Best Muscle Growth For Newbies (First Time Ever Gains)
If you’ve just begun exercising, way to go! What you’re about to experience is something called “beginner gains”—the rapid muscle growth that occurs during the first few months of training. But what are beginner gains, exactly, why do they happen, and how can you maximise them? Let’s dive in.
What Are Beginner Gains?
We can explain this phenomenon scientifically, and we can also call it "beginner gains" (the rapid growth in strength and hypertrophy in new lifters during the first 6-12 months of training with resistance). This is a period of what I like to call hyper-responsiveness to weight workouts, where it is literally easier to gain muscle compared to later in your fitness career.
This happens because:
✅ Neurological Adaptation: Your nervous system learns to recruit muscles more efficiently, and fast.
✅ New Stress = Increased Muscle Growth: Your muscles are very responsive to new stress and grow quickly.
✅ More Protein Synthesis: Your body cranks up its production process to fix and build muscle.
✅ Maximum Hormonal Response: Resistance training triggers peak levels of testosterone and growth hormone.
How Long Can We Expect Beginner Gains?
Usually 6mo to 1 yr depending on genetics, training magnitude, food and rest. After this, muscle growth plateaus, and you have to work more and more with smarter training setups to keep on progressing.
Getting the Most out of Your Beginner Gains
Here’s how to maximize this golden period:
🛑 Heavy Lifting, but with Intelligence — Stick to compound exercises such as squats, deadlifts and bench presses. These engage multiple muscle groups, which translates to quicker growth.
🍗 Consume a High-Protein Diet — Protein is essential for building muscle. Strive for 1.6-2.2g protein per kg bodyweight from eggs, chicken, fish, and top-quality supplements.
😴 Focus on Recovery — Your muscles develop when you sleep, not at the gym. Lack 7–9 hours of rest and allow muscles to recover before attacking them again.
💊 Use The Proper Supplements – To obtain the best possible results you might also use whey protein, creatine and BCAAs which can enable muscle recovery and development.
You Won’t Have Beginner Gains Forever—Don’t Let Your Progress Shrivel!
When this fast phase ends, advancement will feel more difficult, but don’t quit! Just keep upping the weights, mixing up your workouts and eating right.
And if you really want to take your gains to another level? IMUSCLES SUPPLEMENTS has you!
We specialize in everything from whey protein to creatine, and everything in between, with the highest quality supplements to help you reach your fitness goals.
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🚀 Don’t respectively lose your newbie gains then train properly, nutrition smart, and supplement smart!