The Realities of Building Lean Muscle Mass for Athletes

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When athletes in their late teens or early twenties set goals to increase lean muscle mass, they often picture a bodybuilder—highly defined, veiny, and shredded. It’s an understandable image, fueled by social media and the prevalence of fitness influencers. But for field athletes who need to balance their sport with hypertrophy goals, this image is misleading and, frankly, unattainable for most.

What Can You Expect?

Outside of genetic outliers, the average male athlete can gain 12–18 pounds of lean muscle over a solid 16-week hypertrophy and strength training block—provided their diet, recovery, and training are dialed in. These are impressive results that translate to improved strength and performance, but they don’t guarantee visible abs or vascular arms. Building muscle isn’t just about lifting weights; it’s about relentless energy, time, effort, and planning.

Athletes also face a unique challenge: they must balance their muscle-building goals with the demands of practice and competition. Training for size after the age of 17 isn’t the same as when you were younger—it’s grueling, repetitive, and often impacts your ability to perform at your best in your sport.

The Cost of Unrealistic Expectations

Many athletes feel frustrated when their hard work doesn’t result in the physique they envisioned. They might start tweaking their program unnecessarily or resort to ego lifting. This path often leads to injury and stalled progress. What’s important to understand is that building muscle as an athlete is about performance first, aesthetics second.

If you see a 20-year-old who’s shredded, it’s likely due to one (or a combination) of the following:

  • Exceptional genetics

  • Relentless effort in training and diet

  • The use of performance-enhancing substances

  • A lack of sport-specific practice demands

  • All of the above

For most athletes, the focus should be on functional size and strength gains that enhance their ability to practice and compete effectively.

Be Real About Your Goals

If you’re a field athlete looking to build size, be realistic. You won’t look like a Greek god in four months, but you can:

  • Gain double-digit pounds of muscle

  • Increase your one-rep maxes by 15–20%

  • Enhance your durability and performance on the field

The key is to stay disciplined, avoid chasing aesthetics, and train with purpose. Remember, your sport is the priority, and your strength gains in the weight room should translate to better performance on the field.

So, practice relentlessly, work hard in the weight room, and embrace the grind. You may not get veins popping out of your arms, but you’ll become a stronger, more capable athlete—and that’s what really matters.