The question of how much muscle one can build naturally versus with steroids is a common one in the fitness world. This article will explore real-world examples and scientific studies to shed light on the potential for muscle growth in both scenarios.
Natural bodybuilding requires consistent effort and dedication. While individual results vary, a typical natural lifter can expect a certain growth pattern. Initially, muscle gains are relatively rapid, but they slow down over time as the lifter approaches their natural genetic potential. I’ve been training naturally for about 15 years, and in my first five years, I gained roughly 20 pounds of muscle. Over the subsequent decade, I’ve added another 7 pounds, bringing my total muscle gain to 27 pounds. This trajectory – faster growth at the beginning, followed by slower gains – is typical for most natural lifters.
Research supports this observation. Studies indicate that men tend to reach their natural muscle-building limit after gaining 20 to 40 pounds of muscle mass, while women typically max out after gaining 12 to 24 pounds. While advanced training and dietary strategies can slightly push these boundaries, the increases are generally marginal.
Maximizing natural muscle growth requires a multifaceted approach. Training should be challenging and consistent, involving a variety of exercises and progressive overload (gradually increasing weight or reps). Diet plays a crucial role as well. Maintaining a moderate caloric surplus for a significant portion of the training period and consuming sufficient protein (at least 0.7 grams per pound of body weight) are essential for optimal gains. By adhering to these principles for 5 to 10 years, most individuals can expect to gain 20 to 40 pounds of muscle and come close to realizing their natural potential.
Alex Leonidas, a YouTuber, gained approximately 40 pounds of muscle over 13 years of lifting. He went from 120 pounds to 160 pounds at a similar body fat percentage. Another example is Jeffrey Verity Schofield, who added roughly 43 pounds of muscle in 10 years, increasing from 150 pounds to 193 pounds at a comparable body fat level. Both individuals incorporated periods of bulking and cutting into their training regimens.
To further illustrate the potential of natural bodybuilding, it’s worth looking at pre-steroid era bodybuilders. Since anabolic steroids weren’t synthesized until the early 1930s, any bodybuilder before that time was necessarily natural. There were many impressive physiques from that era, showcasing significant muscularity and leanness. While training and nutrition methods have advanced considerably since then, these examples demonstrate the potential for muscle growth without steroids.
Now, let’s delve into the impact of steroids. A landmark study from 1996 by Bhasin et al. provides compelling evidence of their effects. The study divided subjects into four groups: no training or steroids, training only, steroids only, and training with steroids. The group that trained naturally gained 4.4 pounds of muscle in 10 weeks. The group that trained with steroids gained 13.4 pounds – over three times as much. Astonishingly, the group that took steroids without training gained 7 pounds, exceeding the gains of the natural training group.
The steroid dosage in the study was 600 milligrams of testosterone per week. While this is considered high by therapeutic standards, it’s on the lower end for many competitive bodybuilders, who may take several times that amount. A 2001 follow-up study by the same research group examined the effects of varying steroid doses. The results showed a dose-dependent response, with higher doses leading to greater muscle gains. The group receiving the highest dose (600mg/week) gained approximately 20 pounds of muscle in 20 weeks, without any weight training.
Real-world examples also highlight the dramatic impact of steroids. Sean Clarida, the 212 Mr. Olympia champion, was a world-class natural bodybuilder before using steroids. He gained an estimated 20 pounds of muscle naturally. After starting steroid use, he added another 60 pounds – triple his natural gains. Chris Bumstead, the reigning Mr. Olympia Classic Physique champion, gained an estimated 55 pounds of muscle naturally before enhancing. He has since added around 40 pounds.
It’s crucial to recognize that individual responses to both natural training and steroids can vary significantly due to genetics. Some individuals gain minimal muscle naturally, while others experience substantial growth. Similarly, responses to steroids differ, with some individuals gaining significantly more muscle than others at the same dosage.
Steroids can undoubtedly accelerate muscle growth, potentially doubling or even tripling gains depending on individual factors. While offering significant potential for muscle development, steroids also carry considerable health risks. Side effects can include cardiovascular issues, skin problems, and hormonal imbalances. It’s essential to carefully weigh the potential benefits and risks before considering steroid use.
While this information focuses on muscle growth potential, it’s important to remember that muscle size isn’t the sole indicator of training effectiveness or knowledge. Evaluating training advice should be based on sound reasoning, supported by evidence and experience, rather than solely on the size of the individual giving the advice.
