Lift Free And Diet Hard with Andrew Coates #381 Dr. Eric Helms - How Much Muscle Can The "Average" Person Build?
Jul 15, 2025
Dr. Eric Helms, a leading expert in muscle building and co-founder of Team 3DMJ, dives into fascinating insights on muscle growth potential. He discusses how much muscle the average person can realistically build, considering factors like gender and genetics. The conversation includes a critique of social media's role in fitness misconceptions and the divide between traditional and evidence-based bodybuilding practices. Helms also tackles myths about high-protein diets and clarifies the complexities of natural versus enhanced bodybuilding.
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Average Muscle Gain Potential
- Average people can build roughly 10% more skeletal muscle mass in a year.
- This often means a weight gain of 6 to 8 percent mostly from muscle, not fat.
Men vs Women Muscle Gains
- Men and women build muscle equally well when measured relative to their starting point.
- Absolute gains differ mainly due to differences in baseline size and hormones like testosterone.
Understanding Training Response
- Don't assume responders or non-responders to training are fixed traits; many factors affect progress.
- To truly assess response, repeat training protocols and consider external life and measurement variables.