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
- Adherence
- Proper Programming
- Caloric Surplus
- Proper Macronutrient Distribution
- Protein Frequency*
Top 5 Beginner Workout Programs
- Ice Cream Fitness 5x5
- Strong Lifts
- Starting Strength
- Bigger, Leaner, Stronger
- 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
