Noob gains

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2009/07/25 01:53:07 (permalink)

Noob gains

Hi guys
I am nearly 16. I went to the gym 3 times a week from november 2008 to March 2009, knowing nothing about bb just screwing around with the barbells lol and maybe gained a good 10lbs.
Ive heard that as you progress from a 'beginner' to an 'intermediate', and an 'intermediate' to an 'advanced' bber, muscle gains are much harder. So I was wondering when i start bulking in Jan 2010 after my 16th bday, with a sound nutritional program and routine, can I expect a few 'noob gains' still from just lifting anyway, aswell as the sound gains from the well-thoughtout lifestyle? 
Also if anyone could give me an estimate of how much i will gain in reality, any details of me/programme/nutrition etc i will be happy to give ;)
Thanks in advance 

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    Re:Noob gains 2009/07/25 07:19:52 (permalink)
    There's nothing set in stone......

     There are some individuals(such as myself) who struggle to gain anything from day 1......There may be some who put on pounds of muscle/add inches to the tape on a regular basis..

     There will come a time when you reach your "potential ceiling" but no-one can tell you when this will be.

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    Re:Noob gains 2009/07/25 10:13:17 (permalink)
    Why start in Jan 2010 though mate?  You would surely benefit if you implemented your training programme now?
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    Re:Noob gains 2009/07/25 10:19:37 (permalink)
    What is your primary body type?


    These different body types lose fat and gain muscle in very different ways.
    I advocating training & eating for your body type.
    For instance, hard gaining ectomorphs can be a lot less worried about overeating, where as  endomorph body types will struggle to lose the pounds.

    The best piece of advice for a newbie is 'have patience'.
    Yes, you will plateau at some point.
    Some people get impatient, bored with it and then quit.
    Don't do that and you will be fine.
    At this stage and level of knowledge the best thing you can do is learn as much as possible about the sport. 
    The risk of injury greatly increases as you start to pile on the weight.
    Having a 'grasshopper' stage where you become a student of the sport is the best thing to do if you intend to be here for the long term.

    Don't be worried about the numbers at this stage- just keep lifting and work on getting your form down cold.
    If you 'know nothing about bb' then this is the perfect time to learn the basics.

    Can you list your diet and training program?

    post edited by octatonic - 2009/07/25 10:21:18
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    Re:Noob gains 2009/07/25 10:31:47 (permalink)
    I think you are meant to be over 16 years old to join this site mate.

    Just eat healthy, work out a balanced routine that hits everything evenly.

    10 lbs of lean(?) muscle is good, if you are training consistantly I would say noob gains may have already ended but you can't really tell untill you look back, in 6 months you may have gained another 10 lbs!    
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    Re:Noob gains 2009/07/25 10:44:29 (permalink)
    You should not wait.. keep training!

    Choose a workout that is has compound exercises mostly (most effective exercises) and don't waste your time with machines. Squat, deadlift, do presses and rows! ;) If you want I can give you a link to a good workout I used to gain 13lbs.

    As for eating, clean bulk and eat 500 calories more than your BMR is per day! Once newbie gains are over you will be able to gain about 2lbs of muscle a month anything more is fat and water. Eat lots of meat, rice, pasta, eggs, cottage cheese and milk (liter per day).

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    Re:Noob gains 2009/07/27 14:09:41 (permalink)
    cos i need 2save up for some supplements, and Im still only 15 - i m waiting till i have grown cos im having a growth spurt now :) plus it fits in around the athletics season- i cant really bulk up in the athletics season
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    Re:Noob gains 2009/07/27 14:56:16 (permalink)
    Im kind of ectomorph/mesomorph at and have been an ectomorph most of my life just recently ive put on muscle and a bit of fat too-but im still lean.
    Im also in the ‘grasshopper’ stage now – learning as much as I can from articles or various websites (mainly bodybuilding.com) and I am confident I already know enough about the sport to achieve my goals J but I am still learning.
    My current diet is fairly balanced, quite low in fat but a little unhealthy and high un sugar, of course I am not bodybuilding at the moment though. But my planned diet would look something like this on weekdays:
    6:30am 3 eggs, bowl of porridge w/semi skim milk and a banana, multivitamin
    9:00am 2 Tuna and cucumber sandwiches on wholemeal bread, handful of nuts
    11:00am 20g Whey Protein, 100g oat powder, 5g Glutamine, 15ml MCT oil, 500ml milk, 1 apple
    12:50pm whey protein flapjack or bar, 3g Taurine, 3g Creatine, 30g dextrose in 500ml water
    1:00pm-13:50pm workout
    1:50pm 30g whey protein, 100g oat powder, 30g dextrose, 1g taurine, 3g creatine, 5g glutamine
    4:00pm small Chicken and salad tortilla wrap, 1 peanut butter sandwich on wholemeal bread
    6:30pm 1 large steak, 80g brown rice, broccoli
    9:30pm 10g whey protein, 5g glutamine, 500ml milk, cottage cheese, handful of nuts
    10:00pm bed
    And this is my proposed training regimen:
     Weeks 1-8
    Upper/Lower Split
    Upper Body Day - (90-120s rest between sets)
    Flat BB Bench Press/Incline DB Bench Press - 3 x 8-12 WG Pullups (or WG Lat Pulldown)/ DB Rows - 3 x 8-12 DB Standing Shoulder Press/BB Military Press - 3 x 8-12 BB CG Bench Press/DB Lying Tricep Extensions - 2 x 8-12 DB Bicep Curls/DB Incline Bicep Curls - 2 x 8-12  
    Lower Body Day - (90-120s rest between sets)
    BB Back Squats/BB Front Squats - 3 x 8-12 BB Stiff Legged Deadlifts/Hyperextensions - 3 x 8-12 DB Lunges/BB Lunges - 3 x 8-12* BB Standing Calf Raises/Machine Seated Calf Raises - 2 x 8-12 Weighted Crunches/Weighted Twisted Crunches - 2 x 8-12  
    Weeks 8-16
    Push/Pull/Legs Split
    Pull - (90-120s between sets)

    BB Rows/WG Pullups - 4 x 4-8* WG Lat Pulldown /Cable Rows - 3 x 6-10 Cable Curls /BB Preacher Curls - 2 x 6-10 Wednesday
    Legs - (90-120s rest between sets)

    BB Deadlifts/Leg Press - 5 x 4-8* Hamstring Curls/Romanian Deadlifts - 3 x 6-10 DB Side Bends/Cable Crunches - 2 x 6-10 Friday
    Push - (90-120s rest between sets)

    Chest Dips/BB Incline Bench Press - 4 x 4-8* DB Seated Shoulder Press/BB Seated Shoulder Press - 3 x 6-10 BB Skull Crushers/Cable Pushdowns - 2 x 6-10  
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