When it comes to muscle building for beginners many are overwhelmed by the amount of information out there.
In this post I want to give you 6 solid tips which will hopefully lead you in the right direction.
We’ll talk about what gym to join, how to lift, what rep range to focus on, warming up, tracking workouts, and proper rest.
Lets dive in.
Muscle Building for Beginners Rules
1. Find a good gym
Having a good gym is very important to building muscle.
After all you’ll be spending a significant amount of time there over the next upcoming months and years.
Here are a few things to consider when picking a gym.
Obviously we want to pick a gym we can afford.
Me personally I think anything over $30 is too much.
Planet fitness is a good option if your on a tight budget. However, the equipment there is not the most effective.
I’ve been to LA Fitness a couple times and they aren’t too bad.
The thing I don’t like is that each branch is different. Some might have a swimming pool and basketball court while others won’t.
But since our goal is to build muscle that shouldn’t matter much.
Just make sure you can cover the costs.
While price is a key factor make sure you take distance into consideration as well.
You want a gym that’s fairly close to home or work. You should be able to get there in 10 minutes or less.
This makes things much easier.
To get the most out of your workouts you need to use free weights.
That’s the reason why I’m not a huge fan of Planet Fitness.
Studies show that working out with free weights; mainly barbells and dumbbells has a positive effect on muscle development.
Try your best to find a gym that offers free weights.
Lastly you want to pick a place where you’re comfortable.
A friendly safe environment is ideal.
A supportive staff is a big plus.
If a bench is broke or you have a problem you want a place that makes sure your taken care of.
So overall pick a gym that you can afford, isn’t a far distance, has free weights and a good environment.
Let’s discuss training.
2. Lift heavy weights PERIOD
To build lots of muscle you need to focus on lifting a bunch of weight on compound exercises.
Don’t worry about how much weight you start at, the important thing is to consistently increase the weight your lifting.
GO HEAVY OR GO HOME.
3. Focus in the 4-6 rep range
Since we want to focus on lifting heavy weights we want to keep the reps fairly low.
You want to go all out.
To do that shoot for 4-6 reps per set. If you can do 6 reps on an exercise it’s time to up the weight.
4. Warm up properly
If you want to prevent injury you need to warm up before lifting weights.
Besides a 5 minute jog on the treadmill you need to warm up your muscles too.
Before starting an exercise take time to do a few light sets to get your muscles warmed up.
For example: if you’re doing bench presses don’t start out lifting the weight you would at 4-6 reps.
Instead get 3 sets of 8-12 reps at about 50% of your 1 rep max (1RM).
A proper warm up will get your muscles full of blood and ready to lift heavy weight.
Make sure not to fatigue your muscles during the warm up or else you won’t be able to get in your working sets.
5. Track your workouts
As I mentioned before our goal is to progressively lift heavier weights over time.
That’s pretty much impossible without tracking your workouts.
We need to know how much weight we lifted last workout and for how many reps in order to beat it and grow.
The best way to do this is to have a workout journal.
You can use regular pen or paper or find an app you like. The main thing is to have one. Track your workouts religiously.
Don’t be ashamed of being the guy in the gym with the notebook.
You’ll also be the guy in the gym making consistent gains.
6. You build muscle outside the gym
Proper rest is a key component to building muscle.
Adequate sleep helps prevent stress and it’s the time when your muscles rebuild.
Make it a priority to get 7-9 hours of sleep a night.
Remember to get enough calories for your body to properly recover.
Being new to muscle building can a bit confusing.
Here are some tips to make it easier.
Pick a good gym, lift heavy weight, focus your energy in the 4-6 rep range, warm up correctly, track your workouts and get enough sleep.
I hope you found this post about muscle building for beginners helpful.