Beginner Gains

[SilentBob222]

Hey can someone explain beginner gains to me? I know if a person has been away from weights for a long time or if they are new to weightlifting that they can add muscle whilst burning fat?

this sounds kinda of counter-intuitive as a person needs to be on a surplus to gain muscle right?

Taking me for example, I haven't worked out in 3-4 years and am at 220 roughly 25-27% bf (160lbm) goal is 10% bf, which if lbm was retained would be 180.

But would beginner gains allow me to increase my lbm? therefore hit 10% at a higher weight?

[Serpentarius]

A lot of it are neurological gains, the brain learning to lift heavier weights by recruiting additional motor units. The muscle WILL get bigger to a degree, from what you'd probably refer to as atrophy from being sedentary. You will find the gains will stop around 2 months-6 months depending on how hard you train, after that dont expect to get any bigger while in a large deficit. With that in mind, many other agree (and disagree) that you can slowly gain strength and a tiny amount of size with proper diet and a small deficit.

[NeedANick]

I read a Lyle McDondald article (not sure if it was his) were he explain the muscles go to rest to spare energy. When you start using those muscles again, they slowly "wake up" to their full potential, thus the so-called newb gains.

I do think your lean body mass will increase. I think it's called recomp?

PS: Newb gains are awesome! I'm down 50lbs at a 2k deficit and weights still going up weekly.

[SilentBob222]

I just want to know so that I can set realistic goals. And on how I should proceed. I have been gaining strength this past month and and have seen some changes but I really wasnt focused on a goal.But now I'm getting serious and want to get down to 10%, and if I gain some strength that would be awesome.

[NeedANick]

I just want to know so that I can set realistic goals. And on how I should proceed. I have been gaining strength this past month and and have seen some changes but I really wasnt focused on a goal.But now I'm getting serious and want to get down to 10%, and if I gain some strength that would be awesome.

If you're lifting for the first time, definitely.

I started out working out a few months ago and I was bench pressing 45lbs (lol, just the bar), now I bench 125lbs and next week I'm going for 135lbs.

All my weights are going up considerably after almost 7 months of heavy lifting. I can feel my muscles are growing, so I'm guessing that improves LBM.

I just wish my newb gains keep showing up until I lose another 100lbs (finishing my cut). Doubt it though. My biceps already stopped.

[SilentBob222]

well its only been a month, and I've lost 2 inches off my waist but no weight and lifts have gone up:

squat 95-150
bench 95-145
row 80-120
press 60-110
deadlift 115-185

I'm starting to get serious about my diet now, however, and was wondering how many calories I should be taking in? deficit or maintenance?

right now I do a fb routine 3x week with 30 mins cardio everyday some days I'll push my self and end up doing 60. However, I am thinking of splitting my routine into upper/lower or push/pull.

[JennaClaire]

A lot of it are neurological gains, the brain learning to lift heavier weights by recruiting additional motor units. The muscle WILL get bigger to a degree, from what you'd probably refer to as atrophy from being sedentary. You will find the gains will stop around 2 months-6 months depending on how hard you train, after that dont expect to get any bigger while in a large deficit. With that in mind, many other agree (and disagree) that you can slowly gain strength and a tiny amount of size with proper diet and a small deficit.

This..... Protein synthesis to add muscle takes time usually. Mainly, in the beginning, it is all about neurological changes with increasing that connection between the brain and muscle.

[fade2green514]

muscle growth is stimulated by the nervous system as well as the endocrine system. it takes time for these systems to fully kick into gear and in the case of your nervous system, to fire your muscle fibers properly.

in my opinion it also has to do with the fact that your body will build muscle on practically ANY diet when you havent worked out before. ever heard that anything will work for 6 weeks? thats because most people won't change their diet and their nutrition will hold their gains back.

[SilentBob222]

This..... Protein synthesis to add muscle takes time usually. Mainly, in the beginning, it is all about neurological changes with increasing that connection between the brain and muscle.

so I shouldn't really beat myself up as its more the brain relearning/learning new movement patterns.