Have you ever heard of noob gains before? If you are starting your fitness journey, you can benefit from it. Read more about it below.
Today we’re diving deep into the world of “noob gains,” a term often thrown around in the fitness community. So, grab your pencil and paper because we’re about to unravel the mysteries behind these gains.
First things first, what exactly are noob gains? Well, they’re the gains you experience in the early stages of your training journey, typically within the first six months to a year of dedicated weight training. These gains can be quite significant, and they can happen relatively quickly.
If you didn’t know that, well, welcome to the noob club! But fear not, because we’re about to explore the ins and outs of this phenomenon with the help of Mike Israetel and his knowledge.
Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.
He talked about 6 key points to better understand noob gains and how you can benefit from it – plus, what to do if you’ve never got noob gains.
Explaining Noob Gains
Now, let’s break down the 6 key points we’ll be covering in this informative article:
- What are Noob Gains and the Mechanisms Behind Them: Noob gains refer to the rapid progress beginners make in strength and muscle mass during the initial phase of their training. The first three months see a substantial increase in strength, with a significant portion attributed to neurological adaptations.
- Expectations for Noob Gains: What can you realistically expect from noob gains? While hard data is scarce, the average estimate is that individuals may gain around 5 to 15 pounds of muscle in their first year of dedicated training, with an average of 10 pounds being a reasonable guess.
- Duration of Noob Gains: The burning question: When do noob gains come to an end? Well, they don’t exactly vanish; instead, the growth curve tends to flatten out. By the end of three years of dedicated training, the average person might have gained around 20 pounds of muscle.
- Noob Gains and Changes in Training or Diet: Addressing concerns about changes in training or diet affecting noob gains. If you’ve embarked on a fat loss journey while training, fret not—your gains are still happening, and you’ll likely experience a rebound effect when you return to a maintenance or surplus diet.
- Noob Gains on Specific Muscle Groups: Are noob gains universal across all muscle groups, or can you target specific areas? The good news is that yes, you can experience noob gains in specific muscles even if you’ve been neglecting them. So, if you’ve been skipping leg day, it’s not too late to see those gains!
- Reclaiming Noob Gains: What if you took a break from training? The good news is that muscle memory is a real thing. If you’ve trained hard for several years and take some time off, you can reclaim most, if not all, of your gains within a year of returning to consistent training.
What if I never got my noob gains?
If you never got your noob gains, there are a few possible explanations. It is possible that you have a genetic predisposition to slower muscle growth. It is also possible that you are not eating enough food or getting enough sleep. Finally, it is possible that your training is not effective enough.
Tips for maximizing noob gains
- Train consistently: Aim to train three to four times per week.
- Eat a healthy diet: Make sure you are getting enough protein, carbohydrates, and healthy fats.
- Get enough sleep: Aim for 7-8 hours of sleep per night.
- Track your progress: Keep track of your lifts and your body weight so you can see how you are doing.
- Be patient: It takes time to build muscle. Don’t get discouraged if you don’t see results immediately.
In conclusion, noob gains are a fascinating aspect of the fitness journey. Understanding the mechanisms, managing expectations, and adapting your training approach can help you make the most of this exciting phase. So, whether you’re a seasoned lifter or just starting, embrace the process, stay consistent, and remember, noob gains are there for the taking!
Watch the video below for a more detailed information about noob gains and how to exploit this intriguing part of fitness in your favour.
Compound Exercises: Your Guide to Efficient Muscle Building and Rapid Fitness Gains
If you’re determined to get in shape, incorporating compound exercises into your workout routine is a surefire way to achieve your goals. Compound exercises, unlike isolation exercises that target a single muscle group, engage multiple muscles simultaneously, leading to faster and more effective muscle building and enhanced strength development.
1. Squats: Sculpt Your Legs, Glutes, and Core
Squats are a fundamental compound exercise that works wonders for strengthening your legs, glutes, and abdominal muscles. They are an excellent choice for building muscle mass and enhancing overall strength. To perform a squat, stand with your feet shoulder-width apart and bend your knees as if you’re about to sit in a chair. Lower your body until your thighs are parallel to the floor, then stand back up. Variations such as front squats, sumo squats, and pistol squats can add variety and challenge to your routine.
2. Deadlifts: Engage Your Core, Legs, Back, and Grip
The deadlift is a powerful compound exercise that engages multiple muscle groups, including your core, legs, back, and grip. It’s a fantastic exercise for building muscle mass, burning fat, and improving performance in other exercises like squats, lunges, and rows.
To perform a deadlift, stand with your feet shoulder-width apart and bend down, keeping your back straight. Grasp the barbell with an overhand grip and lift it off the ground until it’s at hip level. Stand up straight, squeezing your glutes at the top of the movement.
3. Barbell Overhead Press: Strengthen Your Shoulders and Arms
The barbell overhead press is a compound exercise that targets your shoulders, triceps, and upper back. It’s an excellent choice for building strength and muscle mass in these areas.
To perform an overhead press, stand with your feet shoulder-width apart and hold a barbell at shoulder height. Press the barbell overhead until your arms are fully extended, then lower it back to your shoulders.
4. Pull-Ups: Sculpt Your Back, Biceps, and Lats
Pull-ups are a challenging yet effective compound exercise that works your back, biceps, lats, and core. They’re a great way to build muscle and improve your grip strength.
To perform a pull-up, grab a pull-up bar with an overhand grip and hang with your arms fully extended. Pull yourself up until your chin is over the bar, then lower yourself back down. Modifications like assisted pull-ups and inverted rows can make pull-ups more accessible for beginners.
5. Bench Press: Target Your Chest, Shoulders, and Triceps
The bench press is a classic compound exercise that targets your chest, shoulders, and triceps. It’s a staple in many weightlifting routines and is known for its effectiveness in building muscle mass and strength.
To perform a bench press, lie on a flat bench with your feet planted on the floor. Grasp a barbell with your hands slightly wider than shoulder-width apart and lower it to your chest. Press it back up to its original position.
Incorporate Compound Exercises for Rapid Fitness Gains
By incorporating compound exercises into your workout routine, you can reap the benefits of faster muscle building, increased strength, and enhanced overall fitness. These exercises are a must-have for anyone looking to achieve their fitness goals effectively and efficiently.