Newb Gains

blonde71

I've heard that 90% of the gains a newb makes in the gym are during the first year. True or false?

Rayman79

I'd be keen to get people's thought /experience on this too. I have looked into this a bit, but the reports are generally pretty vague.

I've been at this under a year, and only started proper weight training about three months ago so I think I still have some decent gains to be had (I hope). I'm eating at - or just under- maintenance at the moment, so we'll see in the next couple of months how much improvement I get...

blonde71

I can't seem to get an accurate answer as well. Some much conflicting information on this. I've been at this since September 2011 so my year is almost up. Uh-oh. :laugh:

Zero2hero2013

it all depends in my experience, i think there is a gentic potential everyone body can get to relatively easily, these are what are known as newbie gains, the only thing is how close are you to this when you start. if you have a physical job then probably close in some areas and already supassed in others.

i would say most people on a calorie deficit will see strength gains over the first 3 months. this will be muscle/brain connetions. i.e you can become efficient at using the muscle/s.

in terms of actually muscle gained. i gained around 6 kg over the first year and rarely ate in calorie surplus. i think that if your eating to gain muscle then maybe the first 3-6 months could net you a dramtic amount of muscle gains. after that it slows considerably. if you were focusing on losing weight the first 3-12 months can see you gaining muscle while losing fat. although less muscle as you progress through the year. after 12 months most people will have maxed the nebiw gains available.

this is just my opinion. hope it helps hun

blonde71

@Zero: It does help. Also, I would imagine that age, gender and genetics have something to do with it as well. Obviously, a male teenager would make much more gains than someone like myself. And maybe the way you train plays into the equation too.

Zero2hero2013

agree on all

wellbert

http://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html

Great article.

UponThisRock

I would disagree with the notion that 90% of your gains come when you're new to lifting. On paper, you get a lot stronger when you're new to lifting, but in reality, most people don't have a clue what they're doing when they first start lifting. If you're lucky enough to start lifting at the right age, doing a proper beginners program, with someone to teach you the lifts, then that could possible be true, but I still would put the number somewhere down around 50-60%. A lot depends on what your goal is and how long you plan on continuing to push the strength envelope.

Also, read this:

http://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html

Great article.

Zero2hero2013

I would disagree with the notion that 90% of your gains come when you're new to lifting. On paper, you get a lot stronger when you're new to lifting, but in reality, most people don't have a clue what they're doing when they first start lifting. If you're lucky enough to start lifting at the right age, doing a proper beginners program, with someone to teach you the lifts, then that could possible be true, but I still would put the number somewhere down around 50-60%. A lot depends on what your goal is and how long you plan on continuing to push the strength envelope.

Also, read this:

http://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html

Great article.

i think she meant that 90% of the newbie gains are made within the first year, which i personally can easily see, not 90% of the total someone could gaini i.e someone who has been training for 3 or 4 years. it might well be 50-60% of the total muscle gained at that point.

blonde71

I would disagree with the notion that 90% of your gains come when you're new to lifting. On paper, you get a lot stronger when you're new to lifting, but in reality, most people don't have a clue what they're doing when they first start lifting. If you're lucky enough to start lifting at the right age, doing a proper beginners program, with someone to teach you the lifts, then that could possible be true, but I still would put the number somewhere down around 50-60%. A lot depends on what your goal is and how long you plan on continuing to push the strength envelope.

Also, read this:

http://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html

Great article.

i think she meant that 90% of the newbie gains are made within the first year, which i personally can easily see, not 90% of the total someone could gaini i.e someone who has been training for 3 or 4 years. it might well be 50-60% of the total muscle gained at that point.

Yep, that's what "She" meant. Thanks for clarifying, Zero.

ouija86

I have no clue where any of these numbers are coming from. I'm willing to bed most of them are wrong. There are far to many variables in training, diet, genetics, etc to put a numerical value on what you have done and what you can do.

But, to answer the question at hand...the first year of strength training (proper strength training that is) you will see the most dramatic results.

Think of it this way. Before you start training, you're like a car with no paint, possibly rust spots etc. You're first year of training is like putting a coat of primer on. Huge change from where it was, but in the long run not a very big step. The longer your training continues, the nicer the paint job that goes on the primer coat. Could be a 100$ paint job, could be a 10,000$ pain job. But the most dramatic difference is that first coat from bare metal.

blonde71

@ouija86: That's a great analogy. Best one I've heard yet. Totally describes the first year of strength training perfectly. Thanks.