I find this interesting, 4 years ago I posted about the progress I was making in natural bodybuilding. I just hit 10% body fat at 220lbs for the first time and I was excited! Today, I measured 10% body fat again and now I weigh 230lbs. I’m very happy about this progress! When you break it down though, it’s 9lbs of lean muscle gained over 4 years. That’s only 2.25lbs of muscle per year!

To me, as a natural athlete that is progressing into his late 30’s, I think these are some very good gains. But, it’s not 20lbs per year! I think many new bodybuilders have the false assumption that they will gain huge amounts of muscle every year. Initially, that may be the case for someone just getting started. A 10-20lb muscle gain in the first year is certainly possible for a natural competitor, and of course individual variations will occur. But, as a veteran lifter that is a drug-free athlete, expecting a lot more than what I have personally seen for myself each year is likely a setup for a letdown! Natural bodybuilding works as a crockpot slow-cooker!

You will keep seeing progress year over year, but it’s not overnight success. Just like Heinz ketchup, the best things come to those who wait, and keep busting their butt in the gym! It’s a life-long journey! #enjoythejourney #onestepatatime #naturalpro #integratedbodybuilders #integratedfitness

Jon Arnold
Owner and CEO of Integrated Fitness of Dover LLC
ACE Certified Personal Trainer, NASM CES, B.S. Nutrition
“But those who trust in the Lord will find new strength. They will soar high on wings like eagles. They will run and not grow weary. They will walk and not faint.” Isaiah 40:31 (NLT)