Bodybuilding progress is often very one-sided. When you first enter the gym, you’ll see incredible gains in terms of muscle mass, and you’ll shed a great deal of body fat, during your first year of solid training and clean eating. The following year, things will continue to be good, but the gains will be slower. You won’t gain muscle at the same rate, and it’ll become much harder to burn that body fat. By year 5, 10, or 15, you will likely discover you are just treading water, hoping to maintain your gains made in earlier years.
Here are some guidelines for measuring the gains you will want to make in your first five years of bodybuilding training. These goals are moderate and realistic. Some younger bodybuilders may see better gains, and some older athletes may see less. The important thing to remember is that a guideline such as this one can provide some structure and assistance in making and reaching goals.
Year One
Muscle gain: 10 pounds of muscle gain in year one.
Fat Loss: 10 pounds of fat loss in year one.
Performance Goals: Add 30 pounds to all compound lifts.
Year Two
Muscle gain: 8 pounds of muscle gain in year two.
Fat Loss: 5 pounds of fat loss in year two.
Performance Goals: Add 30 pounds to all compound lifts.
Year Three
Muscle gain: 8 pounds of muscle gain in year three.
Fat Loss: 5 pounds of fat loss in year three.
Performance Goals: Add 20 pounds to all compound lifts.
Year Four
Muscle gain: 5 pounds of muscle gain in year four.
Fat Loss: 4 to 5 pounds of fat loss in year four.
Performance Goals: Add 20 pounds to all compound lifts.
Year Five
Muscle gain: 5 pounds of muscle gain in year five.*
Fat Loss: 2 to 5 pounds of fat loss in year five.
Performance Goals: Add 10 pounds to all compound lifts.
*By this point, gaining five pounds of muscle per year is a terrific accomplishment, particularly for the beginning bodybuilder. If you have made the estimated gains in year 1 through 4, then you are starting year five a full 30+ muscular pounds bigger than when you started. You may in face be approaching your natural limits. If you use anabolic steroids, your numbers may be significantly different. Expect more initial gains and steadier gains over each year in terms of muscle mass gains. You should never consider the use of anabolic steroids until – at the very earliest – year five.
Of course, your numbers will vary greatly. You will have a starting line which is going to be different from those of every other bodybuilder in the world. However, you will certainly be able to main the best gains possible for a person with your frame. If you begin your weightlifting journey at 120 pounds, you are going to have a different muscle-building experience than the man who starts training when already weighing 210 pounds. Remember that consistency is the key when it comes to bodybuilding gains. You must eat, train, and sleep religiously in order to make and keep these gains.