Want to achieve the same level of muscle as this guy? Trust me, you’ll be able to achieve this with our guide that provides step-by-step instructions to help you start building muscle today! Gaining muscle and strength involves three key things: lifting heavy things, consuming enough calories and protein for your goals, and getting sufficient rest. If you’re feeling unsure about how to start, we’re here to help.
In our free guide, Strength Training 101: Everything You Need to Know, we offer a free bodyweight routine and a comprehensive gym training routine to get you started with strength training.
To build muscle, you need to lift heavy things. This means performing exercises within 1 to 3 reps of failure while maintaining good technique. It’s important to choose the right amount of weight to challenge yourself for the desired number of reps. We recommend focusing on compound exercises that target multiple muscles at once, such as squats, deadlifts, bench press, and pull-ups.
To maximize your results, we recommend incorporating leg, push, pull, and core exercises into your full-body routine. Start with compound exercises and gradually add in isolation exercises to target specific areas. You can use free weights, machines, or bodyweight exercises in your routine.
It’s important to regularly challenge your muscles with exercises that bring them close to failure. Focus on adding more weight to each exercise each week to progressively get stronger.
As for a sample routine, here’s a three-day routine that includes a combination of leg, push, pull, and core exercises. Each day also has adequate rest intervals to prevent muscular fatigue and ensure you can perform each exercise to its fullest extent.
If you want to avoid the hassle of building a workout routine on your own, our 1-on-1 coaching program pairs you with a Nerd Fitness Coach who will create a customized plan based on your body, goals, and lifestyle.
For sets and reps, we recommend starting with 5-15 reps to increase both size and strength, and gradually increasing the number of reps as you advance. It’s important to find the right balance to target the “1 to 3 reps before failure” range. If you’re looking to change things up, you can adjust the number of sets and reps to bust through a plateau or prevent boredom.
