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The Somanabolic Muscle Maximizer Pdf Full FREE! Download it before link goes down..

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The Somanabolic Muscle Maximizer Pdf Full FREE! Download it before link goes down..

The Somanabolic Muscle Maximizer Pdf Full FREE! Download it before link goes down..

The Somanabolic Muscle Maximizer Pdf Full FREE! Download it before link goes down..

The Somanabolic Muscle Maximizer Pdf Full FREE! Download it before link goes down..

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How Much Muscle Can I Build, Really?

How Much Muscle Can I Build, Really?
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How Much Muscle Can I Build, Really?

Have you ever wondered why some people seem to pack on the muscle in a short period of time, while others might be overjoyed when you put on 5-6 lbs of lean body mass in a year?

How Much Muscle Can I Build, Really?

It's about how much muscle can you build and the answer isn't just so straight forward or simple.

How Much Muscle Can I Build, Really?
How Much Muscle Can I Build, Really?

Consider the following: The average man has between 30% to as much as 60% of his lean body mass as actual muscle. The average women has between 25% to 50% of her lean body mass as actual muscle.

Muscular growth is rarely a liner process and tends to come in a series of cycles.

"You cannot calculate your actual muscle gain, short of having a biopsy." - Jeremy Likeness, Certified Personal Trainer and Body Transformation Expert

That means that no matter what you eat, how hard you train or what supplements you take, muscle growth will never come at a predicable steady rate. This makes those 10-12 pounds of muscle a year for a natural bodybuilder a myth along with any other hard numbers telling you how much actual muscle to expect or any references to the actual rate of growth.

Here's just a short list of the things that can influence your muscle growth:
holidays injuries illness nutrition training sleep medications complications called "life" and more...

By the way...

Some people are genetically predisposed at packing on lean body mass and can just look at a weight and gain muscle (you know those people right?). Others have to work like the dickens to just gain an ounce of muscle and their rate of growth is slower.

Researchers from the Netherlands, Van Etten, L.M., Verstappen, F.T., & Westerterp, K.R. studied the effect of body build on weight-training-induced adaptations in body composition and muscular strength. Medicine and Science in Sports and Exercise, 26, 515-521. In the study they found that men with a "solid" build gained more muscle than men with a "slender" build following a 12-week weight-training program .

Although fat-free mass increased in both groups, the slender guys gained only 0.7 pounds (0.3 kilograms) versus 3.5 pounds (1.6 kilograms) in the solid group. My point is...

The nearer you get to your muscular genetic potential, the slower the gains will be. This is known by exercise professionals as the ceiling of adaptation. The longer you've been training, the slower your gains will be. Somebody like me who's been training for 17 years will gain less muscle mass than a new trainer who's just started out in the first 6 weeks.

So what does this mean to you?

That being said, based on the consensus of the available studies, the average trainee can gain roughly 2-4% of their initial weight in the form of muscle after 6 weeks of regular resistance exercise. These figures are based on the results of studies using trained subjects with a body fat percentage of 10-15%. Extremely lean or obese individuals would be hard to predict.

None of the studies I could find made reference to a female's ability to build muscle so my best guess is about half of the male studies but I can't prove that as there's no research to fall back on. Let's face it...

How much muscle can I gain is not a linear approach. You won't keep growing at the same rate forever. In fact, the studies that do reference muscle growth were only on male trainees in the first 6 weeks of training. That seems somewhat predictable but after those 6 weeks, you need to know what to expect and it's not going to be the same number week after week or year after year.

Over the course of a year, it's rare for people to add more than 25 lbs of muscle but it's very possible for them to add more than 25 lbs of lean body mass. Lean body mass defined as a combination of anything that is not fat. And that's why...

Increasing your lean body mass is something you can track and calculate and should be your focal point to determine your progression. How much muscle you build in a given time period is not because it's not a linear process and it can't realistically be determined short of a biopsy.

"A beginner on a decent training and nutrition program might be able to gain 25 pounds of muscle in their first year of training. In year two, we can cut that number in half, giving you a gain of 10-12 pounds. In year three, the gains will be halved again, giving you 5-6 pounds of new muscle." - Christin
Finn

If you are gaining more lean body mass that is generally a positive because you are gaining more muscle than fat. For most weight-gainers, .5 pounds per week would be an even more realistic goal as they reach their genetic limit. Frankly...

Staying focused on your goal by training intensely, eating consistency and engaging in proper recovery are things you can control and will result in your optimization of lean body mass.

Remember that gaining muscle is a long-term project. If you're dedicated and consistent in your efforts, you will not be disappointed.

How Much Muscle Can I Build, Really?
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How Much Muscle Can I Build, Really?

How Much Muscle Can I Build, Really?
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How Much Muscle Can I Build, Really?

Have you ever wondered why some people seem to pack on the muscle in a short period of time, while others might be overjoyed when you put on 5-6 lbs of lean body mass in a year?

How Much Muscle Can I Build, Really?

It's about how much muscle can you build and the answer isn't just so straight forward or simple.

How Much Muscle Can I Build, Really?
How Much Muscle Can I Build, Really?

Consider the following: The average man has between 30% to as much as 60% of his lean body mass as actual muscle. The average women has between 25% to 50% of her lean body mass as actual muscle.

Muscular growth is rarely a liner process and tends to come in a series of cycles.

"You cannot calculate your actual muscle gain, short of having a biopsy." - Jeremy Likeness, Certified Personal Trainer and Body Transformation Expert

That means that no matter what you eat, how hard you train or what supplements you take, muscle growth will never come at a predicable steady rate. This makes those 10-12 pounds of muscle a year for a natural bodybuilder a myth along with any other hard numbers telling you how much actual muscle to expect or any references to the actual rate of growth.

Here's just a short list of the things that can influence your muscle growth:
holidays injuries illness nutrition training sleep medications complications called "life" and more...

By the way...

Some people are genetically predisposed at packing on lean body mass and can just look at a weight and gain muscle (you know those people right?). Others have to work like the dickens to just gain an ounce of muscle and their rate of growth is slower.

Researchers from the Netherlands, Van Etten, L.M., Verstappen, F.T., & Westerterp, K.R. studied the effect of body build on weight-training-induced adaptations in body composition and muscular strength. Medicine and Science in Sports and Exercise, 26, 515-521. In the study they found that men with a "solid" build gained more muscle than men with a "slender" build following a 12-week weight-training program .

Although fat-free mass increased in both groups, the slender guys gained only 0.7 pounds (0.3 kilograms) versus 3.5 pounds (1.6 kilograms) in the solid group. My point is...

The nearer you get to your muscular genetic potential, the slower the gains will be. This is known by exercise professionals as the ceiling of adaptation. The longer you've been training, the slower your gains will be. Somebody like me who's been training for 17 years will gain less muscle mass than a new trainer who's just started out in the first 6 weeks.

So what does this mean to you?

That being said, based on the consensus of the available studies, the average trainee can gain roughly 2-4% of their initial weight in the form of muscle after 6 weeks of regular resistance exercise. These figures are based on the results of studies using trained subjects with a body fat percentage of 10-15%. Extremely lean or obese individuals would be hard to predict.

None of the studies I could find made reference to a female's ability to build muscle so my best guess is about half of the male studies but I can't prove that as there's no research to fall back on. Let's face it...

How much muscle can I gain is not a linear approach. You won't keep growing at the same rate forever. In fact, the studies that do reference muscle growth were only on male trainees in the first 6 weeks of training. That seems somewhat predictable but after those 6 weeks, you need to know what to expect and it's not going to be the same number week after week or year after year.

Over the course of a year, it's rare for people to add more than 25 lbs of muscle but it's very possible for them to add more than 25 lbs of lean body mass. Lean body mass defined as a combination of anything that is not fat. And that's why...

Increasing your lean body mass is something you can track and calculate and should be your focal point to determine your progression. How much muscle you build in a given time period is not because it's not a linear process and it can't realistically be determined short of a biopsy.

"A beginner on a decent training and nutrition program might be able to gain 25 pounds of muscle in their first year of training. In year two, we can cut that number in half, giving you a gain of 10-12 pounds. In year three, the gains will be halved again, giving you 5-6 pounds of new muscle." - Christin
Finn

If you are gaining more lean body mass that is generally a positive because you are gaining more muscle than fat. For most weight-gainers, .5 pounds per week would be an even more realistic goal as they reach their genetic limit. Frankly...

Staying focused on your goal by training intensely, eating consistency and engaging in proper recovery are things you can control and will result in your optimization of lean body mass.

Remember that gaining muscle is a long-term project. If you're dedicated and consistent in your efforts, you will not be disappointed.

How Much Muscle Can I Build, Really?
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Fat Loss Muscle Gain - Four Ways to Burn Fat Without Muscle Loss

Fat Loss Muscle Gain - Four Ways to Burn Fat Without Muscle Loss
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Fat Loss Muscle Gain - Four Ways to Burn Fat Without Muscle Loss

Fitness model bodybuilders have known for decades that increasing lean muscle mass is the best natural way to burn calories fast - resulting in fast weight loss and body fat percentage reduction.

Fat Loss Muscle Gain - Four Ways to Burn Fat Without Muscle Loss

To do this you need a balanced nutritionally dense diet while incorporating a well rounded high intensity fitness program. This is easy to do but you have to focus, get determined and follow the fat loss plan below.

Fat Loss Muscle Gain - Four Ways to Burn Fat Without Muscle Loss
Fat Loss Muscle Gain - Four Ways to Burn Fat Without Muscle Loss

Effective Fat Loss Diet

Here's a simple fat loss muscle gain diet plan for women and men to follow. Eat five times a day and spread your meals out three hours apart. Instead of worrying about how many calories each food item has, focus on nutrient dense super foods and balance (lean proteins and carbohydrates (complex) and healthy fats).

Example of nutritionally dense super foods include

o Proteins - lean meats, fish, egg whites, soy protein

o Complex Carbohydrates - yams, whole grains, brown rice, and green leafy vegetables (i.e. spinach)

o Healthy Fats - olive oil, almonds, fish oil, and avocados

To bust through fat loss plateaus, cycle your calories with load and burn days. You'll need to eat more calories and consume more carbohydrates on your load days, while on your burn days you will be more in line with a low-carb lower calorie diet.

Again your mantra is nutrition density and balance; ensuring your body gets proper vitamins and minerals needed to repair itself. These are the characteristics of a great muscle gain diet.

Building Muscle/Fat Loss Workout

A muscle gaining workout will increase your metabolism allowing you to burn calories faster. To build muscle quickly you will need to perform this 3x3x3 workout plan:

o Weight Training - 3 times a week - 30 minutes

o Cardio Training - 3 times a week - 15 minutes

o Core Training - 3 times a week - combine with cardio

To burn fat faster, make sure to work your large muscle groups (i.e. chest, back, legs). The best fat burning exercises are the bench press, squats, and leg press. These surefire exercises are performed by successful bodybuilders for a complete workout routine.

The elliptical cross trainer, will not only build your cardiovascular strength, it will also help you tone your smaller muscle groups in your arms and legs. A proven fitness tip is to set the elliptical to 'interval training' for a more efficient calorie burn.

Core training will consist of working your abs and lower back. The benefits of strengthening these muscles is better posture and balance. Not to mention slimming your waist line.

Tip: be sure to rest between weight training days; this is needed for your body to repair the shredded muscle tissue.

Muscle Gain/Fat Loss Supplements

In many fitness inner circles there is much controversy regarding fat loss or muscle building supplements (i.e. creatine). First be warned, you must avoid all steroids and pills that promise near instant results - these are always bad news to your long term health.

You will find conflicting evidence, when it comes to nutrition supplements, and the impact fat loss boosters have on your quest for burning fat. For now take a multi-vitamin designed for your gender; you will insure your body is getting everything it needs to function properly.

There is evidence that thermogenic fat burners will boost your metabolism and aid in burning more calories. Studies show that you can expect to lose seven to 10 pounds over a short period of time.

You will want to try a thermogenic that is free of ephedra or stimulants (like caffeine). A widely available thermogenic is Hydroxycut - caffeine free. Be sure to check with your doctor before taking any fat loss, muscle building or weight loss supplement.

The best natural supplement for fat loss and muscle gain is drinking lots of water. Make sure you are drinking at least a gallon of water a day to rid your body of toxins found in adipose tissue.

Know the difference between fat loss and weight loss

Many fitness trainers will measure your progress two ways (scale weight and body fat percentage).

Your body fat percentage is the most important out of the two body measurements. You can measure your own body fat percentage at home with a specialized weight scale.

When you see that your body fat percentage is going down this usually means your lean muscle mass is increasing.

On the other hand, you may be experiencing weight gain, because you are building muscle.

The best indicator of progress is whether or not you're fitting in your slim clothes (think skinny jeans) and your body appears to be more muscular (think six pack abs). These are what fitness models go by to know if they're experiencing fat loss and muscle gain.

Fat Loss Muscle Gain - Four Ways to Burn Fat Without Muscle Loss
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