Messages In This Digest (1 Message)
- 1a.
- Re: More About Rate of Hypertrophy From: Krista Scott-Dixon
Message
- 1a.
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Re: More About Rate of Hypertrophy
Posted by: "Krista Scott-Dixon" kristascottdixon@gmail.com kristascottdixon2000
Mon Jun 11, 2012 10:06 am (PDT)
On Thu, Apr 24, 2008 at 4:13 PM, Anthony Pitruzzello
<tonypit45@gmail.com > wrote:
> Hello Everyone,
>
> I recently posted a question about rate of hypertrophy – basically, what are
> the optimal realistic results a person can expect, vs. the endless claims in
> the muscle mags, e.g., "Gain 20-30 pounds of lean muscle mass in six
> weeks!!!" I compared the responses with some other data, and I thought I
> would share it with the group.
>
I work with John Berardi at Precision Nutrition, which runs a
muscle-gaining Scrawny to Brawny program. It's a one-year program that
focuses on step-by-step habit acquisition and entrainment, like our
other fat-loss program Lean Eating. We run a contest that awards money
to top finishers -- people who dramatically transform their bodies.
Looking at our recent 12-month cohorts, our top finalists put on
between 25-44 lbs in a year. These are ectomorphs who are "lifetime
scrawnies", so they gain mass relatively slowly -- some made notable
transformations even with relatively less muscle gain, because small
amounts of mass make a big difference on a shorter/skinnier frame.
This is with a highly structured eating and training program, a coach,
and daily check-ins (lessons and habits). All material is
science/research-based as you might expect from JB and PN.
Interestingly, our 6-month program was not as dissimilar as you would
expect -- it doesn't seem to be a linear scale.
Here are finalists from our early, 6-month program:
http://www.precisionnutrition. com/s2b-winners- 2010
Here are finalists from our 12-month program that begin in May 2011.
http://www.scrawnytobrawny.com/ may-2011- finalists
Krista
Toronto, ON
--------------------
Krista Scott-Dixon, PhD
Lean Eating Program Director
PrecisionNutrition.com
krista@precisionnutrition.com
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