nossmf wrote: »

Sounds about right, 4-6 months is pretty normal for newbie gainz to skyrocket. You can also get a similar effect even as an established lifter when you first start doing a new lift -- I only added deadlifts after lifting for several years, and I was able to add a couple hundred pounds in just a couple months, though most of that gain was learning proper technique (which I still struggle with). Same principle would apply if tomorrow I tried doing Olympic cleans for the first time.

Thanks! So does that mean I should accept where I'm at until I'm done actively losing? Any way to make some kind of progress in a deficit? I guess I just don't know what I'm looking/shooting for.

mrp56839 wrote: »

Thanks! So does that mean I should accept where I'm at until I'm done actively losing? Any way to make some kind of progress in a deficit? I guess I just don't know what I'm looking/shooting for.

By "progress" are you looking to make your muscles bigger during a deficit? Extremely difficult to accomplish, but possible. Are you trying to get stronger or lift heavier (NOT necessarily the same thing) during a deficit? Much more doable, especially if you're still in the glow of noobie gains and/or learning proper lifting technique.

I don't understand the jogging thing, can someone please explain. It seems to me that moving weight through space should build muscle, even if the weight moving is body weight not body+extra weight. Why wouldn't there be muscle building from jogging?

tcunbeliever wrote: »

I don't understand the jogging thing, can someone please explain. It seems to me that moving weight through space should build muscle, even if the weight moving is body weight not body+extra weight. Why wouldn't there be muscle building from jogging?

Doing pullups or pushups will absolutely build muscle. But note the direction in motion: these are working against gravity. Jogging is working perpendicular to gravity, as in gravity pulls down while you jog sideways. While there is a small amount of pushing against gravity with every step taken, the effect is considerably smaller than when doing calisthenics. This is why, as side steel pointed out, there will be some small gain at first simply by starting to do ANY exercise after living a sedentary lifestyle, but not typically over the long haul.

Now sprinting is a different animal, since you are using explosive force to propel yourself forwards. Tons of muscle potential compared to a slower, steady pace. This is one of the reasons why Olympic sprinters have such huge muscles while marathoners are generally extremely lean. That plus caloric expenditure, of course.

(Note I said slower, steady above, but I did NOT say "easier"...anybody trying to keep up the pace of world-class marathoners would be hard-pressed to maintain it for more than a mile or two, let alone 26+. But comparing an elite marathon speed of 13 mph vs a gold-medal sprinter speed of 27 mph, you can see one speed is definitely slower than the other!)

nossmf wrote: »

If you gain muscle, you will also gain strength from having more muscle fibers pulling together. But you can gain strength at any time; gaining muscle, maintaining muscle, even losing muscle mass, from a combination of using better lifting technique along with mind-muscle connection (the source of the majority of noob-gains).

Look at Bruce Li, one of the most famous martial artists and fitness buffs of all time. Barely cracking 130# soaking wet, he was stronger than many men twice his size.

Thanks, I guess I didn't think of it that way. Makes sense though!

sunflowerhippi wrote: »

Is there anyone missing from these that I should include into my workout?

I would add Bulgarian Split Leg Squats 1 day.

mrp56839 wrote: »

How long should I expect "newbie gains" to last? I've been lifting with a guy twice a week since mid oct. Have definitely gotten stronger and I'm starting to see some definition (I am also the proud owner of a 2-pack!), but I've lost around 40# in that time too, so maybe I'm just finally able to see what's always been there. The weight I'm able to move has kinda stalled - I'm not sure if that's a result of my deficit, not working it hard enough, or the program that I'm on.

Monday: hiit, accessory work or functional movements
Thursdays: higher rep, lower weight lifts.

I run/walk 3-4 the other days and do yoga 1-2 nights a week.

Curious on this. You lost 40 lbs in that time off the body.

Did your weight on the bar increase on squats and deadlift by at least 40 lb's?

With purely improvements in form - should be much more than that if viewed as total time period, so may want to look at the timing for just the last 20 lbs lost. Did bar weight go up 20 lbs during that time?

Volume may not be enough if really just 1 x weekly.

Well, if you think about it, if you are doing body weight lifts (dead/squats), and there is X amount less on the body - there better be X amount more on the bar - or you lost strength.

There is many a person claiming they gained major muscle while they lost weight - and that little fact points out while they may see more muscle under less fat - they lost strength actually when they share the numbers - I've seen referenced losing 60-80 lbs and that much more was NOT put back on the bar, invaliding their claim.

But when starting out and merely improvements in form and CNS engagement cause increase in weight on bar - it's hard to judge.

This is nothing about the weight loss in relation to the lifting - purely about strength gains in relation to weight lost.
Just thinking that amount of volume isn't enough for beginner.