Look! Probably all the online content that you have scanned might have repeated the usual information of taking proper supplements and sticking to a specific workout routine for building muscle if you have a good body.
But we are here to give you a gentle reminder that muscle building is not just for people with wonderful bodies but it’s for everybody. We will decode ways you can easily build up your muscles and help you achieve a jacked body from scratch.
This comprehensive guide has been formulated that shows you that muscle building for beginners is not rocket science but it can be done with simple tips and tricks. Look at this wonderful insight from Healthline, it is living proof that muscle building can easily be achieved if the person pays no importance to muscle building myths and concrete on the science of how a muscle grows.
Now you are aware that muscle building for beginners doesn’t come with a blueprint. This means you need to know your body extremely well to get the dream body of your choice. Once this thought has been imprinted in your mind, we will now show you why muscle building is the need of the hour and why you should pay any importance. So without further adieu let’s get the bodybuilding session started.
Understanding The Basics Of Muscle Building
Have you ever gone to the gym and wondered why some people are so jacked and you are not? Though you have a strict workout routine and follow the diet suggested by the trainer, are you not even close to your dream body? Yes! we feel the frustration with you and that’s why we have dedicated this section.
Protein, Amino Acid, And Macronutrients
The basics of a beginner muscle building diet plan involve intake of three things which are known as macronutrients, protein intake, and amino acids. Check out this report made by RDA, as per their insights an average human requires 0.8 protein intake per 0.36 grams of body weight. So if a man weighing 150 pounds needs daily protein intake then that would mean 108 grams protein per day.
Another study suggests that when carbohydrate is involved in producing your body energy then muscle mass grows naturally. Remember the studies only say simple carbohydrates and no way mean intake of complex carbohydrates like potatoes, donuts, and other sugary supplements.
The body needs amino acids to function and the body does not have its amino acid. This means that the body would require amino acids from outside to fulfill the requirement. Some of the amino acids that are needed for muscle building beginners at home would be Leucine, Valine, Isoleucine, carnitine, and alanine.
Why Should I Take Bodybuilding Seriously
Because you want to witness the amazing changes that your body can do. You want to witness the superhuman power that your body has. Only proper muscle building can provide that. Let’s be honest here you are searching the web on “ how to get started with muscle building” due to three possible reasons: You are already an athlete who wants to improve their game, you are overweight and warned to lose some kilos or you are just a curious teenager who is looking for possible answers.
Whatever it might be, this electronic copy helps you become the best version of yourself. Imagine the faces of the haters when they see you with a Greek-like physique that would make them think that it was a great mistake made from their side to treat you wrong when you were out of shape.
Let’s Get Stronger Together
Okay in this section we will let you know about two ways how to achieve your dream muscle. The first would include a 12-week work program and the second would include a 6-week work program. Whatever you feel is right for now, take note of that and follow it religiously
Essential Equipment And Workouts
For a 12-week program, you need to work in three different programs per week. Reputed fitness instructors would advise you not to switch your workouts during this program, since you have plenty of workouts already at your disposal.
Equipment needed for 12 weeks and 6 weeks program
- Dumbell
- Skipping Rope
- Resistance Band
- Stability Ball
- Ankle weights
12-week program
Day 1 to Day 28
| Exercise | Sets | Time |
| Lying leg curl | 3 | 5 minutes |
| Leg press | 2 | 5 minutes |
| Low cable row | 2 | 5 minutes |
| Standing calf raise | 2 | 5 minutes |
| Dumbbell Bench Press | 3 | 3 minutes |
| Back Squat | 3 | 3 minutes |
Day 28 to Day 48
| Exercise | Sets | Time |
| Seated calf raise | 3 | 5 minutes |
| Bent over row | 2 | 5 minutes |
| Seated leg curl | 2 | 5 minutes |
| Leg extension | 2 | 5 minutes |
| Overhead press | 3 | 3 minutes |
| Back Squat | 3 | 3 minutes |
Day 48 to Day 84
| Exercise | Sets | Time |
| Front Squat | 5 | 7 minutes |
| Hyperextensions | 5 | 6 minutes |
| Reverse Flyers | 2 | 5 minutes |
| Dips | 2 | 5 minutes |
| Tricep extension | 3 | 3 minutes |
| Ab curl | 3 | 3 minutes |
Six-week program
Day 1 to Day 21
| Exercise | Sets | Time |
| Flyes | 1 | 2 minutes |
| Push Down | 1 | 2 minutes |
| Leg Curls | 2 | 1 minute |
| Leg extension | 2 | 2 minutes |
| Bench press | 3 | 3 minutes |
| Squats | 3 | 3 minutes |
Day 21 to Day 42
| Exercise | Sets | Time |
| Machine Row | 2 | 2 minutes |
| Concentration Curls | 2 | 1 minute |
| Crunches | 1 | 1 minute |
| Pull down | 1 | 2 minutes |
| Pullovers | 1 | 2 minutes |
| Overhead press | 2 | 1 minute |
Nutrition Needed For Muscle Building For Beginners
Nutrition is a very important factor in muscle building. It helps you get started with your warm up routine, cool down routine, and stretching routine. Once you have chosen the workout routine that is presented above, it’s time we disclose the proper nutrition that would be needed for muscle gain. Since nutrition is directly related to the benefits of muscle building. You would amazing changes your body. Some of the striking benefits of muscle building that can be achieved through nutrition can be stated as follows :
- You will never have any loss of energy and face regular fatigue
- No risk of diabetes
- Muscle building will support your joints from injury
- Your bone strength will be maximized
- No issues of depression or anxiety since it will improve your emotional state
The Commoner Diet
This meal plan has been formulated for a person who has no dietary restriction. Assuming that you don’t have food allergies and certain foods do not cause you bloating. These are certain meal preparations that you need to follow religiously. If you have food restrictions then we would advise you professional help from a doctor and get treated as soon as possible.
Note: Follow this meal plan for seven days straight
Breakfast
This will include low-sugar granola, blueberries, and Greek yogurt. Take 1 cup for each of the items suggested. When calculated you would see that you have just taken 26 grams of protein, 339 calories, and 10 grams of fat.
Snack
Take 1 cup of seedless grapes, 9-grain crackers, and 2 ounces of cheddar cheese. When intaken you would notice that this combination contains 400 calories, 42 grams of carbohydrate, and 10 grams of fat.
Lunch
The lunch is pretty straightforward. All you would need is 2 ounces of tuna and eat it with a bread of your choice. Garnish the preparation with red bell pepper. The total calories you would consume in this meal would be 500.
Snack
The snack would include only two scoops of ice cream and milk of your choice.
Dinner
Chicken breast would be great to keep you full till the next morning. Mix it with white pasta and you are done. The calorie intake would easily be 400.
Progressive Overload Diet
When you are under progressive overload then realize that you are pushing the body to go to extreme mode and this can be achieved by exercising regularly which would mean a customized diet plan. Worry not ! as we have prepared that for you too.
Breakfast, Lunch, Snack and Dinner
During this meal plan, you will only take high sources of protein and that would include fish, meat, eggs, and mycoprotein. Go full throttle on carbs and consume it during the night. In addition, also add healthy fats to your diet. Some of the carbs that you can consume are buckwheat, oats, bananas, sweet potato, and beets. Healthy fats would include cheese, dark chocolate, and nuts.
Top 3 Muscle Building Mistakes That You Should Avoid At All Costs
1.No Organized Planning
Most people fail in muscle building because they don’t have a proper diet plan. This means your body is not getting the proper nutrients it deserves and hence no output. To avoid this make sure you carry the notebook and note down what foods and diet plan works for you and stick to it. Don’t fall into the trap of what others are doing would work for me too, you are a unique individual and what might work for others may not work for you
2. Say No To Temptation
You might see your friends enjoying the time of your life. Chilling with alcohol and processed food, but sir you are on a mission and complete them like a soldier. Adopt a mindset that no matter how tempting it gets, you will resist it and stick to the routine that will make you a better version of yourself. Choose the pain of discipline or suffer the joy of mediocrity.
3. Take Water Intake Seriously
Have you noticed how much water you lose when you exercise for one hour? A study claimed that an average individual loses 3 liters of water for one hour of exercise. Your body needs it back and hence you increase your body intake so that your muscle mass has no compromise.
Potential Risks Of Muscle Building For Beginners
According to a study from the Washington Post and Mayo Clinic, there are many side effects of muscle building but 70 % of the time when people are going through the process of muscle building they visualize a superhuman figure in their mind and that’s where the problem starts.
When they want to attain the highest form of their body and they want it as fast as possible its only then when they risk their lives. They take multiple steroids like androstenedione, Erythropoietin, creatine, Diuretics and stimulants to push their body to the maximum level.
Some Of The Risks Of These Drugs Are Stated As Follows
- Getting tremors
- Blood pressure abnormally
- Heart attack
- Hungry
- Excessive Aggression
- Muscle cramps
- Arms getting super weak
- Hair loss
- Excessive acne on the face
- Liver damage
Safety Precautions For Muscle Building For Beginners
According to the latest study for Harvard Health, there are five safety precautions that you should follow
Make sure that your breathing follows a rhythm. Exhale when you doing the workouts for muscle building and inhale as while you release your weights
- Never do heavy weights at the start, initially always do minimum weights and let your body build strength and resistance, and after that go for heavy weights.
- Make sure that you break your workout routine, one day should be a prioritized full-body workout and the other days should be lower body and upper body.
- If you are performing strength training, ensure you allow your body to recover. So a 24-hour day rest is important after a strength training exercise.
- Seek professional help to learn how to develop your body while learning the correct posture for lifting weights and doing workouts.
Professional Consultation
HealthifyMe has vouched for a trainer while building your muscles. This shows that if you’re building your muscles as a beginner it will be evident that you would be prone to mistakes and risk yourself an injury if you don’t know the correct posture and workout routine.
Takeaway
We have provided you with enough information on how to get started with muscle building for beginners. The insights provided in this electronic copy would help you gain muscle mass effortlessly.
The diet and the workout provided would help you achieve your dream body in no time. Say yes to a fitter body and witness amazing things that your body can do with a few simple tips and tricks. If you have liked what we have provided you, make sure that you subscribe to our newsletter or let us know your thoughts below.
