If you’re new to proper weightlifting, you have much to look forward to.
You’re taking your first steps in a journey that can transform not only your body but your entire life.
With every bit of muscle and strength you gain, you’re going to look a little better, feel a little better, and thrill a little more at the prospect of what else you might be able to achieve.
You have a special advantage, too—one that even the most accomplished weightlifters envy.
Whereas they have to fight tooth and nail for every ounce of improvement on the scale and bar, thanks to a quirk of physiology, you’re going to progress with relative ease.
For instance, for someone like me, no matter how hard I work in the gym, the best I could possibly do over the next 12 months is maybe 30 to 35 pounds added to my key lifts and 1 to 3 pounds of muscle gain.
You?
Well, in just your first year of proper training, you should have no trouble increasing your whole-body strength by several hundred pounds and gaining 15 to 25 pounds of muscle (and about half that if you’re a woman).
Such is the power of “newbie gains.”
Notice I’ve said “proper” a couple times now, too. This is important because even if you’ve been into lifting for a while, if you’ve made little progress since starting, you too can benefit from newbie gains.
In short, if you’ve yet to gain your first 15 to 25 pounds of muscle (again, for women, about half that amount), you can get there a lot faster than you might think.
If you’re skeptical, I understand.
Maybe you think you’re a “hardgainer” who’s destined to stay small and weak.
Maybe you think you’ve already more or less maxed out what your physique has to offer and your only hope of getting bigger and stronger is using steroids.
Maybe you just don’t know what to do in the gym to gain more muscle and strength.
Well, I have good news:
Although some people gain muscle and strength easier than others, nobody has to remain forever frail.
Although we all have hard genetic ceilings for muscle and strength gain, you’re probably well short of yours.
Although the art and science of training can appear hopelessly complex, all you likely need to achieve your goals is intelligent and rigorous application of the fundamentals.
I have proof, too.
Through my books, articles, podcasts, and videos, I’ve helped thousands of everyday men and women build their best bodies ever, and I can do the same for you.
And I can start right here, right now, by providing you with an in-depth review of the science of newbie gains—a rather controversial phenomenon.
Some people say newbie gains aren’t really a thing because there’s nothing special occurring at the physiological level.
Others say newbie gains are hit-and-miss and mostly come down to genetics. Either you have it or you don’t.
Others still say most people can benefit from newbie gains but only as complete beginners and to any sort of training.
Who’s right?
The truth is if you’re new to proper weightlifting and dieting (and we’ll talk about what these look like), you’ll gain more muscle and strength in your first year than ever again.
In other words, you’ll be able to make newbie gains.
What’s also true, though, is that it’s easy to cheat yourself out of this honeymoon phase if you make a few common mistakes.
And in this podcast, we’re going to break it all down, including . . .
Why newbie gains are possible
How much muscle you can expect to gain in your newbie phase
How long newbie gains last and why they eventually end
How to maximize your newbie gains
What to do when your newbie gains end
And more
Let’s start at the top.
Time Stamps:
7:23 – What are newbie gains?
9:36 – Why do newbie gains occur?
12:44 – How big of a difference do newbie gains really make?
23:50 – Why do newbie gains end?
26:47 – Can you miss out on newbie gains?
29:01 – What happens after newbie gains are over?
31:21 – What are 5 tips to continue making gains after the newbie gains period is over?
Mike Matthews is the founder of Legion as well as the author of several award-winning fitness books, including Bigger Leaner Stronger, Muscle for Life, and The Shredded Chef.
His simple and science-based approach to building muscle, losing fat, and getting healthy has sold over a million books and helped thousands of people build their best bodies ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC.
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We just . . . wait for it . . . give you your money back. Holy moo cows. And that means you can say "yes" now and decide later.
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the United States, your order ships free regardless of order size, if you live in the UK or Canada, your order ships free when it’s over $99, and if you live elsewhere, your order ships free when it’s over $199.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Clinically Effective Ingredients & Doses
Many ingredients in supplements don’t have any scientifically validated benefits, and many ingredients that do are often underdosed to the point of irrelevance.
That’s why we only use the choice ingredients and precise doses shown to be effective in peer-reviewed scientific studies.
Clinically Effective Doses
You need more than great ingredients to make great products—you also need proper doses. That’s why we use the precise doses of ingredients shown to be effective in peer-reviewed scientific studies.
Natural Ingredients
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
Made in USA with Globally Sourced Ingredients
If you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.
That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.
Lab Tested
Did you know that supplements can contain dangerously high levels of toxins like lead, arsenic, and cadmium?
That’s why we test every ingredient of every supplement we produce for heavy metals, microbes, allergens, and other contaminants and ensure they meet the strict purity standards set by the FDA.
Naturally Sweetened & Flavored
While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health.
That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
Science-Backed Ingredients
Many ingredients in supplements don’t have any scientifically validated benefits. That’s why we only use choice ingredients shown to be effective in peer-reviewed scientific studies.
No Chemical Junk
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
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Waiver and Release of Liability
In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:
I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.
I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.
I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.
I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.
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Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab by Labdoor™, the gold standard of third-party lab testing.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.
This product doesn’t just “contain natural ingredients”—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic sweeteners or flavors of any kind.
Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.
Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
Evidence Based
We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.
First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.
Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.
Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
