The central theses
Increases in newbies relate to the rapid increase in muscle mass that occurs when people with little to no weight lifting experience start lifting weights.
Most men who are new to weight lifting can expect to gain about 20 to 25 pounds of muscle in their first year, and women can expect to gain about half of it, but progress slows dramatically after that point.
If you've followed a poorly designed diet or exercise plan, you can still make new profits after years of training (read on to learn how).
If you are new to proper weight lifting, you can look forward to a lot.
You take your first steps on a journey that can change not only your body but your whole life.
With every muscle and strength you gain, you will look a little better, feel a little better, and be a little more excited about the prospect of what else you could achieve.
They also have a special advantage – one that even the most accomplished weightlifters envy.
While you have to struggle with teeth and nails for every ounce of scale and bar improvement, thanks to a peculiarity of physiology, you'll progress relatively easily.
For example, for someone like me, no matter how hard I work at the gym, the best thing I can do in the next 12 months is maybe 30 to 35 pounds added to my key lifts and 1 to 3 pounds of muscle gain.
Well, in just their first year of proper exercise, you shouldn't have any problems increasing your body strength by several hundred pounds and building 15 to 25 pounds of muscle (and about half of that if you're a woman).
That is the power of Newcomer winsThis refers to the rapid increase in muscle and strength that often occurs when people with little to no experience in weight lifting start exercising intensively.
Typically, these people also gain or lose very little fat while building up a significant amount of muscle.
As a result, as a beginner, you can build muscle and strength much faster than later on your fitness trip if you are much taller and stronger than when you started.
If you are skeptical, I understand.
Maybe you think you are a "hard gainer" designed to stay small and weak.
Maybe you think you've already got the most out of your body and your only hope of getting bigger and stronger is to use steroids.
Maybe you just don't know what to do in the gym to gain more muscle and strength.
Well I have good news:
Although some people build muscle and strength more easily than others, nobody has to remain frail forever.
Although we all have tough genetic limits on muscle and strength gains, you're probably far behind yours.
Although the art and science of training can seem hopelessly complex, all you probably need to achieve your goals is to use the basics intelligently and consistently.
And in this article, we're going to break down everything, including …
Why newcomers can win
How much muscle you can expect in the phase of your newcomer
How long newcomers last win and why they end up
How you can benefit more or less from your newcomers
What to do when your newbie reaches the end?
And more …
Let's start at the top.
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What are newbies?
Increases in newbies relate to the rapid increase in muscle and strength that often occurs when people with little or no weight lifting experience start exercising intensively.
Typically, these people also gain or lose very little fat while building up a significant amount of muscle.
A similar phenomenon occurs in people who are not new to weight lifting per se, but are not yet familiar with proper weight lifting. Compound exercises, heavy weights and progressive overload are emphasized.
Beginner gains occur because, under these two conditions, the body overreacts to the stimulus provided by strength training.
As a result, as a beginner, you can build muscle and strength much faster than later on your fitness trip if you are much taller and stronger than when you started.
Unfortunately, there are no long-term studies on how much muscle people can build in their first year of proper training. That said, we can make an educated guess based on shorter studies.
For example a study Performed by scientists from Gothenburg University, they found that beginners gain about 4 to 7 pounds of muscle in the first three months after lifting. Assuming they built muscle at about the same rate, that equates to 16 to 28 pounds of muscle in their first year (or an average of 22 pounds).
This is perfectly in line with what I have seen from people who follow me Bigger, slimmer, stronger and Thinner, leaner, stronger Programs for men and women.
Here are a few examples of people who saw quick wins for newbies when they started following me Bigger, slimmer, stronger Program:
Newbie winnings aren't just for boys either.
Here are some women who have had similarly good results in the first three to ten months of my life Thinner, leaner, stronger Program:
So why do profits occur for newbies?
Physiologically speaking, the reason why muscle building is so easy so early is a dramatic increase in muscle protein synthesis rates that is pushing your body's muscle building machines up to speed. It is even better that it does not require particularly strenuous training achieve this, either.
However, if you spend more time in the gym, your body's reaction to your workout will change in several ways.
One of the more significant adjustments is that muscle protein synthesis does not stay elevated for as long after exercise, which leads to less muscle gain (it drops from an average of two to three days to 12 to 24 hours).
You can find clear evidence of this phenomenon in a study carried out by scientists at the University of São Paulo.
The researchers reviewed five studies of muscle protein synthesis responses to exercise and found that newbies have a much larger and longer-lasting increase than experienced lifters. You can clearly see this difference in this table, which illustrates the relative increase in muscle protein synthesis after exercise:
The square data points represent the untrained lifters and the triangles represent the trained lifters. As you can see, the untrained lifters enjoyed far more muscle protein synthesis after training than the experienced ones.
You probably also noticed that while the trained participants returned to the baseline about a day later, the untrained people still built muscle afterwards 50 hours after their workouts.
In several studies examined by the researchers, it took three days for muscle protein synthesis to return to baseline after training in newbies.
To look at the data in a different way, if you add the total protein synthesis boost that both groups experienced in the hours after training, the untrained lifters saw a 4,000 percent increase in muscle protein synthesis compared to a 1,500 percent increase in trained lifters .
Experienced weight lifters can compensate for this to a certain extent do more volume (Sets or repetitions, or both a week) which helps increase Muscle protein synthesis, but it will never reach newbies again.
In addition, you can only increase your training volume so much before you encounter injuries, overtraining and burnout.
Summary: Newcomer gains relate to the rapid increase in muscle and strength that often occurs when people with little or no weight lifting experience start training intensively.
How big is the difference that newbies win?
Unfortunately, there is not much scientific research on newbies, so we have no clear answer to this question.
In addition, little research shows that our ability to build muscle varies widely.
For example in a study Led by scientists from Indiana University, 585 untrained men and women performed simple bicep workouts with their non-dominant arms for 12 weeks. The study doesn't mention how often the subjects did the workout, but it was probably once a week.
Before and after the 12-week study, the researchers recorded the strength and size of the biceps using magnetic resonance imaging (MRI).
On average, everyone's biceps grew by approximately 19 percent and the maximum number of bicep curl repetitions increased by 54 percent.
However, if you look at the individual dates, you get a much clearer picture of how much your individual response to weight lifting can vary.
Some people's biceps became light smaller while a person grew 60 percent – three times the average – and some did not have the strength to speak, while one person increased their bicep curls by a maximum of one repetition by 250 percent.
While on average everyone experienced a sharp and significant increase in bicep size and strength in response to the new stimulus of strength training (beginners gains), some people enjoyed more and less benefits than others.
Although there are hardly any high-quality published research results on this subject, there are numerous expert opinions based on decades of experience and anecdotal evidence.
Two such experts who are worth consulting are Lyle McDonald and Alan Aragon.
Lyle McDonald's insights into Newbie Gains
Lyle McDonald is the author, researcher, and creator of BodyRecomposition.com, one of the best sources of evidence-based fitness knowledge on the Internet.
Here's Lyle's estimate of how much muscle you can gain in your first year of lifting:
His formula is based on his extensive reading of the literature and his experience of helping thousands of people improve their body composition.
Based on what he read and saw, he estimates that boys can build between 20 and 25 pounds of muscle (~ 2 pounds per month) in their first year of proper weight lifting. Remember, that means 20 to 25 pounds of lean muscle, not just 20 to 25 pounds of body weight.
As you can also see in the table above, the maximum muscle gain decreases rapidly every following year and halves more or less with each trip around the sun.
Why is the first year so explosive? Newcomer wins, of course.
If 20 to 25 pounds of muscle gain in the first year sounds low to you, given the numbers that a lot of beginners are throwing around, I understand. It's not uncommon for claims of 40 to 50 pounds of muscle to gain their first year of intense training.
These people are wrong.
You may have gained 40 to 50 pounds in body weight, but much of it was not muscle mass, but body fat, and water and glycogen, much of which is stored in the muscles themselves.
And considering that many newbies make a number of mistakes that we'll cover in a few minutes, much of the weight they put on at the start is just body fat.
Alan Aragon's Insights into Newbie Gains
Alan Aragon is a published researcher, fitness author and coach who has been developing diet and exercise programs for over 20 years.
Based on what he's seen working with everyone from ordinary athletes to Olympic athletes, most men can build muscle at about this rate:
As you can see, Alan's muscle building model is based on gaining a percentage of your body weight per month.
Of course, this only applies to people who are initially relatively slim (about 10 to 15 percent body fat for men and 20 to 25 percent body fat for women). The overweight someone is, the less muscle they can build in relation to their total body weight.
Here's an example to show how this formula works.
When I started lifting weights I was about 155 pounds and 12 percent body fat. Based on Alan’s model, I could expect to gain about 1.4 to 2.1 pounds of muscle a month in my first year, which is also Lyle’s conclusion.
As it turned out, I only gained about 10 pounds of muscle in my first year, for reasons we'll explain shortly.
Mike Matthews Insights into Newbie Gains
The Lyle and Alan models are perfect for most people who want to know what to expect when they start lifting weights.
However, some people are looking for a more detailed answer. So if you are, let's take a look at a slightly more complex but more accurate formula to estimate your potential newbies.
This is based on Dr. Casey Butts' model of frame-size muscle building that is based on the assumption that the size of your skeleton mainly determines how much muscle you can build in your life.
That may sound simple, but it is supported by good evidence and is probably the most accurate method we currently have to assess our potential for whole-body muscle growth.
(Click here to learn more about Dr.'s research and model. Experience Butts.)
Once you have roughly determined how much muscle strength you can build overall, you can create an approximately accurate roadmap for the course of your personal fitness trip.
Based on my experience, I have found that people who do the most important things with their training and diet for the most part achieve 40 to 50 percent of their total muscular lifespan in the first year.
In other words, in the first year, you can build up to 50 percent of all the muscles you'll ever gain, regardless of how long and hard you exercise.
It is probably worth noting that most of the first year profits are made in the first six months of training.
For example, a man with average genetics might expect to gain between 10 and 15 pounds of muscle (~ 1.5 to 2.5 pounds per month) in his first six months in the gym and between 5 and 10 pounds of muscle in the following six months ( ~ 1 to 1.5 pounds per month).
Then, in year two, you can build about half of the muscle you gained in year one.
In the third year, you can gain approximately half of the muscle that you gained in the second year, and each successive year halves more or less until the muscle gain becomes negligible.
This would look like this in graphic form:
Let's see how it affects me.
According to Butts & # 39; research, the best body composition I could ever hope for is around 210 pounds at 10 percent body fat.
That's probably a bit high and should be cut by about 5 percent (for reasons I'm discussing Here), which would lower my cap to the more plausible 199 pounds at 10 percent body fat (179 pounds lean mass).
When I started lifting, I was about 155 pounds and 12 percent body fat (136 pounds of lean mass), so my genetics, to the best of my knowledge, can help build about 43 pounds of muscle.
I looked like this:
Let's arbitrarily round up my potential gains to 45 pounds of muscle because I'm always the optimist and see how it works:
Year one: 22 pounds of muscle gain
Year two: 11 pounds of muscle gain
Year three: 6 pounds of muscle gain
Year Four: 3 pounds of muscle gain
Year five: 1.5 pounds of muscle gain
Year six +: negligible muscle building
When you add up the numbers, you get a total of 43.5 pounds of muscle gain. It may take a few more years to reach 45.
Now I had no idea what I was doing in the gym for the first seven years, so I hadn't gained more than 25 pounds of muscle at that point.
I looked like this:
Then I got together, learned to eat and exercise properly, and had a nice second muscle build that took 3 to 4 years.
Here's what it looked like:
I was 185 and about 7 percent body fat here, which equates to 172 pounds of muscle, giving me about 7 pounds more potential muscle gain.
From here I continued to train hard and regularly, but did not go into excess calories for a long period of time and therefore expected little muscle growth.
Here I am a few years later:
I weighed 188 pounds here and again had about 7 percent body fat (175 pounds of lean mass), indicating that I had only gained 3 pounds of muscle in the three years between these pictures.
And here I am now, a few years after that 192 pound shot and about 10 percent body fat:
Again, I've been training hard and regularly, although I haven't spent any serious time leaning between the last two pictures, but I've only gained about a pound of muscle.
As you get closer to your body's finish line, you can always slightly improve your body composition, but it's too small to measure or see in weeks or even months.
Here's what you need to do if you are new to weightlifting and want to predict your muscle building journey:
Weigh yourself and estimate your body fat percentage.
Estimate your current total lean body mass by a) subtracting 100 percent of your body fat and b) multiplying your body weight by the total.
Use the "Natural Muscular Potential Calculator" to estimate how muscular you can become in your life. Here.
Estimate how much muscle you can gain by subtracting your current total lean body mass from your maximum predicted lean body mass.
Build your muscle building timeline by assuming that you gain 50 percent of the amount calculated in step 4 in your first year of lifting, 50 percent of the first year in the second year, 50 percent of the second year in the third year, and so on can.
Depending on who you follow online, these numbers – and much of what I've discussed here – seem horribly pessimistic.
There is no shortage of jacked-up types on the grief who claim to have gained 30 to 40 pounds of pure muscle in their first year of training and who, many years later, are still adding significant amounts of muscle every year.
How can that be? Steroids, natch.
Not #hustleandgrind, #nodaysoff, #muhdadwasabodybuilder or any other explanation or defense. Drugs. Many of them.
In this way, you will grow incredibly tall (FFMI north of 25), slim (under 10 percent body fat) and strong (over 1,500 in total) as you grow in size and strength.
To learn more about the actual effects – and side effects – of steroids, read the following articles:
⇨ 6 things you always wanted to know about steroids
⇨ 8 Reliable (and evidence-based) ways to determine whether someone is "natty" or not
⇨ This is all you need to know about trenbolone
⇨ What 35 studies say about Winstrol and muscle growth
⇨ The "good" and "bad" reasons for taking steroids
The same applies to men (or girls) who, after several years of effective training and significant muscle and strength gains, suddenly experience a second wind of newcomer gains (rapid increase in size and strength).
No, it's not the new diet, the new exercise program, or the new supplements. It is the #dedication. They inject all 10 grams of it every week.
So the point is this:
Don't indiscriminately focus your expectations on muscle and strength gains on what you see online.
Instead, follow the advice in this article and you will find that it is much easier to stay motivated to continue working, and it is much more difficult to fall victim to fitness predators that get the pennies out of a dead person Would steal eyes.
Summary: You can expect growth for newbies to continue for about a year. Most of the benefits come from the first six months of proper training. With the help of newbies, men can build up to 20 to 25 pounds of muscle in their first year, and women can gain about half of it.
Why does Newbie Gains end?
We all know we can't build muscle forever, but why not?
And why does muscle building slow down so much after the first year?
Why can't we build muscle and strength more or less equally quickly until we have reached our genetic potential?
All good questions and to get the answers, let's review a concept that as repeated combat effect.
This simple principle states that the more you do a certain type of exercise, the more your body gets used to it and the less adaptation it stimulates.
In other words, as you gain more training experience, you get less and less muscle and strength gain per training session.
If you think of movement and muscle building from an evolutionary point of view, this makes perfect sense.
Although muscle mass would have helped our ancestors to survive by making them more effective hunters, gatherers and fighters, it is also a very "expensive" organ. require Maintain large amounts of protein, nutrients and calories.
Since early human ancestors often had to endure severe food shortages, we were most likely developed Use energy (calories) as efficiently as possible. So the body is designed to build just enough muscle to do the job at hand, and nothing more.
In addition, evolution has apparently found that we humans generally do not need more than 30 to 50 pounds of extra muscle for general survival, which is roughly the limit of what most natural lifters can achieve.
The closer you get to 30, 40 or 50 pounds of muscle gain, the harder it will be to "convince" your body to get bigger.
Think of the physiological ROI. The positive aspects of building muscle are things like greater strength, performance, etc., and so the survivability and disadvantages are primarily the increased energy and nutritional needs.
If you are new to lifting, every pound of muscle you gain brings a lot more positive than negative results, so your body builds up more quickly.
However, as you get jacked up more and more, the functional benefits of every extra pound of muscle decrease exponentially, but the disadvantages remain the same. Therefore, the body becomes less and less willing to build more.
After this "honeymoon" phase is over, "grinding" begins, and the best thing you can hope for from this point on is to increase muscle growth slightly and gradually from year to year.
If this has taken some wind out of your sails, don't despair. Nothing worth getting easy on, and anyone who has ever built a great physique without steroids has followed the same journey.
Summary: The reason why newbies reach the end is that due to the repeated combat effect, your body reacts less and less to strength training and builds less and less muscle with each additional effort.
Can You Miss Newbie Gains?
Some people believe that if you exercise and eat poorly during your first year of training, you can miss out on your newbie gains.
There is a core of truth there, but it is more wrong than right.
If you do a lot wrong in your first year of lifting like me, you won't build as much muscle as you should.
For example, if you don't eat enough calories or protein, don't overwork your muscles, or don't sleep enough, you probably won't build as much muscle in your first year as the formulas in this article would predict.
Some people make these mistakes for months, years, and even decades, and sometimes do not recognize the mistake in their late 30s or early 40s.
Once you've reached that age, you won't be able to exercise as hard, hard, or often as someone who is younger, and you won't build muscle as quickly. In other words, your newbies can be lost forever.
Still, it's never too late to get in shape, and nobody should let something as trivial as something less potential muscle and strength gain keep them from building a body they can be proud of.
However, if you correct the course at a younger age, as I did, you can still gain newcomers after several years of regular weight lifting.
Summary: You can win newbies even after years of improper training and diet.
What to do when your newbie’s profits are over?
Many people get discouraged when they find that after their first six months of building muscle, the whole thing resembles a trench war: months of struggle for a few centimeters of progress.
You just have to change your perspective.
Where you used to measure progress in pounds on the scale and bar, you now have to think in grams.
In other words, once you find your way in the intermediate phase of weight lifting, the rate of progress is no longer as important as just making progress.
And here's the rule of thumb: as long as you get stronger, you're moving in the right direction.
Another important change you are likely to need to make is your program. The chances are good, "What brought you here is unlikely to get you there. ”
This is mainly due to the fact that you work harder in the gym to get less reward by doing more hard sets per main muscle group per week while still pushing to get stronger (lifting heavier weights).
You also need to be demanding on your diet. For example, as a newcomer, you can get away with excessive overeating while you are lean, but ultimately it will only make you fatter faster, which stands in various ways in the way of long-term muscle building.
Likewise, as a beginner, you can get away with a low-calorie and even low-protein diet because you don't have much muscle to lose. However, as you get more advanced, sticking to your hard-earned muscle mass becomes more difficult if you limit your calories for fat loss.
Here are five things to consider when getting out of your beginner phase as a weight lifter:
1. Maintain a moderate calorie excess of around 10 percent when you get lean.
This should allow you to gain two to four pounds a month, which should be your goal after your novice gains are complete.
Women should shoot for half that number: one to two pounds a month.
If you're not sure how to measure your calorie intake, read this article:
This is the best TDEE calculator on the web (2019)
2. Eat approximately 1 gram of protein per pound of body weight per day.
This is enough to ensure that you can take full advantage of a high protein diet. There is no need to eat more protein to build muscle.
If you want to know why, read this article:
How much protein should you eat to build muscle?
3. Switch between lean filling and cutting phase until you have reached the desired size.
You can build muscle and lose fat at the same time, or "re-assemble" when you first start lifting weights.
However, this becomes more difficult as you become an advanced lifter. After a year or two of lifting, it's a breeze.
Instead, you should do the following:
Wenn Sie ein Typ sind und mehr als 15 Prozent Körperfett haben, reduzieren Sie diese auf etwa 10 Prozent, bevor Sie mager werden. Wenn Sie eine Frau sind und mehr als 25 Prozent Körperfett haben, reduzieren Sie diese auf etwa 20 Prozent, bevor Sie mager werden.
Wenn Sie 10 oder 20 Prozent Körperfett erreicht haben, behalten Sie einen moderaten Kalorienüberschuss bei, bis Sie etwa 15 Prozent (Männer) oder 25 Prozent (Frauen) Körperfett erreicht haben, und wiederholen Sie diesen Vorgang, indem Sie Muskeln aufbauen und Fett verlieren, bis Sie es erreicht haben die Größe, die Sie wollen.
In diesem Artikel erfahren Sie, wie Sie Fett verlieren, ohne Muskeln zu verlieren:
⇒ Der vollständige Leitfaden zum sicheren und gesunden schnellen Abnehmen
Und dieses, um zu lernen, wie man Muskeln aufbaut und gleichzeitig den Fettgewinn minimiert:
⇒ Der beste Weg, um Muskeln aufzubauen, ohne fett zu werden
4. Betonen Sie vor allem die fortschreitende Überlastung Ihres Trainings.
Progressive Überlastung bezieht sich auf die Erhöhung der Spannung, die Ihre Muskeln im Laufe der Zeit erzeugen.
Der effektivste Weg, dies zu tun, besteht darin, die Menge an Gewicht zu erhöhen, die Sie im Laufe der Zeit heben (Hinzufügen von Gewicht zur Stange).
Mit anderen Worten, der Schlüssel zum Muskel- und Kraftzuwachs liegt nicht in „Muskelverwirrung“, speziellen Übungen, dem Balancieren auf einem BOSU-Ball oder dem Sehen, wie viel Sie im Fitnessstudio auf alles schwitzen können.
Dadurch werden Ihre Muskeln mit der Zeit härter.
Und genau das tun Sie, wenn Sie sie nach und nach zwingen, mit immer schwereren Gewichten umzugehen.
Lesen Sie diesen Artikel, um mehr darüber zu erfahren, wie Krafttrainingsprogramme Ihnen helfen können, größer und stärker zu werden:
Die 12 besten wissenschaftlich fundierten Krafttrainingsprogramme zum Muskel- und Kraftaufbau
5. Erwägen Sie die Einnahme von Nahrungsergänzungsmitteln, um den Muskelaufbau zu steigern.
Ich habe dies zum letzten Mal gespeichert, weil es ehrlich gesagt weit weniger wichtig ist als richtige Ernährung und Training.
Sie sehen, Nahrungsergänzungsmittel bilden keinen großartigen Körperbau – Engagement für richtiges Training und richtige Ernährung.
Leider ist die Branche der Trainingsergänzungsmittel von Pseudowissenschaften, lächerlichem Hype, irreführender Werbung und Vermerken, Produkten voller Junk-Inhaltsstoffe, unterdosierten Hauptbestandteilen und vielen anderen Spielereien geplagt.
Die meisten Supplement-Unternehmen stellen billige Junk-Produkte her und versuchen, Sie mit lächerlichen Marketing-Behauptungen, hochkarätigen (und sehr teuren) Vermerken, pseudowissenschaftlichem Geschwätz, ausgefallenen proprietären Mischungen und auffälligen Verpackungen zu verblüffen.
Während Nahrungsergänzungsmittel keine wichtige Rolle beim Muskelaufbau und beim Fettabbau spielen, sind viele eine völlige Geldverschwendung. . . Die richtigen können helfen.
Die Wahrheit ist, dass es sichere, natürliche Substanzen gibt, von denen wissenschaftlich erwiesen ist, dass sie Vorteile wie erhöhte Kraft, Muskelausdauer und -wachstum, Fettabbau und mehr bieten.
Lassen Sie uns für den Zweck dieses Artikels nur kurz die Ergänzungen überprüfen, die Ihnen helfen werden, so schnell wie möglich Muskeln aufzubauen und das Beste aus Ihren Neulingen herauszuholen.
Kreatin ist eine Substanz, die natürlich im Körper und in Lebensmitteln wie vorkommt rotes Fleisch. Es ist vielleicht das am meisten erforschte Molekül in der Welt der Sportergänzungsmittel – Gegenstand von Hunderten von Studien – und der Konsens ist sehr klar:
Supplementation with creatine helps . . .
You may have heard that creatine is bad for your kidneys, but these claims have been categorically and repeatedly disproven. In healthy subjects, creatine has been shown to have no harmful side effects, in both short- or long-term usage. People with kidney disease are not advised to supplement with creatine, however.
If you have healthy kidneys, I highly recommend that you supplement with creatine. It’s safe, cheap, and effective.
In terms of specific products, I recommend Legion Recharge.
Recharge is 100% naturally sweetened and flavored and each serving contains:
5 grams of creatine monohydrate
2100 milligrams of L-carnitine L-tartrate
10.8 milligrams of corosolic acid
This gives you the proven strength, size, and recovery benefits of creatine monohydrate plus the muscle repair and insulin sensitivity benefits of L-carnitine L-tartrate and corosolic acid.
So if you want to gain muscle and strength faster and recover better from your workouts, you want to try Recharge today.
You don’t need protein supplements to gain muscle, but, considering how much protein you need to eat every day to maximize muscle growth, getting all your protein from whole food can be impractical.
That’s the main reason I take casein and whey protein supplements.
Whey+ is 100% naturally sweetened and flavored whey isolate that is made from milk sourced from small dairy farms in Ireland, which are known for their exceptionally high-quality dairy.
I can confidently say that this is the creamiest, tastiest, healthiest all-natural whey protein powder you can find.
Casein+ is 100% naturally sweetened and flavored casein isolate also made from milk sourced from small dairy farms in Ireland.
In terms of which protein powder to choose, you can’t go wrong either way.
Casein digests slightly slower than whey, providing a steady stream of amino acids to the muscles for growth and repair, which some experts believe may make it a better choice for building muscle.
Whey, on the other hand, is digested faster and produces a more rapid rise in amino acid levels, which some experts think might enhance post-workout muscle growth more than other forms.
This doesn’t mean you brauchen to have whey after you work out, though. The most important thing is simply eating enough protein every day.
There’s no question that a pre-workout supplement can get you fired up to get to work in the gym. There are downsides and potential risks, however.
Many pre-workout drinks are stuffed full of ineffective ingredients and/or minuscule dosages of otherwise good ingredients, making them little more than a few cheap stimulants with some “pixie dust” sprinkled in to make for a pretty label and convincing ad copy.
Many others don’t even have stimulants going for them and are just complete duds.
Others still are downright dangerous, like USPLabs’ popular pre-workout “Jack3d,” which contained a powerful (and now banned) stimulant known as DMAA.
Even worse was the popular pre-workout supplement “Craze,” which contained a chemical similar to methamphetamine.
The reality is it’s very hard to find a pre-workout supplement that’s light on stimulants but heavy on natural, safe, performance-enhancing ingredients like beta-alanine, betaine, and citrulline.
And that’s why we sell our own pre-workout supplement. It’s called pulse and it contains six of the most effective performance-enhancing ingredients available:
The bottom line is if you want to know what a pre-workout is supposed to feel like and want to experience the type of energy rush and performance boost that only clinically effective dosages of scientifically validated ingredients can deliver, you want to try pulse.
The Bottom Line on Newbie Gains
Newbie gains refer to the rapid increase in muscle mass that occurs when people with little to no previous weightlifting experience start lifting weights.
It’s also less commonly seen among experienced weightlifters who simply haven’t made much progress for any number of reasons.
In both cases, the muscles are hypersensitive to the effects of effective resistance training and rapidly grow in response.
A good rule of thumb is both men and women can gain about 1 to 1.5 percent of their body weight per month on average during their first year of weightlifting, with slightly faster muscle gain occurring in the first six months of proper training than the following six.
Assuming they’re doing most of the most important things in the kitchen and gym mostly right, men can gain up to 20 to 25 pounds of muscle in their first year of effective lifting, and women can gain about half this amount.
Newbie gains slow down considerably after about 6 months of lifting, and they’re more or less gone within 12 months.
The reason for this is that the closer you get to your genetic potential for muscle gain, the harder it is to continue gaining muscle.
Although you may have gained considerably less muscle than you could’ve in your first year of lifting due to diet or training mistakes, you probably haven’t “missed out” on your newbie gains.
Chances are you’ll experience rapid improvements in your body composition if you start doing things correctly.
Once your newbie gains are behind you, there are five things you can do to maximize your results going forward:
Maintain a moderate calorie surplus of about 10 percent when lean bulking.
Eat around 1 gram of protein per pound of body weight per day.
Alternate between lean bulking and cutting phases until you’ve gained the size you want.
Emphasize progressive overload in your training above all else.
Consider taking supplements, such as creatine, protein powder, and a pre-workout drink, to increase muscle gain.
Do that, and you’ll continue to gain strength and muscle for years to come. Until one day, there’s finally nothing left to gain.
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