical condition to be able to train HARD and regularly.


    To illustrate I will tell a little story about two guys, Bob and Sam.

    By hard I mean this; for example--Bob loads plates on the low row machine and does 5 semi-challenging descending sets 10,8,8,8,6 and at the end he goes and does some pull downs.

    It will probably take Bob a LONG time to make medium gains.

    Sam Loads up the low row machine and does a couple of warm up sets, pulls 8 and must rest for 3 to 5 minutes because 8 is pretty much his max. He does this 4 more times, then takes 15 minutes off to rest because he has too. Then he loads up the pull down machine and does the same for 8 sets of wide grips to the chest and if he has any energy left 8 sets of close grips.

    Bob goes home and eats a meal and goes to work.

    Sam goes home has a 60 gram protein shake and an protein rich meal and falls into bed--because he is exhausted.

    Bob goes to the gym 3 times a week.

    Same goes to the gym 3 times a week, but sometimes only 1 or 2 because of DOMS and being very sore--needing much more recovery time.

    Bob takes creatine, Sam can't afford it.

    Sam makes BIG Gains faster than Bob can make medium gains.

    Bob Accuses Sam of being on steroids--he is not.

    He just works out HARD, recovers longer, and eats a lot of protein, has the genetics to support the BIG muscle growth (not everyone does) and is lot more sore and a lot more tired.


    Just exercising with the weights doesn't bring BIG gains, but it sets the foundation to be able to work out HARD if that's what you want to do.

    To start out, start pushing yourself--keep a training log of your weights used--and add some weight to the sets as you can---over time.

    Then when you think you are conditioned to be able to train HARD...Try it....and be ready to be SORE and to EAT MORE FOOD.


    Watch Brian Shaw train on YouTube and you will see HARD training with longer rests required as well as the focus on FOOD Consumption.

    There are guys who train even harder than that.



    WHY are you CAPITALIZING so MUCH of the TIME?
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  7. #7
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    I'm 5'8". Rolled around with other guys on a mat my senior year of high school at 132 pounds. Was probably 136 pounds when I graduated. 3.5 years later I was 165 pounds when I graduated college. So that's about 1 pound per month, spread over 42 months. It's not linear gains, when you graph weight over time. It's more parabolic.
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  8. #8
    Registered User Benchpresser350's Avatar
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    I capitalize to draw emphasis to the word, I don't have underline or italic, and some people read this translated into other languages and (I think) it might make it easier to understand.

    (Also, not everyone is literate enough to handle the long sentences I use, and (I think) it might help them understand better.

    That's a big read for someone who is not very literate. (Some HS kids, etc....)

    Take off of the non-capitals out of it and the capitals give you the jist of the post--more memorable to those with low reading skills.
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  9. #9
    team ketchup AdamWW's Avatar
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    Originally Posted by Benchpresser350 View Post
    I capitalize to draw emphasis to the word, I don't have underline or italic, and some people read this translated into other languages and (I think) it might make it easier to understand.

    (Also, not everyone is literate enough to handle the long sentences I use, and (I think) it might help them understand better.

    That's a big read for someone who is not very literate. (Some HS kids, etc....)

    all you have to do to italicize or bold something is hit Ctrl+I or Ctrl+B

    You can underline with Ctrl+U
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  10. #10
    Registered User Benchpresser350's Avatar
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    Originally Posted by AdamWW View Post
    all you have to do to italicize or bold something is hit Ctrl+I or Ctrl+B

    You can underline with Ctrl+U
    Thanks!!!

    I'll probably still capitalize though, for the other reasons. I guess it's just rebellion against societies norms--L0L.
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  11. #11
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    Originally Posted by Benchpresser350 View Post
    Here is my personal take on this (based on my experience and the experiences of others I have known)


    To get BIG "Fast" (that seems like an old bodybuilding ad from the 60's--L0L)

    It will be easier if you are in good enough physical condition to be able to train HARD and regularly.


    To illustrate I will tell a little story about two guys, Bob and Sam.

    By hard I mean this; for example--Bob loads plates on the low row machine and does 5 semi-challenging descending sets 10,8,8,8,6 and at the end he goes and does some pull downs.

    It will probably take Bob a LONG time to make medium gains.

    Sam Loads up the low row machine and does a couple of warm up sets, pulls 8 and must rest for 3 to 5 minutes because 8 is pretty much his max. He does this 4 more times, then takes 15 minutes off to rest because he has too. Then he loads up the pull down machine and does the same for 8 sets of wide grips to the chest and if he has any energy left 8 sets of close grips.

    Bob goes home and eats a meal and goes to work.

    Sam goes home has a 60 gram protein shake and an protein rich meal and falls into bed--because he is exhausted.

    Bob goes to the gym 3 times a week.

    Same goes to the gym 3 times a week, but sometimes only 1 or 2 because of DOMS and being very sore--needing much more recovery time.

    Bob takes creatine, Sam can't afford it.

    Sam makes BIG Gains faster than Bob can make medium gains.

    Bob Accuses Sam of being on steroids--he is not.

    He just works out HARD, recovers longer, and eats a lot of protein, has the genetics to support the BIG muscle growth (not everyone does) and is lot more sore and a lot more tired.


    Just exercising with the weights doesn't bring BIG gains, but it sets the foundation to be able to work out HARD if that's what you want to do.

    To start out, start pushing yourself--keep a training log of your weights used--and add some weight to the sets as you can---over time.

    Then when you think you are conditioned to be able to train HARD...Try it....and be ready to be SORE and to EAT MORE FOOD.


    Watch Brian Shaw train on YouTube and you will see HARD training with longer rests required as well as the focus on FOOD Consumption.

    There are guys who train even harder than that.
    ok, so i took the all caps to get the gist of your post and got this:

    BIG LOL. HARD LONG. DOMS BIG. HARD BIG BIG HARD. HARD SORE. EAT MORE FOOD. HARD FOOD.

    not gonna lie, kind of excited right now
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  12. #12
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    I wouldn't even worry about that, but probably 1.5-2 pounds to start, and as you build muscle and become more experienced, that will drop.

    Probably .075-1 pound per month in year 2.

    Year 3 only half a pound per month, and year 4 and beyond you're looking at 0.25 pound or less.

    I wouldn't focus on that. It's a difficult thing to accurately measure.

    Focus on the process, not the outcome.

    Fall in love with lifting, learn a lot, and see results. Seeing results is motivating and you want to keep going, doing better, learning more, etc.

    Focus on the small steps that'll get you to your end goal, and have fun with it.
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  13. #13
    Train hard play harder Tommy W.'s Avatar
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    You will gain what you gain. Nobody can tell you how much. There are too many factors. The fact that you are so underweight tells me that historically you don’t eat much and unless you change that you’ll get nowhere.
    If you don't get what you want you didn't want it bad enough
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