1. How long have you been working out with weights?
Beginners can expect to build muscle much faster than someone who has been working out for a longer time because…
When you first start lifting weights your body is not used to any muscle building workouts so your body is going to quickly build bigger & stronger muscles so it can adapt to your new muscle building workout and although you may gain 30+ pounds of muscle mass in your first year as a beginner…
Your fast muscle gain will slow down as you become more advanced because your body is now used to your muscle building workouts and in order for you to keep up the same rate of muscle growth you had as a beginner…
You have to continue to do new muscle building workouts that are more intense that your body is not used to in order to force your body to quickly build bigger & stronger muscles so it can adapt to your new but more intense muscle building workout and the more advanced you get…
It's going to be tougher to find new workouts that will challenge your body and as you get bigger and stronger muscles…
You'll probably need more recovery time from your workouts to allow your muscles to grow bigger and stronger and this alone will cause an advanced person (who probably already has bigger muscles) to build muscle at a slower rate than a beginner
2. How You Workout
If you're getting stronger every time you workout (meaning you use heavier weights, do more reps and/or sets each workout) then you'll build muscle faster than someone who is not getting stronger (meaning they use the exact same weights, reps and sets every workout) and…
3. Your Diet
4. How often you workout + How long you let your muscles rest
If you do the same muscle building workout everyday then your muscles will never have a chance to rest, recover and grow in between workouts so actually…
If you do the same muscle building workout everyday for the same body part then you muscle may actually get smaller and weaker so make sure you take at least 1-to-2 days off or more depending on how strong you are to let your muscles rest, recover and grow because basically…
Your body does not build muscle in the gym, it builds muscle outside of the gym while you're resting.
5. How Young you are
6. Are you male or female?
Men build muscle faster than women simply because they have 10 times more testosterone than women.
7. How long you've been working on certain parts of your body
If you've been working out on your upper body more than your lower body for a long time then you can expect to gain muscle faster in your lower body once you start doing lower body workouts just as if you were a beginner again (see # 1 again) and…
Very thanks for your helpful articles about staying fit and strong.I'm a 22 years male,height is 5'8" and weight is around 72 kgs or 158lbs.In my past I used to do some weight trainings and when I was a beginner I gained some quick muscle mass in a year(my biceps were grown to 14"(measured when cold) from 10")as you said in this article.After 3-4 years break up with my weight training I've again started working outs to build a well shaped body,but now I've more extra body fat(I think it's almost 3-4kgs extra fat(not loose skin) ) than I had before,most of it are around my belly and waist, some on chest and elsewhere...Now I'm trying to gain muscle as well as losing some fats as quickly as possible.I do 3-4 days/week workouts which includes 20-30 minutes cardio by doing some running through the stairs in my house and some rookie level kick boxing with a punching bag(I get really tired after doing my cardios and can't lift any weight before 10 minutes of full resting)...Now my question is am I doing the right process to gain muscle-mass and lose extra fats at a same time.If it is not, then please show me the right way...Thanks
May 15, 2013
Thank you again.I think your guide will help me much...thank u, thumbs up
May 16, 2013
I have belly fat what can i do to get it of i do 100 crunches per day
May 13, 2013
my testosterone is very low although i am 19 .....i am very weak and i did not see any gain in muscle or strength?!
April 24, 2013
i am 23 years old . i m going to gym 5 mounts..
i m gong to gym 6 days a week, (2.30-3.00)ours a day. first time my mussel was pumped but now my muscle not pumping .what can i do now? can i take supplement ?
April 09, 2013
are you doing the same amount of weight and reps each time you workout?
April 09, 2013
I am 18yrs old.and 5 "8in weighing at 190lbs.and wonder if you have a meal plan to build muscle.and also how much cardio do I do a week so I dont gain much fat.
March 01, 2013
I am 23 yrs old and approximately 5'10" and weigh 175 lbs. I want to put on about 10lbs. I started increasing my calories to 3000 per day about 2 days ago. How fast can I expect to gain the weight?
Also any suggestions to help get all those calories without having to cook every meal? I current take amino acids, multi vitamin, and a pre workout on the days I work out, which is Monday, Wednesday, and Friday. I also do yoga on Saturday
June 14, 2012
if you are having a hard time getting 3000 calories then you can use protein shakes or weight gainers
June 17, 2012
Hello, I'm a male who's 5'9 and 145 (up from 135 from a month ago). My shoulders to waist ratio is good, but only because I have a very skinny waist. I am toned everywhere with adequate muscle mass. However, my shoulders are very narrow (especially when you cannot see my waist). I'm afraid I can't increase my shoulder size due to genetics. What can I do to broaden the appearance of my shoulders? Thanks
June 14, 2012
Hey Adrian I have been following your weight loss plans for a while now when I was 14 I weighed about 260 about 5'5. Then I turned 16 while working really hard and weighed 160 5'7. I recently turned 17 5'8 and weigh 165 since I was starting to work with muscle workouts. I notice I still have some fat or "loose skin" and I was wondering should I focus on only gaining muscle or focus on burning some of the fat that I still have left. Thank you and have a nice day.
April 07, 2012
ok i read it so I just focus on only gaining muscle now?
April 08, 2012
you can actually focus on both (burning fat & building muscle).
to avoid loose skin just avoid gimmicky diets
April 09, 2012
ok thank you so much for helping me get this far and I will continue to go further!
April 11, 2012
I am 19 years old, i have baby weight I'm trying to get rid of around my abdomen. I'm eating about 1,200 calories a day doing ab workouts , but at the same time I'm doing butt workout with weights to get a bigger butt.My question is, With what I'm doing will that help get a bigger butt and a smaller waist at the same time? Or what do i have to do to get to 130 lbs. ( I'm 145 lbs.) look skinny butt with a huge butt?
March 26, 2012
how tall are you now? It would be quicker overall if you focused on losing weight first.
March 27, 2012
I am 5'4 .
March 27, 2012
Like I said - you should focus on losing weight first BUT... you can continue to do the butt workout but only expect to see the curves come out as you lose more fat
March 28, 2012