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Top 10 Muscle Building Tips for Beginners

10 muscle building tips for beginners spirit and muscle top 10 muscle building tips for beginners top muscle building tips top muscle building tips for beginners

(click image to watch video on Youtube instead of read)

 

Building muscle takes time. I’ve been doing this a few years now and I’ve learned some things the easy way, and I’ve learned some things the hard way. In this article my goal is to save you time, energy, and pain, in this already long process. Whether you’re starting out or starting again, or even if you’re not a beginner, if you put into practice all 10 tips, you could cut years off your muscle building journey. And this isn’t just for bodybuilders, there are many health and fat-loss benefits to building lean body mass, BUT I’ll have to cover that in another video. So let’s get right into it.

  1. Do full body workouts. Meaning you work out your entire body in a single session, as opposed to a training split where you train different muscle groups on different days. There’s a reason for this. Don’t get confused by all the latest and greatest training splits you see in magazines or on the internet: there’s the bro split, the upper-lower body split, the push pull legs split, 4 day split, 5 day split, body body-part dominant full body split, and more! As a beginner, meaning you’ve been training seriously and consistently for a year or less, keep it simple, you don’t need to split your training until you need to increase your training volume beyond what a full body program can offer, which is usually about 12 months into your training.
  1. Focus on compound exercises. A compound exercise is any multi-joint movement where you work more than one muscle group at the same time, such as the bench press – where you use your pectoral muscles and your triceps and your front deltoids, all in the same movement. As a beginner, compound exercises help improve coordination and balance, improve joint mobility and stability, and allow you to lift heavier weights and build more strength and muscle in less time. Isolation exercises will have their place as you advance, but for now focusing on compound exercises will give you the most efficient workout
  1. Use proper form. Using proper form for an exercise means performing an exercise in a balanced and controlled way, at the proper angle, using a full range of motion, and at the proper tempo. Improper form will increase your risk of injury, and deliver less than optimum results. Keeping your form solid and consistent, even if it means using lighter weights, will give you the best results possible.
  1. Employ progressive overload. The principle of progressive overload states that the human body must experience an ever increasing overload in order to continue to adapt and become bigger and stronger. That means adding more weight or more reps every time you work out. The human body will not change unless it’s forced to. Once your workouts are no longer challenging, you’ll stop growing. If the demands on your muscles actually decreases then you’ll lose size and strength. So you want to keep challenging your muscles to get stronger and bigger.

 

  1. Track your workouts. Simply put, you can’t do more weight or reps each time you workout unless you know how much weight and reps you did last time. A simple workout log will help you be consistent and accurate, and will ensure each training session is productive.
  1. Proper nutrition. What you do in the gym is 20% of the equation, the other 80% is proper nutrition and recovery. In a nutshell, you need to make sure you’re eating correctly for your goals. You need to be eating plenty of protein spread throughout each day. If you are overweight you can gain muscle in a calorie deficit, and if you aren’t overweight you need to be in a slight calorie surplus. Either way the importance of tracking your food intake cannot be overstated. If you could use a little help in that area, I want to let you know about a free resource I have called the Spirit & Muscle Calorie-calculator-combo, it comes with an online calorie calculator that tells you how many calories you need to eat each day to lose fat or build muscle. It also comes with access to the top 5 calorie counting apps, so you can start tracking your food intake and make sure you’re eating right for your goals. And it comes with the Spirit and Muscle Glycemic Index Food Guide, with nutritional recommendations and meal planning ideas to help you make healthy food choices. So if you’re ready to take your fitness to the next level, you can get all three free resources by visiting the link below.
  1. Proper pre-workout and post-workout nutrition. About 2-3 hours before your training session, you want to eat a small meal containing protein and carbs; carbs to fuel your workout, and protein to provide building blocks for muscle repair. You want to eat it in enough time before your work out so it has time to digest. Since fat digests slower than protein and carbs I would keep fat intake low pre workout. Then as soon as you can after working out, it’s recommended to eat a meal also high in protein and carbs. This jump starts the rebuilding of damaged muscle tissue and restoration of glycogen reserves.
  1. Get enough sleep. During sleep the blood supply available to your muscles increase, delivering extra oxygen and nutrients which facilitate healing and growth. Also we know that growth hormone is released during sleep, which stimulates tissue growth and muscle repair. Not enough sleep causes a sharp decline in growth hormone AND has been associated with higher cortisol levels, which is responsible for muscle breakdown among other things. So make sure you get enough sleep.
  1. Be consistent. Consistency is the key to progress. You can have the best workout program and nutrition recommendations in the world, but unless you apply them consistently, week after week, month after month, year after year, you will not see results. A consistent routine will take some time to develop, but after a while it becomes second nature, and you’ll start making solid progress toward your fitness goals.
  1. Start now. Or re-start now.  If you’re reading this article I know that means you’re serious about bodybuilding and fitness. Education is valuable, but if you’re always planning, reading, thinking, waiting for the perfect time to start, you never will. Start now, start messy, punch fear in the face, and procrastination, and perfectionism, and just START!

What does the Bible say about it? 1 Timothy 4:8 says: “For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.” This verse reminds us that we are more than just our physical bodies. Yes we have a responsibility to take care of our health, yes our bodies are the temple of the Holy Spirit, BUT let’s not get carried away with physical exercise to the neglect of spiritual disciplines, such as prayer and worship and serving and reading and studying the Bible.

Okay that’s it for this week’s article. Thanks for joining me. Don’t forget to pick up my calorie calculator combo, the ultimate free tools to help you succeed on your fitness journey, just visit the link below. That’s all for now, God bless you, and I’ll see you next time.

Free Calorie Calculator Combo: https://www.spiritandmuscle.com/calories


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