Everyone that starts going to the gym, will likely experience Newbie Gains and grow muscles pretty fast during that period. There are several rules and techniques on How to maximise on newbie gains. However, Most gains are within first year of lifting.
General rules
- Try to give your muscles 48h to recover to avoid injuries and to get stronger
- Make sure you Progressive Overload to make sure you muscles grow
- Track your workout and record weight, reps and sets that you did on a certain day
- You should keep your TOTAL workout number of sets for all exercises in the 10-20 set range with 5-15 reps per set
- You should lift enough to get through the set, but not too much so you don’t have any energy left at the end
- Increase your weight when you can do two reps or more over your set goal
- 1-2kg upper body
- 2-4kg lower body
- body weight - make it more difficult somehow. If you get above 20 reps, you have to mix things up
- To avoid a Workout plateau, make sure you change your exercises after awhile.
Body Recomposition
How much time to devote for exercises
Weight loss
Muscle Growth
Building muscle requires calories
Lifting
Lifting for muscle endurance
Lifting for increasing the size of muscles and strength
Lifting for strength and power