I’m going to start off with a few basic muscle building tips for beginners. These are a few steps I recommended to a new trainee who was asking for advice on a forum. Here are five good bits of advice:
1. Work on getting stronger in the basic, compound lifts.
Your program should be based on movements like squat, deadlift, etc. These lifts pack on the muscle and help you build your overall foundation for a big, powerful physique.
2. Eat a nutrient dense diet and increase your protein intake.
You’ll need to eat more protein than the average person in order to build muscle. About .75 grams of protein per lean lb. of body weight should be enough. Some will recommend a lot more, but I’m not sure it is really necessary (especially after reading Brad Pilon’s book on protein). The rest of your calories should be coming from complex carbohydrates and healthy fats.
3. Be sure to get adequate rest, which includes adequate sleep.
You grow while you rest–not while you lift. Be sure you are giving your muscles enough time to recover between training sessions. A muscle usually requires 48-96 hours to fully recover, which is one reason I really like three day splits (training 3x/week). You should only be training 3-4 times a week; no more than that.
Try to get at least 8 hours of sleep at night so you can fully recover. Sleep deprivation will work against you.
4. Concentrate on good form.
Be sure you are executing your lifts with proper form. Watch some YouTube tutorials or get someone to teach you. Don’t sacrifice good form in order to lift more weight–you’ll end up inuring yourself and that will make you even weaker in the long run.
5. Prioritize diet and training over supplements.
Get your diet and training in order before you start taking supplements. Most bodybuilding supplements are a complete waste of money in the first place, so don’t make them a priority. Invest your time and money in the right food and training program–supplements come only after you’ve got other things in order.
