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How Much Muscle Can You Gain in 1 Year?

How much muscle can you gain in your first year of training?

Assuming your training and nutrition are in order, 20-25 pounds would be a good guess.

This is due to being hyper-sensitive to the stimulus of the resistance in the beginning stages of out training.

Although anyone can expect a good deal of progress when they're new to weight training, those who take a more strategic approach can expect to maximize their results.

The Hierarchy of Novice Training and Nutrition

  1. Adherence
  2. Proper Programming
  3. Caloric Surplus
  4. Proper Macronutrient Distribution
  5. Protein Frequency*

Top 5 Beginner Workout Programs

  1. Ice Cream Fitness 5x5
  2. Strong Lifts
  3. Starting Strength
  4. Bigger, Leaner, Stronger
  5. Mass In A Flash (My Free 12 Week Course)

Resources:

The Ultimate Guide to Weight Gain for Skinny Hardgainers

Free 12 Week Novice Program - Mass In A Flash

Studies:

Exercise and the Institute of Medicine recommendations for nutrition

Dietary protein for athletes: from requirements to optimum adaptation 

Timing and distribution of protein ingestion during prolonged recovery from resistance exercise

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