The Best Muscle Building Tips For Beginners
As a beginner, you are probably wondering what’s the fastest way to build muscle. If you are, then you’ve come to the right place. Below are a few muscle building tips for beginners, like yourself.
The Best Exercises
The best exercises to do are compound exercises. Compound exercises involve the use of multiple muscles, while primarily targeting one muscle. For example, the bench press targets your chest, but your shoulders and triceps are involved in the exercise. The best compound exercises are:
. Barbell shoulder press
. Barbell bench press
Do the above exercises on the day you train the body part they are designed for. When you do legs, make sure you do squats; When you train back, do deadlifts; When you do shoulders, make sure you do the barbell shoulder press.
Create A Routine
Create a workout routine. As a beginner, you should train 3-5 days per week. Do between 9 and 12 sets per body part and keep the rep range between 10-12. As previously mentioned, include compound exercises into your routine.
In short, the foundation of your routine looks like this:
. Train 3-5 days per week
. Do 9-12 Sets per body part
. Keep rep range between 10-12
. Include compound exercises in your routine
Develop Sensible Eating Habits
There’s many diets out there. As a beginner, you can easily become overwhelmed with the amount of diets there are. Don’t complicate things and just focus on developing healthy eating habits. Eat healthy foods, consume 3-5 meals per day and get around 1-2 grams of protein per pound of body-weight. If it’s necessary, then drink 1-2 meal replacement drinks per day.
To sum up the above, your eating plan should consist of:
. Eat healthy foods
. Consume 3-5 meals per day
. Consume plenty of protein (1-2 grams per pound of body-weight)
. Take a meal replacement shake if necessary
Take The Right Supplements
The best supplements to take includes a multi-vitamin and a protein shake. If necessary, feel free to take a pre-workout supplement, which can provide your body with what it needs to train with greater intensity. You don’t need any testosterone boosters or anything like that, at least not until you have gained muscle and have trouble packing on more muscle. Generally speaking, you should workout for 16-24 weeks before you start experimenting with muscle building supplements, asides from protein shakes.
You should do cardio because of the benefits it offers you. If you’re trying to burn fat while building muscle, then do cardio a few times per week. You don’t need to do an hour of intense cardio or anything like that. Keep things simple and do short cardio workouts (15-20 minutes) 2-4 days per week.
If you take the right supplements and eat clean, as well as train regularly and perform compound movements as part of your workout routine, you will gain muscle. With that said, all you have to do now is get yourself to the gym and keep the above tips in mind.