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When I started working out, I was just over six feet tall and weighed about 155 lbs.

I was your average skinny dude.

After about 1.5 years of traditional \u201cbodybuilder workouts,\u201d I was \u2026 shall we say \u2026 a little less skinny.

I had gained about 20 pounds since starting in the gym (~175 pounds), which isn\u2019t very impressive considering most of it was gained in the first 10 months \u2014 the \u201cnewbie gains\u201d phase.

After 7 years, I weighed around 190 lbs, and was about 16% body fat.

A big change from where I had started, of course, but that means that in 5 to 6 years, I had gained just 10 to 15 pounds of muscle.

Again, not very impressive considering how much time and work I had put into my training.

Well, this is where I decided to get serious about educating myself on the science of muscle building and fat loss, and I quickly discovered that I was making a lot of mistakes.

For example, I was working exclusively in the 10 to 12 rep range and doing a lot of isolation exercises instead of compound exercises, and I thought you just had to \u201ceat big to get big\u201d and \u201ceat clean to get lean.\u201d

This was a turning point.

I dramatically changed the way that I was eating and training.

I\u2019m currently 193 pounds and 9% body fat, which means that while things have slowed down (as they should), I\u2019ve continued to gain a bit of muscle year after year.

How much will I ultimately be able to gain, though? How big will I be able to get without having to turn to steroids?

Well, that\u2019s what this episode is about.

By the end, you\u2019re going to know what determines how much muscle you can gain, approximately how much muscle you can gain, and why some people can gain more and some less.

13:41 - What determines how much muscle you can build naturally?

16:15 - How does our muscle structure relate to our muscularity?\xa0

18:19 - What bodily factor most influences how quickly you can gain muscle?\xa0

21:29 - How much muscle am I going to be able to gain?

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