Free Shipping & Returns
100% Money-Back Guarantee

Muscle Gain Potential Calculator

Most men can naturally gain 40 to 50 pounds of muscle in their lifetimes, and most women can naturally gain 20 to 25 pounds, but how much can you gain, exactly? Research shows that you can use the circumference of your wrists and ankles to predict how much muscle you can gain naturally in your lifetime. Enter your height, estimated body fat percentage, and wrist and ankle circumferences into the Legion Muscle Gain Potential Calculator to estimate how “jacked” you can get without taking steroids.

Frequently Asked Questions

How long will it take to reach my natural genetic potential for muscle gain?

It takes at least 4-to-5 years of proper dieting and training to approach your genetic potential for whole-body muscularity. After this point, further gains become vanishingly small.

How long it takes you to reach your genetic potential, though, depends on many factors.

First and foremost, the quality and consistency of your diet and training can accelerate or delay your progress. Many people spin their wheels with suboptimal training programs (or worse, just “exercise”) and make a number of mistakes in the kitchen (like not eating enough calories or protein), which prevent them from making progress as quickly as they should.

Thus, someone who’s been training and eating improperly for several years has the potential to make “year one” gains when he or she starts training and eating properly.

Furthermore, both age and starting condition reduce the potential for muscle gain. Older guys and gals will generally gain less than younger, and underweight people can gain a bit more than normal weight folks.

All in all, it’s fair to say that most people should be able to reach their genetic potential for muscle gain after about 4 to 5 years of proper dieting and training, although a more realistic target would be 5 to 10 years.

How long can I keep building muscle?

As a corollary to the last question, most people doing everything right in the gym and kitchen will keep gaining muscle for about 4 to 5 years, after which progress becomes painstakingly slow.

Now, there’s some debate among scientists as to whether muscle gain completely stops or becomes so miniscule that it’s almost impossible to measure, but the answer doesn’t really matter for our purposes. What’s important to understand is that no matter what anyone says, you can’t keep gaining a meaningful amount of muscle and strength indefinitely without taking steroids.

Remember this when people say their physique took “ten years of #dedication to build.” More like 4 to 5 years of proper dieting and training, followed by another half-decade of steroid use. This may sound harsh, but it’s true according to the scientific literature.

Also remember that most people—even the most knowledgeable and committed natural bodybuilders—aren’t doing everything “right” 24/7, 365 days per year. Instead, their diet and training plans get interrupted by holidays, trips, illnesses, personal and professional vagaries, waning motivation, and so forth. Thus, many people can continue gaining muscle and strength for a decade or more, albeit at a slower rate than they might achieve under perfect conditions.

What’s more, most people can continue making small gains in strength until age or injuries stymie their progress, mainly thanks to improvements in technique. For example, many veteran powerlifters can keep adding a few pounds to their one-rep maxes until their late thirties or forties.

You may also be able to keep gaining muscle up until this point, too, but we’re talking grams, not pounds.

How can you tell if someone is taking or has taken steroids?

In some cases, it’s easy to tell if someone’s on steroids.

If they’re an IFBB pro or look like one, for instance, they’re on the sauce.

It’s rarely that obvious, though. Most steroid users don’t look like professional bodybuilders or physique athletes. In fact, many look far more “normal” than you might think.

In these cases, the best way to determine whether or not someone is taking or has taken steroids is to calculate their fat-free mass index (FFMI), which is a measurement of how much muscle they have per unit of height.

It’s calculated by dividing your fat-free mass in kilograms by your height in meters squared, and you can calculate it by plugging your height, weight, and body fat percentage into the Legion FFMI Calculator.

I don’t like the results from this calculator. Is it possible that it’s wrong?

Maybe, but it’s more likely that you have unrealistic expectations of how much muscle you can build naturally.

You probably follow quite a few bodybuilders, fitness models, and “influencers” who put your potential for muscle gain to shame. And that’s okay. In fact, it’s good you’re coming to this realization now, before unrealistic hopes can sink their hooks in and set you up for major disappointment and failure later (or worse, drug use).

The good news, though, is no matter your genetic potential for muscle gain, you can build an outstanding physique. It doesn’t take stellar DNA to build a body you can be proud of.

If a guy new to weightlifting gains 30 to 40 pounds of muscle and stays around 10% body fat, he’ll look like a Greek god to most people. And if you’re a woman, you’ll likely love the way you look after adding just 10 to 15 pounds of muscle in the right places on your body and dieting your way down to about 20% body fat.

It may take longer than you’d like to get the body you really want, and you may never be as muscular or defined as your Instagram idols, but you absolutely can transform your physique into something special.

Get Your Free 12-Week Strength Training Program Now

Enter your email address below to get 12 weeks’ worth of 3, 4, and 5-day per week strength training workouts, all expertly laid out in Google Sheets.

Our "It's On Us" 100% Money-Back Guarantee

No matter what you decide to buy, you're always protected by our ironclad, 100% money-back guarantee that works like this:

If you don't absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.

That means you can say "yes" now and decide later. You really have nothing to lose.

Free Worldwide Shipping & Returns

Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits so our shipping is 100% free!

Okay, we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters.

So, if you live in the United States, your order ships free regardless of order size, and if you live anywhere else, your order ships free when it’s over $199.

Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money.

That said, as most international customers spend about $200 with us each time they shop, this setup is a win-win.

And no matter what you decide to buy, you’re always protected by our ironclad, 100% money-back guarantee that works like this:

If you don’t absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.

That means you can say “yes” now and decide later. You really have nothing to lose.

Clinically Effective Doses

Great ingredients aren't enough to make a great product—you also need correct doses.

That’s why we use the exact doses of every ingredient that have safely produced the desired benefits in peer-reviewed studies.

Made in USA

Where your supplements are made matters, because rules and regulations regarding quality and purity differ from country to country.

And if you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.

That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.

We pay a premium to work with the best manufacturers in the country, but it’s the only way we can also produce the best all-natural sports supplements.

Lab Tested

Did you know that studies have shown that many supplements contain dangerously high levels of toxins like lead, arsenic, and cadmium?

Not ours.

Every ingredient of every supplement we produce is tested for heavy metals, microbes, allergens, and other contaminants to ensure they meet the strict purity standards set by the FDA.

Naturally Sweetened & Flavored

While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health and that more research is needed.

That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.

Science-Backed Ingredients & Doses

Unlike some supplement companies, we don’t sell dubious white labeled or off-the-shelf formulations.

Instead, our custom and unique formulations are the result of extensive reviews of the scientific literature to discover the most effective ingredients for each.

Buy now, pay later.


Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.

payment break down 25% today, 25% 2 weeks, 25% 4 weeks, 25% 6 weeks

25%
today

25%
2 weeks

25%
4 weeks

25%
6 weeks

Here's how to Sezzle


Step 1 - shop the store

Shop

Shop and add items to your cart as normal!

Step 2 - checkout at the store

Checkout

Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In to complete your order.

Step 3 - Select Sezzle and Sezzleit

Sezzle it

Your order will be shipped out right away* and your payments will be split up over 6 weeks.

*shipping times subject to merchant shipping policy

Download the App


Shop directory. Reschedule payments. Plus more!

Waiver and Release of Liability

In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:

I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.

I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.

I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.

I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.

OUT OF STOCK

Security Check

Please click the checkbox below. We apologize for the inconvenience.

Fact Checked

Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.

Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.

This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.

If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.

Evidence Based

We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.

First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.

Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.

Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.

If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.