7 Incredibly Useful Muscle Building Tips for Beginners
If you haven’t already read the article on how to build muscle fast, go and read that, because this article adds on top of it.
Muscle building tips can be found everywhere, but they’re all over the place. Who to trust? Who doesn’t use drugs? Who doesn’t want to sell you a bunch of crap? It’s tough.
We try to provide the most down-to-earth and honest muscle building tips possible. All of these come from personal experience. We don’t use drugs, and we don’t own a supplement company.
Some of the information we’ll cover in this article is:
- The importance of squats, deadlifts and presses
- Common Sense
It’s all very logical once you see how it’s done. All those muscle mags and other so-so information sources out there don’t make sense, which is why you’re here.
Here are seven essential muscle building tips for beginners:
1. Squat, Deadlift, Bench
We have talked about this before, and we’ll keep talking about this until we’re all dust in the ground. If you want to grow, you’re going to have to start loving the squat, deadlift and bench. Or in essence, the big compound exercises. Why? They make your body cry, which makes it adapt and build more muscle.
A few months of time in the gym isn’t enough. You must make it a part of your lifestyle; this is when you will see tremendous changes. Most people overestimate what they can accomplish short-term, but underestimate what they can do long-term, so keep kicking ass month after month.
And remember, it’s not just about showing up, but also picking the right weight training routine for your body, and following through.
How often should you train? Some people say that a 4-day split is best, while others talk about doing a full-body workout 3 times a week.
The only real answer depends on your body, how much it can handle, and how well you eat and rest. I mix it up a lot, but at the moment I’m enjoying a three times a week full-body routine.
You go to the gym you bust your ass; you recover and do it again. If you are still sore since the last session there is little point in training that body part again.
You are supposed to get stronger over time. You may not be able to keep adding more pounds each session, but make sure that the weights you are able to lift are going up from month to month.
Don’t try to train for a marathon and build muscle at the same time. It won’t work.
Focus on one main goal. If you read muscle magazines and websites, you will run into a bunch of different training styles, routines, and workouts. Do not be confused or taken in by every new system out there.
If you keep changing your workout, you’ll never figure out what works for you, so stay focused, and above all, get started.
The unsexiest among these muscle building tips has to be form and injury prevention, but it gets pretty sexy if you hurt yourself lifting and are out of the game for 6 months when you really want to train.
If you’re new to all this, then the best thing you can do is get a skilled trainer to show you how to do the most basic lifts, such as the squat, the deadlift, and the bench-press. Don’t let him fool you into using machines just because it’s easier for him.
Machines will kill you, because they work your muscles but do not challenge your coordination or the stabilizing muscles. Without Free weight training you will cripple yourself the instant you actually use your lovely machine built musculature.
To start with avoid swinging and cheating when you lift, this is a major risk that you are better off avoiding until you know what you are doing.
6. Track Your Progress
How will you know when you’re making progress? The mirror might work fine, but the best way to know is to measure:
- Body fat %
First off, don’t go crazy and measure yourself every day that will just drive you up the walls. Change does happen but spend your time wisely.
To gage your weight use the trusty bathroom scale. No further explanation needed I trust.
Your next best friend is the tape measure. Log the circumference of your arms, waist, chest and thighs. Not the most accurate way since it doesn’t tell you if it’s a change in muscle mass or fat. It is a valuable measurement to have especially when combined with skin caliper readings and your weight.
When it comes to body fat % you can get pretty fancy if you have the money. There are expensive clinical methods that are extremely accurate but not practical in a home setting so I will not cover those here.
7. Use Common Sense
The supplement industry is a huge well-oiled machine that can sell people almost anything.
There are so many flashy “everything but the kitchen sink” formulas out there that promise you instant change in a pill or a powder. Life isn’t that simple even if we want it to be. You and what you do in the gym and the kitchen is what will make the most difference.
Since you’re smart, or at least we hope you are because you’re reading this, you should know that you really don’t need fancy supplements.
The only ones we recommend when you’re starting out is whey protein powder, omega-3 fish oil, high-quality multivitamin, and maybe some creatine.