10 MASS BUILDING TIPS FOR NEWBIES!!!

[Spawn]

The biggest muscle building mistake you can make is doing routines from muscle magazines. Most of those guys don't train naturally, are genetically gifted and never started training that way. Doing their routines won't make you build muscle fast.
The average person needs a different approach. One that builds muscle fast and prevents physical & mental overtraining from doing too much, too soon. Here's how to build muscle: the definitive guide to building muscle.

1. Get Stronger. More strength is more muscle. Get into strength training (http://stronglifts.com/strength-training-key-to-building-muscle-losing-fat/). I recommend weight training (http://stronglifts.com/weight-lifting-101-the-definitive-guide-to-weight-lifting/) because it allows you to start light and add weight endlessly. Body-weight exercises work too. Start with an empty bar. Learn proper technique. Add weight each workout to keep pushing your body out of comfort zone.

2. Use Free Weights. You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are great for assistance exercises, but not for your main lifts. Stay away from machines.

Safe. Machines force you into fixed, unnatural movement patterns which can cause injuries. Free weights replicate natural motions.
Efficient. Free weights force you to control and balance the weight. This builds more muscle than machines, which balance the weight for you.
Functional. Strength built on machines doesn't transfer to free weights or real life. No machine balances the weight for you in real life.
Versatile. You can do hundreds of exercises with just 1 barbell. Saves a lot of money and space, especially if you want to build a home gym.

3. Do Compound Exercises. Isolation exercises are ok once you've built base strength & muscle mass. But if you're starting to build muscle, exercises that hit several muscles at the same time are better.

No endless Biceps Curls -> Pull-ups (http://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/), Chin-ups (http://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/) & Barbell Rows (http://stronglifts.com/how-to-perform-the-barbell-row-with-proper-technique/)
Also no Triceps Kickbacks -> Bench Press (http://stronglifts.com/how-to-bench-press-with-proper-technique-avoid-shoulder-injuries/), Overhead Press (http://stronglifts.com/how-to-overhead-press-with-correct-technique/), Dips (http://stronglifts.com/how-to-perform-dips-with-proper-technique/)
And definitely no Leg Extensions -> Squats (http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/) & Deadlifts (http://stronglifts.com/how-to-deadlift-with-proper-technique/)

4. Train Your Legs. Squats (http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/) work your whole body, they're the most important exercise. You'll look totally different once you can Squat 300lbs. That's a free weight Squat with hips coming lower than knees.
All your muscles tense when doing Squats (http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/) & Deadlifts (http://stronglifts.com/how-to-deadlift-with-proper-technique/). They work your body as 1 piece and let you lift heavy weights. Don't lose time with Biceps Curls. When you can Squat & Deadlift heavy weights, you'll have bigger arms.

5. Do Full Body Workouts. Don't do those muscle magazine workouts. Body part splits with isolation exercises is fine once you've built a foundation. That's once you can Squat (http://www.brotherhoodofpain.com/how-to-squat-with-proper-technique-fix-common-problems/) 300lbs.
You can't Squat that much or never did Squats? Check StrongLifts 5x5 (http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/). It takes 3 workouts per week of about 1hour each and includes compound exercises like Squats, Deadlifts, Bench Press, Barbell Rows, Overhead Press, Pull-ups, Dips, etc.

6 Get Recovery. Pro athletes workout 5-6 times per week. But they didn't start that way. They added workouts as they got stronger & bigger. You'll overtrain if you jump into their routines. As a beginner you need more recovery.

Rest. Muscles grow when you rest, not when you workout. Start with 3 full body workouts per week and focus on intensity, not gym time.
Sleep. Growth hormone releases when you sleep, building muscle. Aim for 8 hours sleep. Nap post workout if your lifestyle allows.
Drink Water. Avoids dehydration and helps muscle recovery. Drink 2 cups water with each meal, and sip water during your workout.
Eat. "Eat like a horse. Sleep like a baby. Grow like a weed". Your training is useless if you don't eat enough calories for recovery.

7. Eat Whole Foods. You'll achieve a lower body fat, so the muscles you've built show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Eat whole foods 90% of the time. Check my StrongLifts Diet (http://stronglifts.com/stronglifts-diet-muscle-gains-strength-building-fat-loss/).

Proteins. Meat, poultry, fish, eggs, milk (http://stronglifts.com/milk-post-workout-build-muscle-gains/), ...
Carbs. Brown rice, oats, whole grain pasta, quinoa, ...
Veggies. Spinach (http://stronglifts.com/5-tasty-muscle-building-spinach-recipes/), broccoli, tomato, salad, carrot, ...
Fruits. Banana, orange, apple, pineapple, peers, ...
Fats. Olive oil, fish oil, real butter, nuts, flax seeds, ...

8. Eat More. Training is more important than diet for muscle building. But you do need to give your body the food it needs for optimal recovery. Most guys don't eat enough, you got to eat more to build muscle.

Eat Breakfast. Get calories from the first hour. Read how to build the habit of eating breakfast. Try these 7 breakfast recipes (http://stronglifts.com/breakfast-recipes-fat-loss/).
Eat Post Workout. Get proteins and carbs post workout to help muscle recovery and replenish your energy stores.
Eat Every 3 Hours. 6 meals/day. Gives your muscles a steady intake of protein, speeds up muscle repair & recovery, boosts your metabolism.
Eat BW in lbs x 18kcal. Track your daily calorie intake using FitDay (http://www.fitday.com/). You need at least your body-weight in lbs x 18kcal to maintain weight.

9. Gain Weight. You'll never look muscular weighing 140lbs at 6". No matter how much training you do. Check the guide on how to gain weight for skinny guys (http://stronglifts.com/how-to-gain-weight-for-skinny-guys/). Here's the most important part.

Eat Calorie Dense Foods. 100g raw spinach is 25kcals. But 100g raw rice is 380kcals. Eat pasta, oats, olive oil, mixed nuts, etc.
Get Stronger. Increase your Squat (http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/) to at least 300lbs. Muscle size is directly related with strength gains. You got to get stronger to build muscle.
Drink Whole Milk. If you don’t bother gaining some fat, drink 1 gallon whole milk daily on top of your current food intake. You can gain 25lbs in 1 month (http://strongliftsinnercircle.com/forum/bluestreak-s-story-from-skinny-to-happy-t11640.html) if you combine this with 3 weekly Squat (http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/) sessions.

10. Get Protein. Proteins have the highest thermic effect (http://en.wikipedia.org/wiki/Thermic_effect_of_food). You need 1g protein per pound of body-weight daily to build & maintain muscle. That’s 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with each meal.

Red Meat. Ground round, steaks, deer, buffalo, …
Poultry. Chicken breast, whole chicken, turkey, duck, …
Fish. Tuna, salmon, sardines, mackerel, …
Eggs. Eat the yolk, it's full of vitamins.
Dairy. Milk, cottage cheese, quark cheese (http://en.wikipedia.org/wiki/Quark_%28cheese%29), yogurt, whey (http://www.amazon.com/dp/B000GISU1M?tag=stronglcom-20&camp=14573&creative=327641&linkCode=as1&creativeASIN=B000GISU1M&adid=0ZV541PC958HWHDG9WZ5&), …
If you weigh 160lbs: 1 can of tuna at lunch, 300g quark (http://en.wikipedia.org/wiki/Quark_%28cheese%29) as snack, 300g meat at dinner and 500ml milk through the day gets you 160g protein. Read also how to get your daily protein when you're a vegeterian/vegan (http://stronglifts.com/vegetarian-vegan-protein-build-muscle-diet/).

Persist. Get stronger, track progress (http://stronglifts.com/3-ways-to-measure-muscle-gain-fat-loss-effectively/) and persist until you've built the muscles you want. You'll see the biggest change in physique after following this method for 2 months.

Found on bodybuilding.com, Im not the author.

[Spawn]

Found this thought it would be good for guys just getting into the game. I think it will give some newbs a good idea of what to keep track of and work on while also learning there body type. I dont agree with all of it but like i said its a good read for new guys just getting into the game.

[BIGBOSS]

Thanks bro!!! Good info!!!

[Mountain Monster]

Great article for newbies!

[paolo123]

nice article

[shoestring]

Great read!

[STEROID]

Great read brother.Thanks for posting it.

[Spawn]

No prob FIST. Thank you for ALL your great posts.

[lucky_slevin]

Very good read my man..

[Spawn]

Thank you guys, glad ya like it! Hope it helps some ppl.

[martin]

Damn Bro that is a great read. thank you

[LexLuger]

Awesome post.thanks bro!

[MintheD]

Nice

[Dath]

This is a good and informative read for noobies and a refresher for vets.

[unforgiven]

Great info. Thanx!!!!

[ashton77]

its all good but what about "take a shitload of steroids" but also do the other stuff.

[bodypump]

Hi, I just thinking about starting to pump some iron. Im 27. Just want to look better. All the info is really good, but this is general.... any ideas what is the best program to start? Also is it possible to mix iron and callestetics? I think a lot of you saw Medranos videos ))) but he's only 130 pounds......

[PAiN]

Hi, I just thinking about starting to pump some iron. Im 27. Just want to look better. All the info is really good, but this is general.... any ideas what is the best program to start? Also is it possible to mix iron and callestetics? I think a lot of you saw Medranos videos ))) but he's only 130 pounds......

Welcome! Why not start by giving us an intro in the I introduction forum and then making your own thread with questions. People generally don't go back to threads that are years old.

Thanks and enjoy BOP!

[aRRRtz]

Look up stronglifts 5x5. Great program that will build you a great foundation if you stick with it!

[Aahl]

thxs for taking the time to write this up , gona definatley take this info on board.

[vinkung]

great thank

[jsnm]

Very good read! Always keep learning things

[USMC51683]

I'm just starting my first bulk routine. I'm kinda confused with all the mixed information out there. I know for the longest time heavy weight and low reps was stressed for growth but it seems like all the new info from the ifbb prob like Kia green and Phil Heath for example stress volume . I'm currently doing each body part twice week except abs , I do that 6 days a week .I'm doing 5 sets of 15 and have my calories at around 3200 a day all clean. Am I approaching this wrong?

[FutureIFBBProJARow23]

The biggest muscle building mistake you can make is doing routines from muscle magazines. Most of those guys don't train naturally, are genetically gifted and never started training that way. Doing their routines won't make you build muscle fast.
The average person needs a different approach. One that builds muscle fast and prevents physical & mental overtraining from doing too much, too soon. Here's how to build muscle: the definitive guide to building muscle.

1. Get Stronger. More strength is more muscle. Get into strength training (http://stronglifts.com/strength-training-key-to-building-muscle-losing-fat/). I recommend weight training (http://stronglifts.com/weight-lifting-101-the-definitive-guide-to-weight-lifting/) because it allows you to start light and add weight endlessly. Body-weight exercises work too. Start with an empty bar. Learn proper technique. Add weight each workout to keep pushing your body out of comfort zone.

2. Use Free Weights. You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are great for assistance exercises, but not for your main lifts. Stay away from machines.

Safe. Machines force you into fixed, unnatural movement patterns which can cause injuries. Free weights replicate natural motions.
Efficient. Free weights force you to control and balance the weight. This builds more muscle than machines, which balance the weight for you.
Functional. Strength built on machines doesn't transfer to free weights or real life. No machine balances the weight for you in real life.
Versatile. You can do hundreds of exercises with just 1 barbell. Saves a lot of money and space, especially if you want to build a home gym.


3. Do Compound Exercises. Isolation exercises are ok once you've built base strength & muscle mass. But if you're starting to build muscle, exercises that hit several muscles at the same time are better.

No endless Biceps Curls -> Pull-ups (http://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/), Chin-ups (http://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/) & Barbell Rows (http://stronglifts.com/how-to-perform-the-barbell-row-with-proper-technique/)
Also no Triceps Kickbacks -> Bench Press (http://stronglifts.com/how-to-bench-press-with-proper-technique-avoid-shoulder-injuries/), Overhead Press (http://stronglifts.com/how-to-overhead-press-with-correct-technique/), Dips (http://stronglifts.com/how-to-perform-dips-with-proper-technique/)
And definitely no Leg Extensions -> Squats (http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/) & Deadlifts (http://stronglifts.com/how-to-deadlift-with-proper-technique/)


4. Train Your Legs. Squats (http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/) work your whole body, they're the most important exercise. You'll look totally different once you can Squat 300lbs. That's a free weight Squat with hips coming lower than knees.
All your muscles tense when doing Squats (http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/) & Deadlifts (http://stronglifts.com/how-to-deadlift-with-proper-technique/). They work your body as 1 piece and let you lift heavy weights. Don't lose time with Biceps Curls. When you can Squat & Deadlift heavy weights, you'll have bigger arms.

5. Do Full Body Workouts. Don't do those muscle magazine workouts. Body part splits with isolation exercises is fine once you've built a foundation. That's once you can Squat (http://www.brotherhoodofpain.com/how-to-squat-with-proper-technique-fix-common-problems/) 300lbs.
You can't Squat that much or never did Squats? Check StrongLifts 5x5 (http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/). It takes 3 workouts per week of about 1hour each and includes compound exercises like Squats, Deadlifts, Bench Press, Barbell Rows, Overhead Press, Pull-ups, Dips, etc.

6 Get Recovery. Pro athletes workout 5-6 times per week. But they didn't start that way. They added workouts as they got stronger & bigger. You'll overtrain if you jump into their routines. As a beginner you need more recovery.

Rest. Muscles grow when you rest, not when you workout. Start with 3 full body workouts per week and focus on intensity, not gym time.
Sleep. Growth hormone releases when you sleep, building muscle. Aim for 8 hours sleep. Nap post workout if your lifestyle allows.
Drink Water. Avoids dehydration and helps muscle recovery. Drink 2 cups water with each meal, and sip water during your workout.
Eat. "Eat like a horse. Sleep like a baby. Grow like a weed". Your training is useless if you don't eat enough calories for recovery.


7. Eat Whole Foods. You'll achieve a lower body fat, so the muscles you've built show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Eat whole foods 90% of the time. Check my StrongLifts Diet (http://stronglifts.com/stronglifts-diet-muscle-gains-strength-building-fat-loss/).

Proteins. Meat, poultry, fish, eggs, milk (http://stronglifts.com/milk-post-workout-build-muscle-gains/), ...
Carbs. Brown rice, oats, whole grain pasta, quinoa, ...
Veggies. Spinach (http://stronglifts.com/5-tasty-muscle-building-spinach-recipes/), broccoli, tomato, salad, carrot, ...
Fruits. Banana, orange, apple, pineapple, peers, ...
Fats. Olive oil, fish oil, real butter, nuts, flax seeds, ...


8. Eat More. Training is more important than diet for muscle building. But you do need to give your body the food it needs for optimal recovery. Most guys don't eat enough, you got to eat more to build muscle.

Eat Breakfast. Get calories from the first hour. Read how to build the habit of eating breakfast. Try these 7 breakfast recipes (http://stronglifts.com/breakfast-recipes-fat-loss/).
Eat Post Workout. Get proteins and carbs post workout to help muscle recovery and replenish your energy stores.
Eat Every 3 Hours. 6 meals/day. Gives your muscles a steady intake of protein, speeds up muscle repair & recovery, boosts your metabolism.
Eat BW in lbs x 18kcal. Track your daily calorie intake using FitDay (http://www.fitday.com/). You need at least your body-weight in lbs x 18kcal to maintain weight.


9. Gain Weight. You'll never look muscular weighing 140lbs at 6". No matter how much training you do. Check the guide on how to gain weight for skinny guys (http://stronglifts.com/how-to-gain-weight-for-skinny-guys/). Here's the most important part.

Eat Calorie Dense Foods. 100g raw spinach is 25kcals. But 100g raw rice is 380kcals. Eat pasta, oats, olive oil, mixed nuts, etc.
Get Stronger. Increase your Squat (http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/) to at least 300lbs. Muscle size is directly related with strength gains. You got to get stronger to build muscle.
Drink Whole Milk. If you don’t bother gaining some fat, drink 1 gallon whole milk daily on top of your current food intake. You can gain 25lbs in 1 month (http://strongliftsinnercircle.com/forum/bluestreak-s-story-from-skinny-to-happy-t11640.html) if you combine this with 3 weekly Squat (http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/) sessions.


10. Get Protein. Proteins have the highest thermic effect (http://en.wikipedia.org/wiki/Thermic_effect_of_food). You need 1g protein per pound of body-weight daily to build & maintain muscle. That’s 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with each meal.

Red Meat. Ground round, steaks, deer, buffalo, …
Poultry. Chicken breast, whole chicken, turkey, duck, …
Fish. Tuna, salmon, sardines, mackerel, …
Eggs. Eat the yolk, it's full of vitamins.
Dairy. Milk, cottage cheese, quark cheese (http://en.wikipedia.org/wiki/Quark_%28cheese%29), yogurt, whey (http://www.amazon.com/dp/B000GISU1M?tag=stronglcom-20&camp=14573&creative=327641&linkCode=as1&creativeASIN=B000GISU1M&adid=0ZV541PC958HWHDG9WZ5&), …

If you weigh 160lbs: 1 can of tuna at lunch, 300g quark (http://en.wikipedia.org/wiki/Quark_%28cheese%29) as snack, 300g meat at dinner and 500ml milk through the day gets you 160g protein. Read also how to get your daily protein when you're a vegeterian/vegan (http://stronglifts.com/vegetarian-vegan-protein-build-muscle-diet/).

Persist. Get stronger, track progress (http://stronglifts.com/3-ways-to-measure-muscle-gain-fat-loss-effectively/) and persist until you've built the muscles you want. You'll see the biggest change in physique after following this method for 2 months.

Found on bodybuilding.com, Im not the author. great info thanks for sharing

[Paul1025]

Thanks for your sharing ,good post.I'm gonna have a try your advice

[Hiram13]

a beginner, useful for me, very thanks bro.

[MarineOnGear92]

Great post bro, very helpful.

[Markas61]

No shortcuts to putting on size. Great info here. Deadlifts! Lucky for me I trained with world champion power lifters. The national level bodybuilders I know have their mass and work for symmetry but believe me they all busted ass getting big. Noticed there is no eleven, AAS. Everyone wants to jump on gear right away. For most if they follow your ten they will grow without it for quite a few years. Novices read this every day and be patient. We measured progress in years not weeks.

[Markas61]

I'm just starting my first bulk routine. I'm kinda confused with all the mixed information out there. I know for the longest time heavy weight and low reps was stressed for growth but it seems like all the new info from the ifbb prob like Kia green and Phil Heath for example stress volume . I'm currently doing each body part twice week except abs , I do that 6 days a week .I'm doing 5 sets of 15 and have my calories at around 3200 a day all clean. Am I approaching this wrong?

Those guys are in the top 1% in genetics. They get big faster than the other 99%. What they do wint work for most. Its all about time and experience. Finding which lifts work for you. Also a lot of these guys are mega dosing multiple compounds. If you want quality that will stay with you into your 50s and beyond follow what is written here. I ate terribly. We'd get a few beers after the gym. I still put on 50 lbs of muscle lifting 5-8 reps drug free. I never maxed.

[Markas61]

Oh and I call bullshit on these guys saying high volume vs heavy weights made them big. 5 sets of 15. You might as well be doing needlepoint. All you do is get a pump if that, as I know that wouldn't fill my arms with blood.

[Markas61]

This should be a sticky.

[JohnDoe]

This should be a sticky.

Done.

[bigt87]

Oh and I call bullshit on these guys saying high volume vs heavy weights made them big. 5 sets of 15. You might as well be doing needlepoint. All you do is get a pump if that, as I know that wouldn't fill my arms with blood.Well I'll tell u this. I was into powerlifting for a long time. No stretching no squeezing and always low reps. I was strong as shit but never lean or really big. Muscles were hard and dense that's about it. But I always weighed around 190. Started working out with a retired pro in my town. Dude was like late 50s but still a monster. Taught me how to squeeze the muscle and stretch it and push beyond failure, using higher reps. Now I never go real heavy. Like ever. Sometimes I even do sets of 30 or 40. But usually I never go under 10. And now I'm pushing 250 lbs and pretty damn lean. Steroids didn't really change, diet didn't change much. Just training.

Sent from my Moto Z (2) using Tapatalk

[bigt87]

I agree with everything on the post except for the drink 2 glasses of water with every meal. Very bad advice. Keep ur water separate from ur meals always. Have a little something to wash it down but that's it. Messes up digestion when u have a belly full of water. This is the main mistake I see a lot of guys make

Sent from my Moto Z (2) using Tapatalk

[KAM84]

Good read buddy. So many people neglect the basics. Start going to the gym and the first thing they do is buy a protein powder when they should be spending the $100 on more food.

Sent from my SM-G955F using Tapatalk

[juice man]

great stuff

[NoXainNoGain]

The biggest muscle building mistake you can make is doing routines from muscle magazines. Most of those guys don't train naturally, are genetically gifted and never started training that way. Doing their routines won't make you build muscle fast.
The average person needs a different approach. One that builds muscle fast and prevents physical & mental overtraining from doing too much, too soon. Here's how to build muscle: the definitive guide to building muscle.

1. Get Stronger. More strength is more muscle. Get into strength training (http://stronglifts.com/strength-training-key-to-building-muscle-losing-fat/). I recommend weight training (http://stronglifts.com/weight-lifting-101-the-definitive-guide-to-weight-lifting/) because it allows you to start light and add weight endlessly. Body-weight exercises work too. Start with an empty bar. Learn proper technique. Add weight each workout to keep pushing your body out of comfort zone.

2. Use Free Weights. You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are great for assistance exercises, but not for your main lifts. Stay away from machines.

Safe. Machines force you into fixed, unnatural movement patterns which can cause injuries. Free weights replicate natural motions.
Efficient. Free weights force you to control and balance the weight. This builds more muscle than machines, which balance the weight for you.
Functional. Strength built on machines doesn't transfer to free weights or real life. No machine balances the weight for you in real life.
Versatile. You can do hundreds of exercises with just 1 barbell. Saves a lot of money and space, especially if you want to build a home gym.

3. Do Compound Exercises. Isolation exercises are ok once you've built base strength & muscle mass. But if you're starting to build muscle, exercises that hit several muscles at the same time are better.

No endless Biceps Curls -> Pull-ups (http://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/), Chin-ups (http://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/) & Barbell Rows (http://stronglifts.com/how-to-perform-the-barbell-row-with-proper-technique/)
Also no Triceps Kickbacks -> Bench Press (http://stronglifts.com/how-to-bench-press-with-proper-technique-avoid-shoulder-injuries/), Overhead Press (http://stronglifts.com/how-to-overhead-press-with-correct-technique/), Dips (http://stronglifts.com/how-to-perform-dips-with-proper-technique/)
And definitely no Leg Extensions -> Squats (http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/) & Deadlifts (http://stronglifts.com/how-to-deadlift-with-proper-technique/)

4. Train Your Legs. Squats (http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/) work your whole body, they're the most important exercise. You'll look totally different once you can Squat 300lbs. That's a free weight Squat with hips coming lower than knees.
All your muscles tense when doing Squats (http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/) & Deadlifts (http://stronglifts.com/how-to-deadlift-with-proper-technique/). They work your body as 1 piece and let you lift heavy weights. Don't lose time with Biceps Curls. When you can Squat & Deadlift heavy weights, you'll have bigger arms.

5. Do Full Body Workouts. Don't do those muscle magazine workouts. Body part splits with isolation exercises is fine once you've built a foundation. That's once you can Squat (http://www.brotherhoodofpain.com/how-to-squat-with-proper-technique-fix-common-problems/) 300lbs.
You can't Squat that much or never did Squats? Check StrongLifts 5x5 (http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/). It takes 3 workouts per week of about 1hour each and includes compound exercises like Squats, Deadlifts, Bench Press, Barbell Rows, Overhead Press, Pull-ups, Dips, etc.

6 Get Recovery. Pro athletes workout 5-6 times per week. But they didn't start that way. They added workouts as they got stronger & bigger. You'll overtrain if you jump into their routines. As a beginner you need more recovery.

Rest. Muscles grow when you rest, not when you workout. Start with 3 full body workouts per week and focus on intensity, not gym time.
Sleep. Growth hormone releases when you sleep, building muscle. Aim for 8 hours sleep. Nap post workout if your lifestyle allows.
Drink Water. Avoids dehydration and helps muscle recovery. Drink 2 cups water with each meal, and sip water during your workout.
Eat. "Eat like a horse. Sleep like a baby. Grow like a weed". Your training is useless if you don't eat enough calories for recovery.

7. Eat Whole Foods. You'll achieve a lower body fat, so the muscles you've built show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Eat whole foods 90% of the time. Check my StrongLifts Diet (http://stronglifts.com/stronglifts-diet-muscle-gains-strength-building-fat-loss/).

Proteins. Meat, poultry, fish, eggs, milk (http://stronglifts.com/milk-post-workout-build-muscle-gains/), ...
Carbs. Brown rice, oats, whole grain pasta, quinoa, ...
Veggies. Spinach (http://stronglifts.com/5-tasty-muscle-building-spinach-recipes/), broccoli, tomato, salad, carrot, ...
Fruits. Banana, orange, apple, pineapple, peers, ...
Fats. Olive oil, fish oil, real butter, nuts, flax seeds, ...

8. Eat More. Training is more important than diet for muscle building. But you do need to give your body the food it needs for optimal recovery. Most guys don't eat enough, you got to eat more to build muscle.

Eat Breakfast. Get calories from the first hour. Read how to build the habit of eating breakfast. Try these 7 breakfast recipes (http://stronglifts.com/breakfast-recipes-fat-loss/).
Eat Post Workout. Get proteins and carbs post workout to help muscle recovery and replenish your energy stores.
Eat Every 3 Hours. 6 meals/day. Gives your muscles a steady intake of protein, speeds up muscle repair & recovery, boosts your metabolism.
Eat BW in lbs x 18kcal. Track your daily calorie intake using FitDay (http://www.fitday.com/). You need at least your body-weight in lbs x 18kcal to maintain weight.

9. Gain Weight. You'll never look muscular weighing 140lbs at 6". No matter how much training you do. Check the guide on how to gain weight for skinny guys (http://stronglifts.com/how-to-gain-weight-for-skinny-guys/). Here's the most important part.

Eat Calorie Dense Foods. 100g raw spinach is 25kcals. But 100g raw rice is 380kcals. Eat pasta, oats, olive oil, mixed nuts, etc.
Get Stronger. Increase your Squat (http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/) to at least 300lbs. Muscle size is directly related with strength gains. You got to get stronger to build muscle.
Drink Whole Milk. If you don’t bother gaining some fat, drink 1 gallon whole milk daily on top of your current food intake. You can gain 25lbs in 1 month (http://strongliftsinnercircle.com/forum/bluestreak-s-story-from-skinny-to-happy-t11640.html) if you combine this with 3 weekly Squat (http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/) sessions.

10. Get Protein. Proteins have the highest thermic effect (http://en.wikipedia.org/wiki/Thermic_effect_of_food). You need 1g protein per pound of body-weight daily to build & maintain muscle. That’s 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with each meal.

Red Meat. Ground round, steaks, deer, buffalo, …
Poultry. Chicken breast, whole chicken, turkey, duck, …
Fish. Tuna, salmon, sardines, mackerel, …
Eggs. Eat the yolk, it's full of vitamins.
Dairy. Milk, cottage cheese, quark cheese (http://en.wikipedia.org/wiki/Quark_%28cheese%29), yogurt, whey (http://www.amazon.com/dp/B000GISU1M?tag=stronglcom-20&camp=14573&creative=327641&linkCode=as1&creativeASIN=B000GISU1M&adid=0ZV541PC958HWHDG9WZ5&), …
If you weigh 160lbs: 1 can of tuna at lunch, 300g quark (http://en.wikipedia.org/wiki/Quark_%28cheese%29) as snack, 300g meat at dinner and 500ml milk through the day gets you 160g protein. Read also how to get your daily protein when you're a vegeterian/vegan (http://stronglifts.com/vegetarian-vegan-protein-build-muscle-diet/).

Persist. Get stronger, track progress (http://stronglifts.com/3-ways-to-measure-muscle-gain-fat-loss-effectively/) and persist until you've built the muscles you want. You'll see the biggest change in physique after following this method for 2 months.

Found on bodybuilding.com, Im not the author.

Wow this is golden for a newbie definatley learned alot

[NoXainNoGain]

The biggest muscle building mistake you can make is doing routines from muscle magazines. Most of those guys don't train naturally, are genetically gifted and never started training that way. Doing their routines won't make you build muscle fast.
The average person needs a different approach. One that builds muscle fast and prevents physical & mental overtraining from doing too much, too soon. Here's how to build muscle: the definitive guide to building muscle.

1. Get Stronger. More strength is more muscle. Get into strength training (http://stronglifts.com/strength-training-key-to-building-muscle-losing-fat/). I recommend weight training (http://stronglifts.com/weight-lifting-101-the-definitive-guide-to-weight-lifting/) because it allows you to start light and add weight endlessly. Body-weight exercises work too. Start with an empty bar. Learn proper technique. Add weight each workout to keep pushing your body out of comfort zone.

2. Use Free Weights. You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are great for assistance exercises, but not for your main lifts. Stay away from machines.

Safe. Machines force you into fixed, unnatural movement patterns which can cause injuries. Free weights replicate natural motions.
Efficient. Free weights force you to control and balance the weight. This builds more muscle than machines, which balance the weight for you.
Functional. Strength built on machines doesn't transfer to free weights or real life. No machine balances the weight for you in real life.
Versatile. You can do hundreds of exercises with just 1 barbell. Saves a lot of money and space, especially if you want to build a home gym.

3. Do Compound Exercises. Isolation exercises are ok once you've built base strength & muscle mass. But if you're starting to build muscle, exercises that hit several muscles at the same time are better.

No endless Biceps Curls -> Pull-ups (http://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/), Chin-ups (http://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/) & Barbell Rows (http://stronglifts.com/how-to-perform-the-barbell-row-with-proper-technique/)
Also no Triceps Kickbacks -> Bench Press (http://stronglifts.com/how-to-bench-press-with-proper-technique-avoid-shoulder-injuries/), Overhead Press (http://stronglifts.com/how-to-overhead-press-with-correct-technique/), Dips (http://stronglifts.com/how-to-perform-dips-with-proper-technique/)
And definitely no Leg Extensions -> Squats (http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/) & Deadlifts (http://stronglifts.com/how-to-deadlift-with-proper-technique/)

4. Train Your Legs. Squats (http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/) work your whole body, they're the most important exercise. You'll look totally different once you can Squat 300lbs. That's a free weight Squat with hips coming lower than knees.
All your muscles tense when doing Squats (http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/) & Deadlifts (http://stronglifts.com/how-to-deadlift-with-proper-technique/). They work your body as 1 piece and let you lift heavy weights. Don't lose time with Biceps Curls. When you can Squat & Deadlift heavy weights, you'll have bigger arms.

5. Do Full Body Workouts. Don't do those muscle magazine workouts. Body part splits with isolation exercises is fine once you've built a foundation. That's once you can Squat (http://www.brotherhoodofpain.com/how-to-squat-with-proper-technique-fix-common-problems/) 300lbs.
You can't Squat that much or never did Squats? Check StrongLifts 5x5 (http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/). It takes 3 workouts per week of about 1hour each and includes compound exercises like Squats, Deadlifts, Bench Press, Barbell Rows, Overhead Press, Pull-ups, Dips, etc.

6 Get Recovery. Pro athletes workout 5-6 times per week. But they didn't start that way. They added workouts as they got stronger & bigger. You'll overtrain if you jump into their routines. As a beginner you need more recovery.

Rest. Muscles grow when you rest, not when you workout. Start with 3 full body workouts per week and focus on intensity, not gym time.
Sleep. Growth hormone releases when you sleep, building muscle. Aim for 8 hours sleep. Nap post workout if your lifestyle allows.
Drink Water. Avoids dehydration and helps muscle recovery. Drink 2 cups water with each meal, and sip water during your workout.
Eat. "Eat like a horse. Sleep like a baby. Grow like a weed". Your training is useless if you don't eat enough calories for recovery.

7. Eat Whole Foods. You'll achieve a lower body fat, so the muscles you've built show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Eat whole foods 90% of the time. Check my StrongLifts Diet (http://stronglifts.com/stronglifts-diet-muscle-gains-strength-building-fat-loss/).

Proteins. Meat, poultry, fish, eggs, milk (http://stronglifts.com/milk-post-workout-build-muscle-gains/), ...
Carbs. Brown rice, oats, whole grain pasta, quinoa, ...
Veggies. Spinach (http://stronglifts.com/5-tasty-muscle-building-spinach-recipes/), broccoli, tomato, salad, carrot, ...
Fruits. Banana, orange, apple, pineapple, peers, ...
Fats. Olive oil, fish oil, real butter, nuts, flax seeds, ...

8. Eat More. Training is more important than diet for muscle building. But you do need to give your body the food it needs for optimal recovery. Most guys don't eat enough, you got to eat more to build muscle.

Eat Breakfast. Get calories from the first hour. Read how to build the habit of eating breakfast. Try these 7 breakfast recipes (http://stronglifts.com/breakfast-recipes-fat-loss/).
Eat Post Workout. Get proteins and carbs post workout to help muscle recovery and replenish your energy stores.
Eat Every 3 Hours. 6 meals/day. Gives your muscles a steady intake of protein, speeds up muscle repair & recovery, boosts your metabolism.
Eat BW in lbs x 18kcal. Track your daily calorie intake using FitDay (http://www.fitday.com/). You need at least your body-weight in lbs x 18kcal to maintain weight.

9. Gain Weight. You'll never look muscular weighing 140lbs at 6". No matter how much training you do. Check the guide on how to gain weight for skinny guys (http://stronglifts.com/how-to-gain-weight-for-skinny-guys/). Here's the most important part.

Eat Calorie Dense Foods. 100g raw spinach is 25kcals. But 100g raw rice is 380kcals. Eat pasta, oats, olive oil, mixed nuts, etc.
Get Stronger. Increase your Squat (http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/) to at least 300lbs. Muscle size is directly related with strength gains. You got to get stronger to build muscle.
Drink Whole Milk. If you don’t bother gaining some fat, drink 1 gallon whole milk daily on top of your current food intake. You can gain 25lbs in 1 month (http://strongliftsinnercircle.com/forum/bluestreak-s-story-from-skinny-to-happy-t11640.html) if you combine this with 3 weekly Squat (http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/) sessions.

10. Get Protein. Proteins have the highest thermic effect (http://en.wikipedia.org/wiki/Thermic_effect_of_food). You need 1g protein per pound of body-weight daily to build & maintain muscle. That’s 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with each meal.

Red Meat. Ground round, steaks, deer, buffalo, …
Poultry. Chicken breast, whole chicken, turkey, duck, …
Fish. Tuna, salmon, sardines, mackerel, …
Eggs. Eat the yolk, it's full of vitamins.
Dairy. Milk, cottage cheese, quark cheese (http://en.wikipedia.org/wiki/Quark_%28cheese%29), yogurt, whey (http://www.amazon.com/dp/B000GISU1M?tag=stronglcom-20&camp=14573&creative=327641&linkCode=as1&creativeASIN=B000GISU1M&adid=0ZV541PC958HWHDG9WZ5&), …
If you weigh 160lbs: 1 can of tuna at lunch, 300g quark (http://en.wikipedia.org/wiki/Quark_%28cheese%29) as snack, 300g meat at dinner and 500ml milk through the day gets you 160g protein. Read also how to get your daily protein when you're a vegeterian/vegan (http://stronglifts.com/vegetarian-vegan-protein-build-muscle-diet/).

Persist. Get stronger, track progress (http://stronglifts.com/3-ways-to-measure-muscle-gain-fat-loss-effectively/) and persist until you've built the muscles you want. You'll see the biggest change in physique after following this method for 2 months.

Found on bodybuilding.com, Im not the author.

Thank you bro very valuble information

[Chilidog]

1 gal of milk damn.

[dickinsaldo]

Im very new to bodybuilding. This has such quality info. Thanks

[Fullblown]

GReat info for anyone just starting out!

[silverstudent]

Thanks for this

[Mario]

Great advice, but I heard flax seed can produce estrogen: https://kos.com/blogs/articles/flaxseed-estrogen-hope-in-a-nutshell

[Thomjones]

Excellant advice thanks a bunch

[AffordableWind]

Bodybuilding supplement is needed for making a body.

[REAKER]

Thanks...good info!

[HerbGlaze]

Thank you for all the solid information, back to the squat rack... :frown:

[Alterspanic132]

Great article for newbies!

[spadeLifter]

Great read brother.Thanks for posting it

[SteadyRockin]

I agree with everything on the post except for the drink 2 glasses of water with every meal. Very bad advice. Keep ur water separate from ur meals always. Have a little something to wash it down but that's it. Messes up digestion when u have a belly full of water. This is the main mistake I see a lot of guys make

Sent from my Moto Z (2) using TapatalkYup, maybe drink before meal. But while eating, NO!..and wait 30min plus before drinking after meal....good stuff thought..

Sent from my Moto Z (2) using Tapatalk

[SteadyRockin]

The biggest muscle building mistake you can make is doing routines from muscle magazines. Most of those guys don't train naturally, are genetically gifted and never started training that way. Doing their routines won't make you build muscle fast.
The average person needs a different approach. One that builds muscle fast and prevents physical & mental overtraining from doing too much, too soon. Here's how to build muscle: the definitive guide to building muscle.

1. Get Stronger. More strength is more muscle. Get into strength training (http://stronglifts.com/strength-training-key-to-building-muscle-losing-fat/). I recommend weight training (http://stronglifts.com/weight-lifting-101-the-definitive-guide-to-weight-lifting/) because it allows you to start light and add weight endlessly. Body-weight exercises work too. Start with an empty bar. Learn proper technique. Add weight each workout to keep pushing your body out of comfort zone.

2. Use Free Weights. You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are great for assistance exercises, but not for your main lifts. Stay away from machines.

Safe. Machines force you into fixed, unnatural movement patterns which can cause injuries. Free weights replicate natural motions.
Efficient. Free weights force you to control and balance the weight. This builds more muscle than machines, which balance the weight for you.
Functional. Strength built on machines doesn't transfer to free weights or real life. No machine balances the weight for you in real life.
Versatile. You can do hundreds of exercises with just 1 barbell. Saves a lot of money and space, especially if you want to build a home gym.

3. Do Compound Exercises. Isolation exercises are ok once you've built base strength & muscle mass. But if you're starting to build muscle, exercises that hit several muscles at the same time are better.

No endless Biceps Curls -> Pull-ups (http://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/), Chin-ups (http://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/) & Barbell Rows (http://stronglifts.com/how-to-perform-the-barbell-row-with-proper-technique/)
Also no Triceps Kickbacks -> Bench Press (http://stronglifts.com/how-to-bench-press-with-proper-technique-avoid-shoulder-injuries/), Overhead Press (http://stronglifts.com/how-to-overhead-press-with-correct-technique/), Dips (http://stronglifts.com/how-to-perform-dips-with-proper-technique/)
And definitely no Leg Extensions -> Squats (http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/) & Deadlifts (http://stronglifts.com/how-to-deadlift-with-proper-technique/)

4. Train Your Legs. Squats (http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/) work your whole body, they're the most important exercise. You'll look totally different once you can Squat 300lbs. That's a free weight Squat with hips coming lower than knees.
All your muscles tense when doing Squats (http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/) & Deadlifts (http://stronglifts.com/how-to-deadlift-with-proper-technique/). They work your body as 1 piece and let you lift heavy weights. Don't lose time with Biceps Curls. When you can Squat & Deadlift heavy weights, you'll have bigger arms.

5. Do Full Body Workouts. Don't do those muscle magazine workouts. Body part splits with isolation exercises is fine once you've built a foundation. That's once you can Squat (http://www.brotherhoodofpain.com/how-to-squat-with-proper-technique-fix-common-problems/) 300lbs.
You can't Squat that much or never did Squats? Check StrongLifts 5x5 (http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/). It takes 3 workouts per week of about 1hour each and includes compound exercises like Squats, Deadlifts, Bench Press, Barbell Rows, Overhead Press, Pull-ups, Dips, etc.

6 Get Recovery. Pro athletes workout 5-6 times per week. But they didn't start that way. They added workouts as they got stronger & bigger. You'll overtrain if you jump into their routines. As a beginner you need more recovery.

Rest. Muscles grow when you rest, not when you workout. Start with 3 full body workouts per week and focus on intensity, not gym time.
Sleep. Growth hormone releases when you sleep, building muscle. Aim for 8 hours sleep. Nap post workout if your lifestyle allows.
Drink Water. Avoids dehydration and helps muscle recovery. Drink 2 cups water with each meal, and sip water during your workout.
Eat. "Eat like a horse. Sleep like a baby. Grow like a weed". Your training is useless if you don't eat enough calories for recovery.

7. Eat Whole Foods. You'll achieve a lower body fat, so the muscles you've built show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Eat whole foods 90% of the time. Check my StrongLifts Diet (http://stronglifts.com/stronglifts-diet-muscle-gains-strength-building-fat-loss/).

Proteins. Meat, poultry, fish, eggs, milk (http://stronglifts.com/milk-post-workout-build-muscle-gains/), ...
Carbs. Brown rice, oats, whole grain pasta, quinoa, ...
Veggies. Spinach (http://stronglifts.com/5-tasty-muscle-building-spinach-recipes/), broccoli, tomato, salad, carrot, ...
Fruits. Banana, orange, apple, pineapple, peers, ...
Fats. Olive oil, fish oil, real butter, nuts, flax seeds, ...

8. Eat More. Training is more important than diet for muscle building. But you do need to give your body the food it needs for optimal recovery. Most guys don't eat enough, you got to eat more to build muscle.

Eat Breakfast. Get calories from the first hour. Read how to build the habit of eating breakfast. Try these 7 breakfast recipes (http://stronglifts.com/breakfast-recipes-fat-loss/).
Eat Post Workout. Get proteins and carbs post workout to help muscle recovery and replenish your energy stores.
Eat Every 3 Hours. 6 meals/day. Gives your muscles a steady intake of protein, speeds up muscle repair & recovery, boosts your metabolism.
Eat BW in lbs x 18kcal. Track your daily calorie intake using FitDay (http://www.fitday.com/). You need at least your body-weight in lbs x 18kcal to maintain weight.

9. Gain Weight. You'll never look muscular weighing 140lbs at 6". No matter how much training you do. Check the guide on how to gain weight for skinny guys (http://stronglifts.com/how-to-gain-weight-for-skinny-guys/). Here's the most important part.

Eat Calorie Dense Foods. 100g raw spinach is 25kcals. But 100g raw rice is 380kcals. Eat pasta, oats, olive oil, mixed nuts, etc.
Get Stronger. Increase your Squat (http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/) to at least 300lbs. Muscle size is directly related with strength gains. You got to get stronger to build muscle.
Drink Whole Milk. If you don’t bother gaining some fat, drink 1 gallon whole milk daily on top of your current food intake. You can gain 25lbs in 1 month (http://strongliftsinnercircle.com/forum/bluestreak-s-story-from-skinny-to-happy-t11640.html) if you combine this with 3 weekly Squat (http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/) sessions.

10. Get Protein. Proteins have the highest thermic effect (http://en.wikipedia.org/wiki/Thermic_effect_of_food). You need 1g protein per pound of body-weight daily to build & maintain muscle. That’s 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with each meal.

Red Meat. Ground round, steaks, deer, buffalo, …
Poultry. Chicken breast, whole chicken, turkey, duck, …
Fish. Tuna, salmon, sardines, mackerel, …
Eggs. Eat the yolk, it's full of vitamins.
Dairy. Milk, cottage cheese, quark cheese (http://en.wikipedia.org/wiki/Quark_%28cheese%29), yogurt, whey (http://www.amazon.com/dp/B000GISU1M?tag=stronglcom-20&camp=14573&creative=327641&linkCode=as1&creativeASIN=B000GISU1M&adid=0ZV541PC958HWHDG9WZ5&), …
If you weigh 160lbs: 1 can of tuna at lunch, 300g quark (http://en.wikipedia.org/wiki/Quark_%28cheese%29) as snack, 300g meat at dinner and 500ml milk through the day gets you 160g protein. Read also how to get your daily protein when you're a vegeterian/vegan (http://stronglifts.com/vegetarian-vegan-protein-build-muscle-diet/).

Persist. Get stronger, track progress (http://stronglifts.com/3-ways-to-measure-muscle-gain-fat-loss-effectively/) and persist until you've built the muscles you want. You'll see the biggest change in physique after following this method for 2 months.

Found on bodybuilding.com, Im not the author.Lots of great info...

If your just starting Take all the info you your learn with a grain of salt......and put into your routine what works for you....it may take a few weeks to get dialed in but at least you'll know what works best for you...

You MUST listen to your body....feel-see-hear.....diet diet, training training training

Sent from my Moto Z (2) using Tapatalk

[superboy1]

free weights definitely bumped up my strength every training session as a beginner

[Audiooval]

I have been doing sets of 5 with heavy weights. It’s been working for me for awhile now so I guess I’ll need to change that once it stops working...but for now I am riding the strength train


Sent from my iPhone using Tapatalk

[Jetspeedx]

Excellent for beginners! They is fundamentally the core for the journey