Muscle for life

How Much Muscle Can You Build Naturally?

How Much Muscle Can You Build Naturally?

If you want to know how much muscle you can build without steroids, and how fast, then you want to listen to this podcast.

When I started working out, I was just over six feet tall and weighed about 155 lbs.

I was your average skinny dude.

After about 1.5 years of traditional “bodybuilder workouts,” I was … shall we say … a little less skinny.

I had gained about 20 pounds since starting in the gym (~175 pounds), which isn’t very impressive considering most of it was gained in the first 10 months — the “newbie gains” phase.

After 7 years, I weighed around 190 lbs, and was about 16% body fat.

A big change from where I had started, of course, but that means that in 5 to 6 years, I had gained just 10 to 15 pounds of muscle.

Again, not very impressive considering how much time and work I had put into my training.

Well, this is where I decided to get serious about educating myself on the science of muscle building and fat loss, and I quickly discovered that I was making a lot of mistakes.

For example, I was working exclusively in the 10 to 12 rep range and doing a lot of isolation exercises instead of compound exercises, and I thought you just had to “eat big to get big” and “eat clean to get lean.”

This was a turning point.

I dramatically changed the way that I was eating and training.

I’m currently 193 pounds and 9% body fat, which means that while things have slowed down (as they should), I’ve continued to gain a bit of muscle year after year.

How much will I ultimately be able to gain, though? How big will I be able to get without having to turn to steroids?

Well, that’s what this episode is about.

By the end, you’re going to know what determines how much muscle you can gain, approximately how much muscle you can gain, and why some people can gain more and some less.


12:51 – What determines how much muscle you can build naturally?

15:23 – How does our muscle structure relate to our muscularity?

17:27 – What bodily factor most influences how quickly you can gain muscle?

20:00 – How much muscle am I going to be able to gain?


















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What did you think of this episode? Have anything else to share? Let me know in the comments below!

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

If you like what I have to say, sign up for my free newsletter and every week I'll send you awesome, science-based health and fitness tips, delicious "diet-friendly" recipes, motivational musings, and more.


If you want a "paint-by-numbers," step-by-step blueprint for building a muscular, lean, strong body...faster than you ever thought possible...then you want to check out my bestselling books.

Here's a little sneak peek of what you'll learn inside...

  • The 7 biggest muscle building myths & mistakes that keep guys small, weak, and frustrated. (These BS lies are pushed by all the big magazines and even by many trainers.)
  • How to build meal plans that allow you to build muscle, lose fat, and get healthy with ease…eating foods you love (yes, including those deemed “unclean” by certain “gurus”)…and never feeling starved, deprived, or like you’re “on a diet.”
  • The 5 biggest fat loss myths & mistakes that keep women overweight, disappointed, and confused. (These BS lies are pushed by all the big magazines and even by many trainers.)
  • An all-in-one training system that delivers MAXIMUM results for your efforts…spending no more than 3 to 6 hours in the gym every week…doing workouts that energize you, not wipe you out.
  • A no-BS guide to supplements that will save you hundreds if not THOUSANDS of dollars each year that you would’ve wasted on products that are nothing more than bunk science and marketing hype.
  • And a whole lot more!

The bottom line is you CAN achieve that “Hollywood body" without having your life revolve around it. No long hours in the gym, no starving yourself, and no grueling cardio that turns your stomach.

My book will show you how. Get it today and let’s build a body you can be proud of.

Bigger Leaner Stronger

Bigger Leaner Stronger

Thinner Leaner Stronger

Thinner Leaner Stronger

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  • Jordan Sandmeyer

    You’re the man Mike. Appreciate your authenticity, knowledge, and practicality of the goods. I’m a skinny dude but by following your BLS 3-day split and lean bulking diet for about 5 months I’ve went from 150 lbs to 160 lbs with good strength gains (while leaning out). Looking forward to the long-haul 4-5 year mark for gains. Again, you’re the fucking man.

    All the best,

    • That’s awesome Jordan! Keep up the great work!

      I’d love to feature you as a Success Story if you’re interested. Just shoot me an email 🙂

      • Jordan Sandmeyer

        I’ll keep going for sure. And that’d be cool man. Let me find a before pic and I’ll send it. Appreciate the offer!

        • Sounds good! Just email me: [email protected]

          • Jordan Sandmeyer

            Hey bro, I don’t have any sufficient before pics. Would it be alright if I sent an email in say a year or so?

          • Absolutely!

          • Jordan Sandmeyer

            Right on. Well thanks again man, you’re much appreciated.


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