Beginners can add anywhere from 10-20lbs of muscle in their first year of training. Those who come in near the higher end of that range will have great genetics, and be doing a lot of things right.
Broadly speaking, if your total testosterone is below 400ng/dL, you might be experiencing some detrimental effects that could be improved by boosting those levels. It’s unlikely (though not impossible) that you’d have issues if your levels are above 500ng/dL.
From mechanical tension to progressive overload, I walk you through the 12 fundamental principles of building muscle.
Can you gain muscle with just six hours of sleep? Will you hinder your progress if you make it a habit?
