Beginners looking to build muscle often over complicate things. The truth is there’s no rocket science involved with muscle building. All you need is determination, motivation and willingness to try. With that said, here’s a few muscle building tips for beginners.
Lift Weights Three Days Per Week
Beginners don’t have to train as frequently as experienced lifters. Three days per week is more than enough, as long as each muscle group is being trained within those three days. A good routine to follow is:
. Chest/arms on day one
. Shoulders/traps on day two
. Back/legs on day two
Do a total of 10-12 sets per body part and do every exercise properly. If you stick with this routine for 6-8 weeks, you will gain quite a bit of muscle mass.
Protein is necessary in a diet because it repairs muscle. If you don’t consume enough protein, you’ll have a hard time building muscle. Aim to get 1-2 grams of protein per pound of body weight. For example, if you’re 150 pounds, then consume between 150-300 grams of protein per day. This will ensure you get the protein you need to build muscle.
Don’t complicate things and jump on a strict diet because you’re bound to fail if you do. If you focus too much on following a specific way of eating, then you will eventually crash and stop following it. Instead of choosing a diet to follow, eat right by avoiding junk food and soda. We all know what foods and drinks are bad for us and which ones are good for us. Eat oats, fruits, veggies and so forth. This is a simple way of eating, but an effective way of doing it.
As for snacks, go for nuts, berries or natural peanut butter. Feel free to make a healthy smoothie, such as a peanut butter, oats and banana/strawberry smoothie. Mix in milk or water and some ice, too. This smoothie is packed with calories and good carbs to help you gain muscle.
Try those muscle building tips today and see what kind of results you can get.