It can be difficult for people to start their path down in the world of fitness. For those guys and girls who are interested in building muscle, what you can find on the internet is vast and very difficult, to say the least.
But some things are more straight forward and really important for beginners to know, who wants to build muscle. Here are five of them that I think all beginners can benefit from once they start their way down the fitness journey. These 5 muscle building tips will definitely help you to build muscle.
Muscle Building Tip: 1. Start With Moderate Resistance And Volume.
No Pain, No Gain, as the motto says, couldn’t be any more challenging for a beginner to follow. Don’t be the guy that can’t walk after their very first training session.
The fact is, studies do show that untrained individuals can get bigger and stronger without pushing their bodies to the limit. Certainly, maximal intensity and volume become important and matters once you’re more experienced, but for beginners, it incurs much more exercises-induced muscle damage.
Since your body is not used to exercise, you will be sorer and weaker for a longer time, hurting your future exercise performance. Go moderately heavy, possibly something you can do comfortably for 10 reps, and then slowly progress from there.
2. Get Your Protein.
Protein is the building blocks of the muscle. To build muscle protein is very important. Nutrition is important. I think we can all agree to that. But often beginners fall short on their protein intake.
Within the fitness industry, not many aspects are messier and more confusing than protein intake. Whether that’s protein timing, eating protein with your carbs, or using specific types of protein shakes.
The information is overwhelming, and often unconfirmed because it depends on person to person, but none of it matters more than simply getting enough protein each day. A good starting point is consuming 0.7 – 0.8 grams of protein per pound of body weight. You can check out my macro-nutrient article for more detailed information based on your goal.
Muscle Building Tip: 3. Focus On Compound Movements First.
The best way to achieve overall growth and strength is through compound movements. Compound exercises are base to building muscle. Some examples of compound movements are like squats, pull-ups, bench presses, push-ups, and deadlifts, all are heavily targeting multiple muscle groups, unlike isolation exercises. It will take more effort to master such movements, but the payoff in terms of long term muscle growth and strength which is much more beneficial.
If I were to train every beginner in the world, compound movements will be the first target on the list before anything else. Once you get your compound movements down, then you can focus on isolation exercises targeting the muscles that you want to improve.
4. Work On Your Mobility.
Many beginners and even a lot of experienced trainers for some reason think they can neglect stretching and warm-up their muscles and joints. But without proper mobility, improper lifting technique, lack of range of motion, and injuries often follow behind. These little little mistakes stop you to build muscle as desired.
If you feel like you’re not doing a certain exercise correctly no matter how much you practice, chances are that your mobility is holding you back. Implementing dynamic stretches, PNF stretches, joint, and even foam rolling can go a long way in improving mobility.
I strongly recommend you to do all your stretches on yoga mat. If you don’t have any I will link some for you.
I personally use 15 mm yoga mat. Back in 2018, I had injury of back and yoga mat helped me so much recovering from my back injury. I do many stretches on yoga mat only. You won’t even feel floor under you.
For Outside India
5. Ask For Help.
I get it, when you’re at the gym, all you want to do is blend in like everyone else, even if you don’t know what you’re doing. You might be shy in asking for help from that one athletic guy doing that one exercise you’ve been trying to learn. But think about it this way, whatever your emotions or concerns you might feel or have about asking someone else for help, chances are that someone else was in the exact situation as you are now.
Unlike others, they never sought help and quit, that someone else set aside their fears and approached their someone else and got the support they needed. And contrary to popular belief, people at the gym are more than willing to lend a helping hand. After all, they understand the struggle just as much as you do. So, you must keep the courage, put your pride aside, and ask for help when you need it.
One day, once you are all muscular and knowledgeable, you might be able to return the favor. And there you go, that’s my five tips for beginners wanting to build muscle. I hope this helps some of you reading this. For some of you that are a little bit more advanced, please share some of your tips below in the comments.
Help your fellow friends or someone you know. Other than that, let me know what you thought about the tips or if you want tips on other topics. Let me know in the comments. Thank you for reading! If you want to read more articles on muscle building then click here – https://getfitwithaman.com/category/how-to-build-muscle/