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  • It can be difficult for people to start their path down the world of fitness.

  • For those guys and girls interested in building muscle, what you can find on the internet is vast and very daunting, to say the least.

  • But there are...some things that are more straightforward and fundamentally important for beginners to know.

  • Here's five of them that I think all beginners can benefit from once they start their way down the fitness path.

  • Number 1: Start with moderate resistance and volume.

  • No pain, no gain, as the motto says, couldn't be any more devastating for a beginner to follow.

  • Don't be the guy that can't walk after their very first training session.

  • 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 matters once you're more experienced, but for beginners, it incurs much more exercise induced muscle damage.

  • And since your body is not used to exercise, you'll be sorer and weaker for longer, hurting your future exercise performance.

  • Go moderately heavy, perhaps something you can do comfortably for 10 reps, and then slowly progress from there.

  • Number 2: Get Your Protein.

  • Nutrition is important.

  • I think we can all agree to that.

  • But often beginners fall short on their protein.

  • 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 unsubstantiated, but none of it matters more than simply getting enough protein each day.

  • A good starting point is consuming 1 gram of protein per pound of bodyweight.

  • Or you can check out my protein intake video for other, more detailed options based on your goal.

  • Number 3: Focus on Compound Movements First The best way to achieve overall growth and strength is through compound movements.

  • These are like your squats, pull-ups, bench presses, push-ups and deadlifts, all heavily targeting multiple muscle groups unlike isolation exercises.

  • It will take more effort to master such movements, but the payoff in terms of growth and strength is much more lucrative.

  • If I were to train every beginner in the world, compound movements will be first target on the list before anything else.

  • Once you get your compounds down, then you can focus on isolation exercises targeting muscles that you want to improve.

  • Number 4: Work on your mobility.

  • Many beginners and even a lot of experienced trainers for some reason think they can neglect stretching and warming up their muscles and joints.

  • But without proper mobility, improper lifting technique, lack of range of motion, and injuries often follow behind.

  • 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 flows, and even foam rolling can go a long way in improving mobility.

  • And finally, number 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 timid 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 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.

  • And unlike others that 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, muster the courage, put your own pride aside, and ask for help when you need it.

  • One day, once you're all muscular and knowledgeable, you might be able to return that favor.

  • And there you go, that's my five tips for beginners wanting to build muscle.

  • I hope this helps some of you watching this.

  • For some of you that are little bit more advanced, please share some of your tips below and help your fellow peers.

  • Other than that, let me know what you thought about the tips or if you want tips on other topics.

  • As always, thank you for watching!

It can be difficult for people to start their path down the world of fitness.

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5 Muscle Building Tips For BEGINNERS

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    doris.lai posted on 2020/07/20
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