Tips for building muscles for beginners?

[Reem12345reem]

[Sonorous]

My advice to beginners:

- Slowly start getting used to eating more protein. You don't need to eat any immediately before workout or immediately after. Just be sure you're spreading it throughout your meals during the day. The body can absorb around 40 grams at a time per meal. The rest won't be utilized as well due to protein not having an adequate place to be stored in the body like other types of energy sources.

- Don't focus too much on the specifics of training. Just stick to basics that are "compound" in nature. Don't over think it.

- Always practice good form. Doesn't mean you can't be creative. Just learn what not to do with any exercise you're doing. Last thing you wanna do is get good at doing bad form. I recommend working out in front of a mirror.

- Warming up is so important. Trust me when I say that it will help tremendously to prevent injuries. Warm up by doing light weight higher rep of any exercise you plan on going heavy or hard on. The heavier you plan on going means that your warmups should become more complex.

- Start with easier variations of exercises. So if you notice that an exercise is too difficult for you to do, modify it to be easier or just stick to doing negatives of the exercise.

- Try to really get used to slower & more controlled eccentric movements. This will really help with gains.

- Don't bother training to fatigue or going until fatigue. Studies show that beginners do best when they just do a little bit day by day. Not when they go so hard trying to train like a professional who's muscles, tendons & ligaments are already acclimated to training often & intensely.

- Approach training depending based on how your body feels. This will be easier over to assess time. But there will be days where you'll feel weaker & still sore from training. You can tell that you'll need more rest because something feels off. Please listen to your body. Ideally you should even start training so lightly that you don't even feel that sore. It's really best if it's a slow progression. You'll wanna go so light that the next day you're questioning if you went hard enough. But trust me, doing anything blabove your old norm is going hard enough.

- Be sure to give yourself enough rest time between sets. So for instance if you're doing a compound set of 8 reps with decent intensity, rest for 3 minutes between sets. Also aim for 3 sets (once your body gets used to training of course).

- Eat for the energy you need in training. This may be very individual but I notice I have better workouts when I eat fruit before I train. Around 15-30 minutes before I train.

- Don't do cardio before weighted workouts. Do cardio afterward.

[Sonorous]

training to fatigue or going until failure*

[Massageman]

Read Sonorous's response. I would just add to switch off the body areas you work on. Maybe upper body on M, core and back on W, lower body on F. Your muscle is actually being build during the rest time, as the muscle cells repair from micro tears during training, so the rest time is essential to gaining muscle. And start the exercises before you change your diet so the body will show a calorie demand.

[Alltheflowers84]

I think the first step is to get the form right. There are lots of tutorials and YouTube videos that teach you how to lift. Then, start with a weight you can do comfortably, and go from there.

[Musclegaragefitness]

1. Start with a well-balanced diet that includes lean protein, complex carbs, and healthy fats to fuel your muscle growth.
2. Incorporate compound exercises like squats, deadlifts, and bench presses into your routine to target multiple muscle groups.
3. Gradually increase weights and reps as your strength improves to challenge your muscles and promote growth.
4. Ensure proper form to prevent injury; consider working with a trainer or using online resources for guidance.
5. Get enough rest and sleep for muscle recovery and growth, aiming for 7-9 hours of quality sleep per night.
6. Stay hydrated and avoid excessive cardio, as it can hinder muscle gains.
7. Be patient and consistent – building muscle takes time, so stick to your workout plan and monitor your progress to stay motivated.

[Staximus]

I'm an expert at building fat, not muscles. I was always strong but had a lot of friends who worked out for years to be. I saw a lot of them hurt themselves lifting weights. I recommend you don't lift anything you can't lift at least 10 or 20 times when it comes to lifting weights. One of my friends was really strong and he just did a bunch of exercises without weights. Push ups, pull ups, monk jumps, different core strengthening exercises. If you are going to progress to lifting heavy weights, strengthen your core and back first, that's your support system. Climbing stairs two at a time is a good leg workout. Swimming is the best exercise if you have access to a pool or the ocean.

[love_conquers_lust]

This. The high weight low rep routines can be dangerous. You ever seen the Michigan bench press? You simply bench the bar as many times as you can. It’s funny seeing these +200lb dudes struggling to push up the bar at the end of a 60-70 rep set.

[exitseven]

Do plenty of research about weight training. Have a set of Realistic goals. Decide if you want to workout at home or at a gym. Be consistent in your training. Three or 4 times a week. Eat a protein rich diet. Get plenty of sleep. Think of it as a lifestyle change

[genericname85]

1. don't expect it to be quick.

2. no pain, no gain (but don't overdo it)

3. eat enough and the right food to fuel muscle growth.

4. proper rest is more important than the actual workout. each muscle should rest "at least" for 2 days before training it again. 3-4 can be better depending on your genetics. so if you wanna train with a higher frequency, make sure you're following an appropriate split training plan that focuses each day on different muscle groups.

[genericname85]

oh. and don't let the fitness industry tell you that you need anything but a healthy nutrition. you don't need any powders and supplements. that's nonsense. unless you're a vegan, then that's a good option to get nutrients you're depriving yourself of.

[Robzei]

Focus on the movement. Nevermind the weight, that comes later. Keep the form clean and focus on squeezing the muscle to get the full effect, slow and full motion 👍 just stay consistent and eat properly

[Miristheiss]

Get plenty of sleep (muscles grow and repair while sleeping)

Up your protein intake and calory intake.

Stick to the main, multi joint lifts: squat, bench, overhead press, pullups/lat pulls.

Mix up your workouts regularly.

[Anonymous]

Weight lifting or calisthenics, weight lifting is more reliable for beginners.

Consume protein, preferably in meats.

Have adequate healing time for your muscles (as in have days in which those muscles aren't being trained).

Get really good sleep, as this is the time that your muscles will repair/grow. Poor sleep heavily stunts muscle growth.

[AmeerX]

Try doing push up and calisthenics workout first then build a routine

[Nifrayu]

Work your muscles and increase your food intake.

[gabe10]

You need to work to failure or almost failure. Working out should be tough and not easy.

[BLP11520]

Make sure to stretch and warm up first and don’t start with too heavy of weights putting stress on joints

[QuietRunner]

Consistency

Pick exercise you like because you'll do them more often than avoiding them

It takes time

[Awantika03]

High protein dite with exercise

[Anonymous]

Protein and weight lifting

[Deserter2]

Pick things up and put them down