Fewer than 23% of Americans exercise enough to meet the minimum guideline amount. Fortunately, it isn’t too hard to commit to a fitness plan and start seeing results.
One way to get started is to schedule a fitness evaluation with the pros at a gym. Muscle building comes with unique challenges, and trainers know how to address these issues within all the contexts of general fitness training.
However, with all the resources available online, you can get results by putting a workout plan together yourself. Read on to learn more about how to build muscle as a beginner!
The Benefits of Muscle Building
There are several benefits to putting on muscle, both for your health and appearance. When you build muscle mass, you’ll look better and feel better.
The most obvious benefit of muscle building is an increase in strength. You’ll be able to lift more, but your strength increase can also improve your posture.
When you strength train, your metabolism will also speed up since your body will burn more calories at rest. This will help you burn fat and get a more toned physique.
Your muscle building will have benefits for your health like decreased blood pressure and improved bone and joint health.
In addition to your physical health, building muscle will improve your mental health. Exercise releases endorphins and you’ll be more confident when you get into better shape.
Building Muscle Through Resistance Training
Building muscle through resistance training is a highly effective way to increase muscle mass and strength.
Resistance training is any type of exercise that uses resistance to work the muscles. This includes weightlifting, bodyweight exercises, and resistance bands.
When you work your muscles against resistance, you break down the muscle fibers. During the recovery process, the muscle fibers repair themselves and grow back stronger and denser. This process is known as muscle hypertrophy.
There are different types of resistance training, such as strength training, powerlifting, bodybuilding, and functional training. Each type has different goals and methods.
For muscle building, you want a well-designed strength training program that includes compound exercises, which work multiple muscle groups at once. Compound exercises such as squats, deadlifts, bench pressing, rows, and pull-ups are great for building muscle.
You also want to incorporate progressive overload into your routine. Progressive overload means gradually increasing the weight, reps, or sets over time.
Strategies for Effective Workouts
To get the gains you want, you need to have a strategy in place for your exercise plan. There are countless combinations of exercises you can use to build muscle.
Set Realistic Goals
You won’t add inches to your biceps overnight. It’s essential to curb your expectations so you stay motivated.
To set a realistic goal, make it measurable. You might have a target body weight, for example. You could also set a goal for how much you can lift.
When you set your goals, try not to shoot for something that just isn’t achievable. Consider how much time you have to work out as well as your current fitness level.
Setting goals can be intimidating, but it will be so much more satisfying when you reach them.
Progressive Overload
If you do the same workout every time you go to the gym, you won’t see any gains. To build muscle, you have to gradually increase the intensity of your workouts, a principle called progressive overload.
Progressive overload can be achieved in a variety of ways, such as increasing the weight of the resistance, increasing the number of reps or sets, or decreasing the rest time between sets.
For muscle building, you will most likely want to focus on increasing weight. Increasing reps or sets can build endurance and make your muscles dense, which can actually make them appear smaller.
As an example, if you start a new workout routine, you would begin with a weight that you can comfortably lift for a certain number of reps. As you continue to work out, you would gradually increase the weight or the number of reps you can lift, so your muscles are continually challenged. This forces the muscles to adapt and grow stronger.
It is important to note that progressive overload should be done gradually and safely, as too much too soon can lead to injury. You also want to listen to your body and not push too hard if you are feeling pain or discomfort.
Progressive overload is not only applicable to strength training but also cardio, HIIT, and other types of exercises. For example, in cardio, you can start with a lower intensity and gradually increase the duration and intensity over time.
Choosing Exercises
Choosing the right exercises for your workout routine is essential for building muscle and achieving your fitness goals. The right exercise selection can help target specific muscle groups, improve overall fitness, and prevent boredom.
You may wonder how to work out to build muscle, especially if you’re a beginner. Beginners should start with exercises that are easy to perform and focus on proper form and technique. As you progress, you can add more challenging exercises and increase the intensity.
Bodyweight exercises like pushups and pullups are a good place to start. However, to bulk up you’ll want to lift weights.
If you don’t have access to a gym, you should invest in a set of dumbbells or resistance bands. You can build muscle at home with these.
To build muscle, you need to consider each muscle group you plan to work on. The major muscle groups you’ll work out lifting weights are:
- Chest
- Back
- Arms
- Legs
- Shoulders
In addition to these muscle groups, you should also incorporate some core and cardio exercises. Don’t overdo the cardio, however, as it can take away from your muscle growth.
If you have some experience in weightlifting, you can mix up your routine on the fly. However, if you’re looking for a beginner workout, try to stick to one plan.
Track Your Progress
Tracking progress is an important aspect of building muscle. By keeping track of your weight, reps, sets, and other workout variables, you can record your progress and adjust your workout routine as needed.
One of the most effective ways to track progress is by keeping a workout journal or logbook. This can be a physical notebook or an electronic document where you can record the exercises you performed, the weight and reps, and any other relevant information such as rest time and heart rate.
Using a logbook, you can look back at your progress and see how far you have come.
Another way to track progress is by taking progress photos. This can be helpful to see changes in your body, such as muscle definition, that may not be as obvious when you look in the mirror.
You can take progress photos every month or so, and be sure to take them at the same time of day, in similar lighting, and wearing the same clothing.
Measuring body composition can also be a useful tool for tracking progress. This can be done with a body fat caliper or body composition scale. Measuring your body fat percentage can help you see if you are losing fat and gaining muscle.
Strength testing can also be a useful tool for tracking progress. You can do this by measuring your 1 repetition max for a specific exercise or by tracking how many reps you can perform at a certain weight.
Rest and Recovery
While exercise is important for stimulating muscle growth, it is during the rest and recovery phase that the muscles actually repair and grow stronger.
Adequate rest helps prevent injury and allows the muscles to recover. You should get at least 7-9 hours of sleep per night. Sleep plays a crucial role in muscle recovery because the body releases growth hormones in your sleep, which helps repair and rebuild muscle tissue.
In addition to sleep, it is also important to allow for proper rest between workout sessions. It is recommended to allow at least 48 hours of rest between working out the same muscle group. This allows the muscle tissue to repair and grow stronger.
Recovery techniques like stretching, foam rolling, and massage can also be beneficial for muscle recovery. Stretching will help your flexibility and reduce muscle soreness. Foam rolling and massage can help improve blood flow and reduce muscle tension.
Active recovery methods like low-intensity cardio or yoga can also be beneficial for muscle recovery. These activities can help improve blood flow to the muscles and reduce muscle soreness.
The Keys to a Nutritional Diet for Building Muscle
The right combination of nutrients can help repair and rebuild muscle tissue, provide energy for workouts, and support overall health. The three macronutrients (macros) are protein, fat, and carbohydrates.
Protein is essential for building muscle as it is the building block of muscle tissue. Good sources of protein include lean meats, fish, eggs, and dairy products.
When you’re bulking, protein is the macro you’ll want the most of in your diet.
Carbohydrates have become controversial with the rise of low-carb diets like keto and paleo. However, they are also important for building muscle as they provide energy for workouts.
Good sources of carbohydrates include fruits, vegetables, and whole grains. Avoid “empty” carbs like white bread and french fries.
Fat is also important for overall health, and it is recommended to consume 20-30% of your daily calories from healthy fats. You can get healthy fats from nuts, seeds, avocados, and fatty fish.
It is also important to stay hydrated, as dehydration can impair muscle recovery. Aim for at least 8 cups of water per day, and more if you are physically active.
In addition, consuming a variety of fruits and vegetables can provide important vitamins and minerals for overall health.
It’s important to note that individual dietary needs vary widely. It’s always best to consult with a registered dietitian or a nutritionist to design a personalized diet plan that fits your specific needs and goals.
Supplements for Successful Muscle Building
Supplements can be a useful tool for building muscle and achieving your fitness goals. However, they should not replace a healthy diet and regular exercise routine. It is always best to consult with a healthcare professional before starting any supplement regimen.
Protein powder is a popular supplement for building muscle, as it is an easy and convenient way to increase protein intake. Whey protein is a fast-digesting protein and is a good option to take before or after a workout. Casein protein is a slow-digesting protein and is a good option to take before bed.
Creatine is another popular supplement for building muscle. It is a naturally occurring compound found in foods such as red meat and fish and is also produced by the body. It has been shown to increase muscle strength and size, as well as improve performance in high-intensity, short-duration exercises.
SARMs, or Selective Androgen Receptor Modulators, are a class of compounds that have similar effects to anabolic steroids, but with fewer side effects. They work by selectively binding to androgen receptors in the body, which stimulates muscle growth and helps increase strength and endurance. Currently, the FDA hasn’t approved them as a dietary supplement, so you will see SARMs for sale labeled as a research chemical.
Branched Chain Amino Acids (BCAAs) are also a popular supplement for building muscle. These are essential amino acids that are not produced by the body and need to be obtained through food or supplements. BCAAs help reduce muscle soreness and improve recovery.
Start Building Muscle Today
Remember that building muscle takes time and patience, and it’s important to listen to your body and adjust your workout and nutrition plan as needed. With consistency and dedication, you can achieve your muscle-building goals.
Building muscle requires a combination of resistance training, proper nutrition, rest and recovery, and, in some cases, supplements. A well-designed workout plan that incorporates progressive overload and a variety of exercises is essential for building muscle.
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