20 kg (about 44 lbs) of muscle is a significant amount, but whether it's "good" depends on your starting point and goals; it's great for beginners to build this much in a year or so, but advanced lifters might aim for 20kg total muscle gain over years, while using 20kg weights for exercises like curls is heavy for beginners but might be light for advanced lifters on big lifts like squats, requiring progression to heavier weights or higher reps for continued growth.
Yes and no. 20kg per hand will be risking injury if you're just starting out, and for your arm muscles it'll take you months to be able to do a full workout at that weight, but your leg, chest, and core muscles will likely need something heavier within two or three months depending on exercise frequency.
Whilst a 20kg goblet squat is 'just right' for 8 reps, it is not going to suit 15 reps. In the same vein, even if we are sticking with 8 reps, 20kg may be too heavy if the program calls for you to lower yourself down for 5 seconds and pause for 2 at the bottom.
Naturally, with an intense program, and adequate nutrition, it is possible to gain up to 400–500 grams per month. This is for mesomorphs, on the other hand, the so-called “hard gainers” will be much below that number. So, we should say 2–3 years probably, assuming one does not get distracted on the way.
The hardest muscles to grow for most people are the calves, due to their high percentage of endurance-focused Type I muscle fibers and constant use in daily activities, making them resistant to growth. Other notoriously stubborn areas include the forearms, upper chest, and rear deltoids, often because they're frequently used or neglected in workouts, requiring specific, high-intensity, and varied training to stimulate growth.
What kills muscle gains most are poor recovery (lack of sleep, overtraining, high stress/cortisol), insufficient or poor-quality nutrition (not enough protein/carbs, excessive processed foods/sugar/alcohol), and inefficient training (too much cardio, bad form, focusing on isolation over compound lifts). Chronic stress elevates cortisol, which breaks down muscle, while inadequate protein, calories, and sleep directly impede repair and growth, making recovery paramount.
A 20kg bicep curl is generally considered good for intermediate lifters and is a solid goal for beginners to work towards, but it can be too heavy if you're new or using poor form, risking injury; it's great for strength but focus on control and muscle engagement rather than just lifting the weight.
While Dwayne "The Rock" Johnson doesn't lift for max weight publicly anymore, he claimed a personal best of 450 lbs (204 kg), with sources suggesting his raw strength could project to around 430 lbs, placing him among elite powerlifters for his weight class, though unverified official competition lifts at that weight are lacking.
According to the HSE manual handling guidelines, the average maximum recommended safe lifting weight for a man is 25kg. However, this will vary depending on how you're carrying an object.
The science of muscle gain
A novice bodybuilder may be able to gain 8–15 pounds (4–7 kg) of muscle per year if they lift weights for seven hours per week, but muscle gains begin to slow down after the first two years to about 5–15 pounds (2–7 kg) per year. After five years, gains can decrease to as little as 3–10 pounds (1–5 kg) per year.
The Role of Muscle
Muscle is metabolically active tissue, meaning it requires energy (calories) to maintain. The more muscle mass you have, the higher your resting metabolic rate (RMR), which is the number of calories your body burns at rest. This can make it easier to manage body weight and prevent obesity.
However, if you're having trouble picking a weight for bicep curls, you can use the following as a guide: Beginner: 6-10kg per dumbbell. Intermediate: 10-14kg per dumbbell. Advanced: 14-20kg upwards per dumbbell.
5 Secret Signs You're Building Muscles
Training-related signs of overtraining
Personal records
They like their squats, walking lunges, deadlifts, leg presses, and bench presses. In fact, Hugh can bench press 315 lbs and leg press 1,000 lbs, which is very impressive for a 6'3″ lifter weighing 195 pounds at under 10% bodyfat.
(396 Lbs) - YouTube.
Finding the right weight to build muscle mass
70% of 20kg is 14kg, so this would be the weight you'd need to lift to provide the most significant muscle gains. A person can usually perform 8-12 reps when lifting 70% of their 1RM, so that is another useful guide.
Average male dumbbell curl: 30–40 lbs per arm for a moderate rep range (8–12 reps). Average female dumbbell curl: 10–20 lbs per arm, depending on experience. Beginners often start with 15–20 lbs for men and 5–10 lbs for women to learn control and form.
Age. As you age, it becomes more challenging to build muscle. After age 30, muscle mass naturally declines, making it harder to gain power and strength.
Muscle atrophy can occur due to malnutrition, age, genetics, a lack of physical activity or certain medical conditions. Disuse (physiologic) atrophy occurs when you don't use your muscles enough. Neurogenic atrophy occurs due to nerve problems or diseases.
Milk and dairy products like yogurt and cottage cheese are often used as post-workout fuel. Because milk provides a lot of protein that helps muscle recovery. Additionally, milk and dairy products also contain carbs and when combined with protein together will aid in muscle growth.