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How many pounds of muscle can you gain?
I am just starting to lift and I was wondering what a goal I should have for myself for 3 months? How many pounds of muscle can I gain in these 3 months, or should I set for a realistic goal? Like I said I just started. I do not have a routine in place yet, so any advice you can give me is great. I am 26 years old, 215 pounds and am 5'9".
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In three years?...Quite a bit. |
If you've never lifted before, you can see some great results in 3 months. To get real appreciable mass gains it will take a while longer, but you (and others) should notice a difference in your appearance after 90 days of dedicated training.
As to a routine, I like full body routines, 3-4 times a week. My basic set up is Squat Bench Row Deadlift Over head Press Arms Bench Squat Row Power Clean Deadlift (from raised blocks or a rack) Over Head Press It isn't real fancy, but its helped me get a lot stronger very quickly. Starting out, maybe drop the 4th day and see how it goes. Focus on your form, and once your form is solid, add weight to the bar when you can, in relatively small increments (5-10 pounds per session). |
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In three months time you will not see that huge of a difference I am sure. Keep up the hard work and you will see results and get bigger like you have stated before that you want to.
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