Goal setting help

[dave g]

Hi everyone, I.m planning on setting myself some goals (both long and short term), but i don't have enough knowledge on rates of muscle growth to make an educated estimate on whats possible to accomplish & what isn't.

At the moment i am 6ft at about 82Kg at a guessed bf of about 9%-10%
and I have been training for about a year and a half now.

i would ideally like to get to 91Kg at the same BF, this is my long term goal that i do not know how long would take.

Is 9Kg of muscle too much for a beginner to aim for?

oh and strength wise i'm currently repping:
Bench @ 90Kg
Squat @ 110Kg
Deadlift @ 120Kg

I would like to get to (repping):
Bench @ 100Kg
squat @ 130Kg
Deadlift @ 150Kg

By repping i mean 3 set of between 8 and 10 reps

would anyone know how long theses would take?
any help would be appreciated

[Gareth83]

Eatin well, training sensibly. i would say maybe a year

[cleaver]

I would say 18 months. That way you could split it into 3 x 6 month periods. Aiming for 3 kg muscle in each period.

I reckon you could do the improvements in your weights in the first period of this.

As long as you eat well, train hard, and get pleanty of rest.

[MikeK]

Aim for 0.5-1lb a week I would say. Don't weigh yourself too often!


Your targets look easily doable!

Bench in about 6 weeks. Squat the same. Not sure about the DLs

[simon m]

If you keep your protein high, your training intense, allow adequate rest periods, then you should be able to increase your weight 10kg's in 12-18 months. But bodyweight ios no real indication of progress. Use the mirror!

What I would say is that you'd be better off setting targets for weights lifted on a monthly basis, even if it is just increasing benching by 2.5kg per month, as these gradual increases will have an impact upon muslce growth.

I'd further advise to keep reps in the range of 8-10 and keep your form good, as working out like a powerlifter is not optimum for muscle growth, plus you don't wan to injure yourself.

[dave g]

thanks guys for the advice,
from it i think ill take the 18 month period as my main long term goal for the 9-10Kg lean weight gain so any thing gained quicker than that would be a bonus
next in line would be the strength goals of meeting them by 6 months at minimum, which would be broken down into short term goals of monthly periods consisting of increasing bench 2.5Kg and squat & deadlifts by 5Kg.
thanks for the reminder on form as i find its always good to have it re-iterated by someone else, a few months ago for example, someone asked me if i was going down to past 90 degrees on squat, i thought i was but when i checked & got someone else to as well, it actually wasn't so i had to drop the weight from 130 to 110, couldn't believe the difference it made!

any further suggestions would still be appreciated
thanks guys