Note 6) There is a point of diminishing returns with lifting weights. At first, the strength and muscle mass gains are very rapid (the newbie effect). In each subsequent year, the gains are less and less until at some point you reach your genetic maximum and all gains cease despite intense workouts and flawless nutrition. How long it takes to reach the genetic maximum depends on many factors including genetics but most importantly on the intensity of the workout program. If someone lifts casually and does a whole body workout for 30min 3 days a week, they will never reach their genetic max. After 20 years, if they get serious about lifting, they could have a second chance at the newbie effect and spectacular gains despite their “ole” age. On the other hand if a teen starts professional powerlifting at age 16 then they might hit their genetic max very early, perhaps in as few as 6 years.