Every muscle builder wants maximum gains that last, whether they’re a newbie or some professional returning to the gym after a hiatus. It’s natural to keep expecting progress.
Nonetheless, while newbie gains are said to be easier to develop and maintain, we have seen some seasoned athletes gain faster than those starting from scratch. Thanks to muscle memory!
Although there are a lot of factors that affect your results, when it comes to muscle memory vs newbie gains, one is superior to the other.
But which one is better and delivers faster long-lasting results? You’ll learn answers to these questions and more in this blog.
Key Insights:
- Muscle memory refers to the phenomenon where previously trained muscles respond to specific movements with more efficiency.
- Newbie gains are easy to achieve but are temporary. Nonetheless, muscle memory also gives faster results but lasts longer.
- While beginners attain newbie gains to a maximum of 20-25 pounds in a year, pro-lifters can regain 20 lbs with muscle memory in only one month.
Now with the basics set aside, let’s dive into a detailed comparison between newbie gains vs muscle memory gains and how they compare based on different parameters.
Muscle Memory vs Newbie Gains
Before we get into the nitty-gritty of newbie gains vs muscle memory, here’s a brief discussion about the concept of muscle recovery and newbie gains.
What is Muscle Memory in Bodybuilding?
Muscle memory is the ability of the muscles to build mass more easily on the previously trained muscles.
When you engage in repetitive muscle-building activities and undergo functional changes, and then resume the workout after a long break, your muscles remember the past training and adapt more rapidly without conscious effort.
It is a form of skill retention for motor skills that brings your body to autopilot mode without bearing any neurological ailments.
What are Newbie Gains?
Newbie gains are the sudden significant increase in the muscle mass and strength experienced by beginners when they first start training intensively.
When people with no experience with weight lifting, start lifting weights, their muscles explode with heavy gains.
So, when it comes to newbie gains vs muscle memory which one delivers better benefits and which one lasts longer?
Muscle Memory vs Newbie Gains for Bodybuilding
Newbie gains and muscle memory are the different stages of the muscle-building process.
However, a lot of confusion and debate surrounds this fitness topic. If you also having trouble understanding them, here is a detailed comparison of muscle memory and newbie gains.
#1. How Does It Work?
Researchers are still getting to know how muscle memory works. However, they are thought to be the result of the changes in the genes of the muscle cells.
Researchers suggest this change in gene expression increases the number of satellite cells and a higher rate of muscle protein synthesis.
Therefore, when you take a break and start again, the presence of these satellite cells rebuilds to their previous size.
Talking about the newbie gains, muscles are hyperresponsive to the initial stages of training.
The reason it comes so easily is because of the sudden dramatic spike in muscle protein synthesis and greater hormonal response.
Notably, muscle protein synthesis is robust among individuals with no training.
Just like that lifting weights also triggers the production of anabolic hormones like testosterone, human growth hormones, and dehydroepiandrosterone (DHEA).
Though both result in muscle gains, their training process differs.
#2. How to Train for Newbie vs Muscle Memory Gains?
If you have built muscles before, you can use muscle memory to your advantage. The first thing you need to do is start with the same or similar training regime.
This will help activate the satellite cells to generate more muscle cell growth. Adding to it, begin with bodyweight or calisthenics training for the first few sessions.
This will give a gentle push to the whole muscle-building process without any risk of injury while the muscles re-adapt to strength training movements.
Lastly, don’t forget to increase the volume, weight, and training sessions gradually rather than all at once, make room for warmup and cooldown sessions, and take enough rest in between.
Coming to newbie gains, prioritize compound movements like deadlifts, chest presses, and squats.
Focus on involving more muscle groups and on developing full-body strength. Also, focus on a calorie surplus diet and high protein intake. At last, take supplements like whey protein and BCAAs.
#3. Which One Gives You Better Gains?
The answer to this query varied. Nonetheless, when we looked for Muscle memory vs newbie gains on Reddit, this is what we concluded.
People who are new to weightlifting have better gains (newbie gains) in comparison to those with muscle memory.
Their muscles are highly sensitive to damage, especially during the first 6-12 months.
The satellite cells are more responsive leading to larger infusions and more development of muscle cells.
Whereas in bigger and more trained muscles, fewer satellite cells are generated in response to the training and therefore fewer muscles will be built.
It is fair to say that newbie gains are better because they can be achieved easily and more dramatically.
#4. How Long It Takes to Get in Shape?
There is a reason why even the most seasoned lifters envy beginners. That’s right, it’s the newbie gains.
Beginners can experience bigger newbie gains in very little time.
When trained with the right procedure, newbie trainers can gain 10-20 pounds of lean muscle mass in their first year of weight lifting.
As per reports, newbie lifters experience muscle protein synthesis for an average of 50 hours after lifting.
However, pro-lifters experience it for about an average of 36 hours after lifting. On the contrary, research published in the Journal of Applied Physiology shows that after 12 weeks of detraining, elderly lost nearly 30% of their strength.
However, after 8 weeks of retraining, muscle strength returned to the trained values.
#5. Muscle Memory vs Newbie Gains – Which One Lasts Longer?
Indeed newbie gains are easier to gain and maintain, they are not permanent. The newbie gains period tends to last somewhere between 6-12 months from the time you have started lifting.
If you don’t make transitions, once you have reached the maximum amount of training experience, the progress slows down and it gets difficult to gain more muscles.
In the case of muscle memory, it gives reassurance even in the worst-case scenario.
Though more research is needed to quote exactly how long it lasts, certain studies give us an idea.
A study determines the muscle adaptations to retraining after short-term detraining. The results suggest that 15 weeks of training shows muscle adaptations better than 3 weeks of de-training.
In another study published in the Frontiers in Physiology, mice were trained for 8 weeks and then did nothing for 12 weeks.
After 12 weeks when the mice began training again, mice went stronger much more quickly than the first time.
Is Muscle Memory Like Newbie Gains?
This is quite controversial. There are a lot of different factors that affect the results of the different stages of bodybuilding newbie gains vs muscle memory.
But this is quite clear that both are not the same. The newbie gains depend on how new you are to the fitness game, your genetics, and the intensity of your training.
However, gains from muscle memory, the volume of training, and the time of inactivity play a crucial role. Not to mention, while newbie gains are easy to get, muscle memory lasts longer.
These were some of the points that should have cleared the air of confusion around muscle memory vs newbie gains in bodybuilding.
However, if you have still some confusion left, we have answered some of the frequently asked questions for you.
FAQs
Building muscles, whether as a beginner or as a pro returning to the gym, is not easy at all. There are some of the queries you need to consider.
1. Is it easier to regain lost muscle?
Yes, because of muscle memory it is easier to gain lost muscles when accompanied by the right intensity of exercise and diet.
2. Is it harder to gain muscle after newbie gains?
Certainly, after the body reaches the maximum training, the muscle-gaining process tends to get slow. This also gives rise to the possibility of entering the plateau.
3. How long does it take muscle memory to kick in?
It completely depends on the inactivity period. For an idea, after an inactivity period of 3 months, it can take around 1 month or less to get back on track.
4. Can you get newbie gains at 40?
Absolutely. However, the size of the results and how soon you get it may vary depending on how well or slowly the body responds to it.
5. How much muscle can you gain in a month with muscle memory?
It depends on the time of inactivity as well as the intensity of the comeback training. However, it is expected to get 15-20 lbs of muscles back.
6. How much muscle can a newbie gain in a year?
A newbie can gain around 20-30lbs in a year with the right exercise and diet program.
Muscle building can be frustrating if you don’t the right way. Make sure to do the research irrespective of whether you are a pro or a beginner.
Final Note
“Use it or lose it!” You must have heard it if you are a gym goer.
This phrase seems to fit in perfectly in case of newbie gains as well as muscle memory.
When comparing muscle memory vs newbie gains, there’s a slight difference in perception.
If you think you can continue to make a body like a hulk, just because of better muscle protein synthesis as a newbie, you are wrong.
Newbie gains are great, but a human can only continue to go so far until the gains reach its limit.
Similarly, if you think your muscle memory after 5 years or more can help you make a build just like before, better get rid of that ego. As a matter of fact, muscle memory can work at its best if the period of inactivity is less.
Gaining and losing muscle is a part of the process. There is no need to stress out; just maintain a healthy lifestyle.
So now that you know the differences between muscle memory and newbie gains, don’t forget to spread the word and share this blog with as many of your friends as possible.