The Truth About Gaining Muscle Naturally in 90 Days

In a recent challenge, Brandon Williams set out to determine how much muscle he could gain naturally in just 90 days. Despite widespread skepticism, he aimed to push the limits of natural bodybuilding without the aid of performance-enhancing drugs (PEDs). With the guidance of experts, he embarked on a rigorous training and nutrition regimen, and the results were intriguing.

Brandon's Approach to Muscle Gain

Brandon's journey began with a solid foundation. Weighing 163 lbs at 13% body fat after five years of consistent training, he focused on three core principles for his muscle-building program:

Training to Failure: Every set was performed to failure, which is believed to be essential for advanced lifters seeking maximum muscle growth.
Caloric Surplus: He consumed a minimum of 3,200 calories per day, recognizing that approximately 2,700 calories are needed to build one pound of muscle.
Push-Pull Legs Split: His training routine involved hitting each muscle group twice a week.

Monitoring Progress

Brandon's first weigh-in after one month showed an increase of 11 lbs. While some skeptics argued that not all of this weight could be attributed to muscle gain, it’s important to consider the role of glycogen storage in muscles. For every gram of carbohydrate, the body stores three grams of water, leading to increases in weight that don't necessarily equate to fat or muscle gain.

Key Training Techniques

Throughout his training, Brandon was coached on two critical aspects of maximizing muscle growth:

Range of Motion: Focusing on full range of motion during exercises enhances muscle engagement and growth.
Time Under Tension: Slowing down the eccentric phase of lifts increases the time muscles are under tension, which can promote growth.

Nutrition and Supplements

Despite his busy schedule, Brandon managed to fit in his meals, often incorporating liquid calories to help meet his caloric goals. He also explored supplementation, mentioning the potential benefits of GEST Platinum, a product designed to optimize testosterone levels naturally.

Results After 90 Days

By the end of the 90-day challenge, Brandon weighed in at 173 lbs, showcasing an impressive transformation. Not only did he gain weight, but he also reduced his body fat percentage from 13.75% to 13.13%, raising questions about traditional concepts of bulking.

Key Takeaways

Training to failure and being in a caloric surplus are essential for maximizing muscle growth.
Not all weight gained during a bulk translates directly to muscle; glycogen and water retention play significant roles.
Proper nutrition and supplementation can enhance results but should be approached carefully.
Brandon's results challenge the notion that gaining significant muscle naturally is impossible.

Conclusion

The journey of Brandon Williams serves as a testament to what can be achieved through dedication, proper training, and nutrition. While skepticism always surrounds natural bodybuilding, his results provide hope and motivation for those looking to enhance their physique without the use of performance-enhancing substances.

For anyone considering a similar path, remember that individual results may vary, and the most important aspect is to focus on your progress without comparing yourself to others.