Newbie gains occur within the first two to three months of the exerciser's training, depending on their own genetic potential, muscle mass at the beginning of their career, and particular training methods and diet – all of which may accelerate the development of the newbie gains phase of their growth.
Some people will feel stronger in just 2-4 weeks. For others, depending on their muscle fiber makeup, other genetic qualities, and the quality of their workouts, results in strength are generally seen in 8-12 weeks, according to the researchers. Skeletal muscles aren't the only muscles that get stronger with exercise.
However, with consistency and dedication, it is possible to make significant muscle gain in 3 months. For example, if someone starts lifting weights three times a week and eating a balanced diet with plenty of protein, they could expect to see noticeable muscle growth within three months.
So, why do newbie gains occur? Physiologically speaking, the reason muscle gain comes so easily early on is training dramatically spikes muscle protein synthesis rates, throwing your body's muscle-building machinery into overdrive. Even better, it doesn't take a particularly grueling workout to accomplish this, either.
Most beginners can expect to gain 2-4lbs of muscle per month, for the first few months of training, with a downward slope of the rate of muscle growth as they progress.
Late teens and early twenties are the perfect age to start bodybuilding. Puberty and bodybuilding are closely related because this is the fastest time for muscle growth. Between, 17-25, you will experience testosterone driven growth burst in your muscles.
With more time in protein synthesis, more pounds of lean muscle is built. And, with more lean muscle built from doing the same workout, newbie lifters build muscle faster than non-newbies.
Should a beginner take creatine? Beginner gym-goers, as well as people getting back into exercise after inactivity, absolutely can take creatine, since it has a well-established safety profile for long-term use. It's an excellent all-around performance supplement for adults.
You can gain up to 12-15lbs (6.8kg) of muscle in 3-4 months when closely following a researched program. (Afterward, muscle gains slow drastically.) These results are achievable for every healthy man and woman.
Starting Strength
This equates to a maximum of just over 1.8kg of muscle – enough for skinny men to start seeing serious definition. Some genetic variation should be accounted for, but according to Laidler, at least two pounds should be achievable to any first timer.
Studies show that you could add upto 0.5lbs of lean muscle mass per week, assuming you are a beginner (<12months of training) and your workout program and diet are on point. So gaining 5kg (11lbs) of lean muscle should take you around 22 weeks.
1 kg of muscle may appear to be the size of baseball whilst 1kg of fat will be three times the size and look like a wobbly bowl of Jelly. Muscle is a denser tissue that takes up less room in our bodies than an equal weight of fat.
Your body needs more fuel
If you're wondering why you haven't made any strength gains in the gym, it could be that you aren't fueling up with the right nutrients. To build muscle, make sure you're eating plenty of protein, and that you're not skipping that crucial post-workout snack.
Chances are you'll be able to build between 0.3–1 kg of muscle in a month, assuming you lift weights diligently 4–5 times per week and consume a protein-rich diet with enough calories.
"Muscle soreness occurs because muscle and the connective tissue around it get damaged during exercise," explains Dr. Hedt. "This is completely normal and nothing to worry about, though. In fact, it's needed for muscle growth, since muscle is built back stronger during this repair process."
Most beginners will see noticeable muscle growth within eight weeks, while more experienced lifters will see changes in three to four weeks. Most individuals gain one to two pounds of lean muscle per month with the right strength training and nutrition plan.
If you're a beginner who's aiming to increase muscle mass and get lean, I generally recommend whey protein. It's popular amongst fitness aficionados and gym goers. It's also got all the essential amino acids and is the easiest to digest UNLESS you have sensitivity to milk. If this is the case, go with pea protein.
Typically the aim is to take 5g of creatine 4 or 5 times per day. You could take all 20g at once or 10g 2 times per day -this will depend on individual tolerance as some people are fine with these doses- but most of the evidence has come from smaller, more frequent serves.
If you are striving for a strength goal, such as lifting a certain amount of weight, then creatine will give you the energy boost you are looking for. For long-term results, protein will be helpful in rebuilding muscle that will continue to increase your strength over time.
Your familiarity with weight training plays a role. Your ability to mainline protein plays a role (more on that later). But, yes, the general rule is that you can gain about a pound of muscle mass each week safely.