The Ultimate Guide to Building Muscle for Beginners
Introduction
Building muscle isn’t just about lifting weights; it’s about consistency, nutrition, and the right exercises. Whether you’re starting at the gym or training at home, this guide will set you on the right path.
1. Focus on Compound Exercises
Compound movements like squats, deadlifts, bench presses, and pull-ups engage multiple muscle groups, helping you build strength efficiently.
2. Maintain a High-Protein Diet
Muscles need protein to grow! Include foods like chicken, fish, eggs, beans, and nuts in your diet. Aim for 1.2 to 2.2 grams of protein per kg of body weight daily.
3. Progressive Overload is Key
Increase your weights or reps gradually. If you lifted 50kg this week, aim for 52kg next week to challenge your muscles.
4. Rest & Recovery Matter
Your muscles grow when you rest, not when you train. Get 7-9 hours of sleep and take at least one rest day per week.
Conclusion
Muscle building is a journey. Stay patient, train smart, and eat well. Your dream physique is just a few workouts away!