Selen Dar

Muscle-Building Workout and Diet

What’s up, guys. Sean Nalewayj here,
and today I want to discuss one very important principle that natural lifters really should
be aware of and understand. I did touch on this in the previous video
but I wanted to expand on the concept a little bit here. And that is the law the diminishing returns
that you’ll experience as you progress from one year of training to the next. In other words, it’s the simple fact that
the longer you’ve been properly training and the more muscle you’ve gain, the more
your rate of muscle growth will naturally slowed down. And the longer it will take to continue building
additional muscle. Remember that your body doesn’t actually
want to hold on to all these excess muscle that you’re trying to build. Muscle requires a lot of energy and resources
to built and maintained, so your body has genetic limits in place to prevent you from
gaining too much. And as you get further and further away from
your natural set point, and your body is holding on to more and more of this extra muscle,
the harder and harder it starts pressing on the brakes to stop things from going to an
excessive level. So it’s not going to be a linear process
where since you gain, say fifteen pounds of muscle mass in the first year, that you should
then expect to gain fifteen more pounds in the second year and another fifteen in the
third year. It’s not going to work that way. And expecting that it is going to work that
way is not only going to set you up for disappointment, obviously, but it can actually be directly
counterproductive to your results. And that’s because if you’re expecting
to just continue replicating your rate of muscle growth form all the previous period
up to this point, because you think that process is supposed to be a straight line, but then
the scale isn’t going up in the way you expected or you’re not seeing a visible
gains in the way you expected it makes you liable to start pushing the envelope with
your training and your diet in a way that can actually have real negative consequences. Getting carried away in the gym in terms of
volume and intensity is one possibility which could lead to injury, but the other more common
one is that you’ll go overboard on your food intake trying to maintain that linear
rate of muscle gain. And you’ll end up putting an excessive amount
of fat as a result. You’ll think you’re putting on muscle
but the actual ratio of muscle to fat gain will be far less than ideal, let’s say. And this is something that happened to me
personally as a beginner/intermediate because I just didn’t understand this concept and
I way over estimated how much muscle I was actually capable of building within a certain
timeframe. So I was literally just stuffing myself with
food all day long, thinking that I was supposed to just keep building more and more muscle
at the same pace all the way through. And as you can guest, I ended up putting on
a very significant amount of body fat as a result. And then when I did cut later on, I realize
that the amount of actual muscle I have build relative to how much weight I have gained
was way less than I thought it was. So always keep in mind that your muscle building
journey will be a game of diminishing returns and it’s very important to understand this
so that you have realistic expectation about how the process works, and so that you can
stay patient and so that you don’t do anything crazy with your training or your diet to try
to excessively speed up the process and end up fat or injured as the result of that. Or fat and injured, which would be quite a
sad combination. When you first start out lifting, you’ll
make gains relatively quickly because weight training will be a brand new stimulus for
your body and because you won’t be carrying a lot of muscle to begin with. And as your body becomes more and more accustomed
to training and it’s being forced to divert its resources on to building and maintaining
more and more muscle, the process will naturally slowed down. I did cover this in another video and this
just a rough approximation, but assuming you’re following a proper training and nutrition
plan and you’re remaining consistent with it. And you’re starting once you’re fully
grown and from a normal healthy body weight then you’ll probably reach about 50% of
your noticeable genetic muscle building potential within the first year of training. And then from there it will decrease by about
half for every year after that. Again, this is just a ballpark figure, so
don’t put too much stock in it. It could be 40%, it could be 55%, no one can
say for sure. But when you consider that most natural lifters
will max out the vast majority of the total noticeable muscle mass your body is capable
of building within about three to five years of proper training and nutrition that would
be a reasonable guideline to go by. So in other words, out of a hundred percent
of your genetic potential you’ll reach about 50% after year one, maybe around 75% after
year two, 85-90% after year three. And then after four years and beyond you’d
be right up near your natural limit, which for guys with average genetics would probably
be somewhere around thirty pounds of total lean muscle mass give or take. Maybe twenty pounds for those slightly below
average, maybe forty for those with good genetics but somewhere around that thirty pound mark
for the average lifter. And for women, take those figures and cut
them by toughly half. It’s not that you can’t build more muscle
after four or five years of training. You certainly can. But it’s just that the rate of growth will
slow down very, very sharply. Now, I know that some people don’t want
to believe this or they think it’s just a negative limiting believe, and you can achieve
anything you set your mind to, but this is just a fact of how the process works. And it’s a fact of how the builds muscle. There are genetic limits in place that influence
how fast you can gain muscle and how much muscle you can build in total as a natural
lifter. And you’re going to be far better off both
physically and mentally if you maintain realistic expectations with this. Otherwise you just going to end up feeling
constantly disappointed and you might end up doing things in the gym or in the kitchen
that are actually counterproductive to your physique. By all means, set big goals if that’s what
you’re after and train hard and focus on your nutrition to maximize your own potential
if that’s what you’re trying to do. But at the same time, maintain a down to earth
outlook and understand that the more progress you achieve the more your overall rate of
progress will slow down. And as a natural lifter, once you’re passed
that three or four year mark, assuming you’ve done things properly and have made a significance
gains by that point, it’s best to really allow your patience to kick into gear, be
proud of what you’ve achieved and then start thinking more in terms of a slower, gradual
long term approach for continued progress over the longer term. So I hope this was helpful, guys. If you want to get a complete step-by-step
plan to help you maximize your genetic muscle building potential in the most efficient way
possible. Including fully structured workout plans,
meal plans, supplement guides and one-on one coaching, make sure to head over to
and grab my complete Body Transformation Blueprint System. You can do that by clicking up here at the
top of the screen, or by using the link in the description box. If you enjoyed the video, as always, make
sure to hit the like button, leave a comment and subscribe to stay up to date on future
videos. You can also check out my official blog over
at for all of my latest updates. And you can follow me social media here if
you aren’t already. Thanks for watching, guys. And I’ll see you in the next video.

19 thoughts on “The Reality Of Building Muscle As A Natural Lifter

  1. guys there is a question that i cant find its answer in Youtube
    its that for a natural lifter , if you stop lifting for like a month or more do you lose all your muscles or you stay the same as you were ?

  2. Look I am 61 years of age now, and I am still reasonably muscular at 5'11, and I weigh around 250 lbs…There is way too much thinking into this nonsense, too much "science", and overthought into the building of muscle and mass….I have competed at every level, so I know what the hell I am talking about, even if I sound simplistic in what I am saying…SIMPLIFY YOUR THINKING…Use MASS BUILDING EXERCISES AS THE CORE OF YOUR WEIGHT TRAINING ROUTINE….EAT, EAT, EAT, and get at lest 3-5 good meals in a day, and don't sit there like a bitch and count every stupid calorie like a little diet accountant…USE HEAVY WEIGHTS IN YOUR MOVEMENTS…I once gained a huge amount of basic mass using an entire routine consisting of SQUATS, BENCH PRESSES, PRESS BEHIND NECKS, ROWS, DIPS, HEAVY CURLS, HEAVY TRI EXTENSIONS, AND DEADLIFTS….If it comes down to a protien shake or a MEAL, EAT A MEAL, if it is feasiblei!!! Eat and drink MILK, and STOP eating a little wussy chicken roasted, skinless "chicky" breast and a piece of broccoli and then bitch why you cannot gain SPIT!!!…eat steak, eat salt less nuts, eat cheese, eat eggs, eat turkey, eat chicken, eat pizza when you need it, and eat lots of carbos and fats, YEAH, I SAID IT, and stop fretting like a bitch about a small gain in your belt size, your can rip that off later on!!! You need PROTEIN, FAT, and CARBS, when you need to GROW….It's as complicated as you make it people….If your a natural you need to GROW FIRST, not walk around TRYING to grow on a fat free, starvation diet, and expecting any kinds of results!!! And PLEASE STOP USING THAT WUSSY TERM "NATTY", IT SOUNDS SO SISSYFIED AND FEMININE IT'S SICKENING….NOW GROW FOR CRYIN OUT LOUD!!!!

  3. Training for pure muscle building goals is a waste. You will never reach your wanted goals, and natural bodybuilding is a joke. It's damaging for your mental and physical health; you'll injure yourself, overtrain and eat yourself fat, sick and misserable. And not to mention it only leads to unhealthy muscle dysmorphia and at worst case can lead to steroid abuse just to reach your ''goals''.
    No, train for general health and strength.

  4. Hi Sean, I have gained 10-12lbs of weight in the past recent months & also noticed a slight increase in muscularity. As a natty lifter for 18 months it could possibly be the peak of my maximum gains & anything that follows will be half to quarters afterwards…..I have also been with the misconception eating more & training more will continue to make steady gains.

  5. Bodybuilding is a lot like driving a car… if you learn bad habits you'll be getting a lot of tickets and into some accidents… and in bodybuilding using proper form and technique… with years of training, you'll experience the phenomenon of instinctive training…this is an adjunct to muscle confusion… this is like traveling down a different route, or changing directions midstream!

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