What can be realistically achieved in the first year of training?
In the first year, most untrained men can gain 15 to 11.3kg (25 lbs) of lean muscle, while women can expect 8 to 5.9kg (13 lbs). Additionally, individuals may reduce body fat by 15 to 25% of their total fat mass, with significant strength improvements of 200 to 300% from baseline in major lifts.
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This is one answer. The complete system — the psychology, the biology, and the method — is in the book.
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