>>76937403
Newbie gains is the strength that a begginer lifter can gain by linear progression aka adding reps or weight every workout. The only thing to maximize here is how quickly you get out of your beginner phase, and you do that by training hard, eating and resting well

1. eat food
2. lift weights

>>76937403
read the sticky negro

Look into starting strength. Read the sticky for more info on it

>>76937403
"Mog me, cut me until I bleed
Feed me lies until the day I die

Looksmaxxing didn't work
You thought this would be an NT verse
Don't know if things will better, or worse
I just don't know how to deal with this Blackpill Curse!

If you are an incel, you get mogged
By Stacies, and Chads"

>>76937403
>train hard 5-6x a week
>eat 1g protein/1lb lean mass
>prioritize rest, hydration, relaxation