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Old 03-26-2009, 08:56 AM   #1
Jenny Davis
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What's a Healthy Amount of Weight Gain?

Hello,

I'm a rugby player who mixes in the occasional WOD (1-2 weekly) with my lifting, running, practice schedule. I'm 5'5 and 150, and want to put on some more muscle -- 5 or 10 lbs. People always give advice like "you can't lose more than 1lb fat in a week," but is there a similar guideline for muscle weight gain? (ie, "if you're gaining more than X amount each week you're probably putting on fat.")

Would appreciate any advice!

Thanks.

Jenny
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Old 03-26-2009, 09:01 AM   #2
Jamie J. Skibicki
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Re: What's a Healthy Amount of Weight Gain?

You can lose about 3 lbs of fat a week at a max, and I know for a guy 1 lb of muscle a week is good. For a girl, I would imagine the number would be lower for muscle gain.

What position do you play, I used to be wing and second row
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Old 03-26-2009, 09:17 AM   #3
Jenny Davis
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Re: What's a Healthy Amount of Weight Gain?

Thanks for the advice.
I'm a flanker. In college I played prop, then hooker.
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Old 03-26-2009, 10:03 AM   #4
Jamie J. Skibicki
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Re: What's a Healthy Amount of Weight Gain?

Flankers rough, I did it for a few games. Constant running, tackling; it wore me out. I like sprinting, so wing was perfect. 400's helped me, think about working those into your training.
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Old 03-26-2009, 10:59 AM   #5
Brian Bedell
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Re: What's a Healthy Amount of Weight Gain?

I think 1lb of lbm per week would be extrordinary; that's 50lbs/year. It depends on your relative experience at lifting (a novice could put on 20lbs a year, an advanced lifter--no way). I believe that 15-20lbs per year of clean LBM would be very excellent.
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Old 03-26-2009, 11:34 AM   #6
Greg Privitera
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Re: What's a Healthy Amount of Weight Gain?

Important when considering 1lb per week gains of muscle that its definitely possible for shorter periods of time. Your body grows in spurts (and not only when you expect it or want it to!)

Set yourself up for success, make sure hormones are in check, diet is right, plenty of protein, lift heavy and get to it.

All the dudes I see at the gym who are "perma-bulking" have just looked soft, for years. But, man, when they cut are we gunna be impressed or what!!
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Old 03-26-2009, 11:35 AM   #7
Jamie J. Skibicki
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Re: What's a Healthy Amount of Weight Gain?

Lots of sleep, and keep the boat races to a minimum.
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Old 03-26-2009, 12:55 PM   #8
Laura Kurth
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Re: What's a Healthy Amount of Weight Gain?

For a woman, I would say even 0.5lb muscle gain a week is lofty.

I think aiming for a slight caloric increase and looking to gain about 1-2lbs a month is a good place to start.
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Old 03-27-2009, 12:58 PM   #9
Jenny Davis
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Re: What's a Healthy Amount of Weight Gain?

Quote:
Originally Posted by Jamie J. Skibicki View Post
Lots of sleep, and keep the boat races to a minimum.
Ha. Yes, boat-racing probably won't help put the right kind of weight on.

Thanks to everyone else for the advice.
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Old 03-27-2009, 01:03 PM   #10
Jamie J. Skibicki
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Re: What's a Healthy Amount of Weight Gain?

I was always the anchor. I did pretty well.

Made SUnday training a pain.
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