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how to develop muscles


Measurement Procedure:

Chest - measured relaxed (not flexed or expanded), arms at sides, tape under armpits
Biceps - flexed, at largest point
Forearms - fist clenched, hand out straight, measured at largest point
Neck - below Adam's apple at smallest point
Thighs - standing relaxed, midway between hip and knee
Calves - standing relaxed, at largest point

Depending on how unrealistic or realistic your expectations are, those numbers may seem way too low, or ridiculously high: If you've never used steroids and have been training seriously for more than five years and have actually gotten lean enough to see your abs then you probably think your predictions are unattainable.

Natural Gains Expectations

Year of Training Potential Yearly Rate of Muscle Gain

1        20-25 pounds (2 pounds per month)
2        10-12 pounds (1 pound per month)
3        5-6 pounds (0.5 pounds per month)
4+      2-3 pounds (not worth calculating)

Seated Rows

I came up with this shorthand approach to calculate your maximum Lean Body Mass (LBM). Your LBM is everything in your body besides fat, including your bones, organs, muscle, and blood.

Height          Max LBM (Weight - Body Fat)
5'4"    130 pounds
5'5"    135 pounds
5'6"    140 pounds
5'7"    145 pounds
5'8"    150 pounds
5'9"    155 pounds
5'10"  160 pounds
5'11"  165 pounds
6'0"    170 pounds
6'1"    175 pounds
6'2"    180 pounds

Here are yearly expectations for a lifter with a 7-inch wrist:

Year 1 - 14.7 pounds
Year 2 - 7.35 pounds
Year 3 - 3.68 pounds
Year 4 - 1.84 pounds
Year 5 - 0.92 pounds

You only need to calculate your first-year expectations, and then have then each year thereafter. To do so you can utilize this simplified formula to calculate year one gains only:

It should be noted that for underweight individuals first-year gains may come at a more rapid pace. It is logical to assume that your body wants to seek a healthy weight for your age and frame, and may allow for additional first-year muscle mass increases.

They present reasonable gains standards for most lifters. Being 10 pounds shy of the greatest natural champions of all time still, provides you with an impressive amount of muscle mass.

As the human arm grows bigger and bigger, it becomes more difficult to add each addition inch, if we look at the circumference of a circle, we find that with each additional inch the area grows by a greater degree. 

Obviously, the arm isn't a perfect circle, but this example does hint at the reality that each additional inch of arm size becomes more and more difficult to achieve.

Here are the areas of circles ranging from 10 to 22-inch circumferences. This example will reveal how much additional arm area is required to gain an extra inch depending on your current arm size.

10 inch arm = 7.94 area
11 inch arm = 9.62 area
12 inch arm = 11.46 area
13 inch arm = 13.46 area
14 inch arm = 15.62 area
15 inch arm = 17.94 area
16 inch arm = 20.42 area
17 inch arm = 23.06 area
18 inch arm = 25.77 area
19 inch arm = 28.71 area
20 inch arm = 31.81 area
21 inch arm = 35.07 area
22 inch arm = 38.49 area

The method of describing the human body based on several characteristics including:

Muscle length
Muscle belly size and shape
Limb length
Fat storage tendencies
Muscle building tendencies
Waist size
Shoulder size (broad/narrow shoulders)
Bone size

Body type tendencies could be masked by situational factors. For example, an endomorph who is undereating, or who has a fast metabolism and is struggling to intake a quality amount of daily calories, may start to resemble an ectomorph.

Now, take this measurement and add 10" to it. The next step is to add in a final adjustment based on body fat percentage, using the chart above.

A reasonable goal for you to aim for at this body fat percentage would be 18-inch arms. This is not to say you will reach this degree of arm size if you keep training, but you should at least come close.
Muscles Reviewed by Bodybuilding Gym on 04:06 Rating: 5

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