How to Build Muscle for Beginners: Blueprint 

It does seem that building muscles is not an easy thing to do at the start. However, once you get to an idea about exactly how you are going to do it, then it is easy. In fact, it is easier than finding your way out of the places to visit in whitefield or escape room whitefield! Well, if you are a starter, then this post will guide you through the basics. So, let’s get started! 

1. Define Your Goal Clearly

And before I move ahead, let me ask you to define a goal as clear as why you want to build up your muscles. Is this to make you look stronger? Healthier? To boost your confidence? Whatever be the reason, jot it down. Each time you feel demotivated, this will rejuvenate you! 

2. Begin with Simple Exercises 

Include Basic Exercises When You Start Weightlifting. Don’t complicate things and require too much complexity in movements. Instead, you would find that excellent exercises which include squats, push-ups, pull-ups, and lunges are an excellent starting point for novices. These engage a number of muscles that will help you to develop your general muscular strength. 

Some of the beginner-friendly exercises include: 

• Push-ups: You would be exercising your chest, shoulders, and arms. 
• Squats: These exercises will help you tone the muscles in your legs and glutes.  
• Pull-ups: These exercises will help you work on your back, shoulder region, and arms.  
• Lunges: These exercise the muscles of your legs as well as your balance. 

These are exercises you could do at home but can also be done at the gym as they do not require special equipment. 

3. First, light Weights  

Do not start with heavy lifting. Start first with lighter weights so that your body will get accustomed to the movements. In this way, you would be preventing injuries. Remember, form over weight. 

How do I know I am lifting the right weight? 

Choose a weight that you can lift for 10-12 in a row 

Any time you get comfortable with a given weight, add more weight 

4. Follow a Routine 

You must work out at least 3-4 times in a week. Workouts should be stretched to take up about 45 minutes to 1 hour. This is still not long enough to enable your body to recover, rebuild, and grow stronger. 

Sample weekly workout plan: 

• Day 1: Upper body (push-up, pull up) 
• Day 2: Lower body 
• Day 3: Rest 
• Day 4: Upper body 
• Day 5: Leg 
• Days 6-7: Rest or light cardio, for instance walk, jog. 

A routine allows you to literally see changes and build your discipline, in this case, needed for a successful program. 

5. Learn Good Form, Not Speed 

Most amateur trainers train too fast. But you build no muscle when going that fast. The slower you go, the closer you will be to your actual potential. Moreover, good form will let you hit the correct muscles as you work and not get hurt. 

Some tips about good form: 

• Keep the back straight. 
• Train slow and steady. 
• Engage the core. 
• Prevent the joints from stiffening. 

6. Protein Intake 

Protein builds the muscles. Whenever you are physically exercising, your muscles tear at a microscopic level. Thus, protein can help your body to repair and build up your muscles. You are encouraged to take a source of protein in every meal. Few common sources of protein are:  

• Chicken, beef, and fish 
• Eggs 
• Milk and cheese among the dairy products 
• Beans and lentils 
• Nuts and seeds 

In general, ingest 1.2 to 1.6 grams of protein per kilogram of body weight daily. 

7. Rehydrate

Hydration is very critical. H2O can hydrate your muscles, give you much-needed energy, and help you recover faster. At least 8 glasses a day should be taken in and increased a bit when exercising. 

8. Get Ample Sleep 

You are not going to rest to any extent if your sleep is not enough. Therefore, you are going to miss out on the results that you will need if you do not get enough rest. Try lying in bed for at least 7-8 hours every night. You’d feel rested, refreshed, and ready to hit the gym again come morning. 

9. Monitor Your Progress 

Record everything you do. From the exercises and number of sets, to number of reps, and weight used. After some days add on to your weight or reps little 

Example: 

Week 1-10 push-ups, 3 sets 

Week 2-12 push-ups, 3 sets 

10. Patient and Consistent 

Muscles are not built in a day. They need time, patience, and constancy. Do not let this work you down if you do not see the changes immediately. Just keep pushing yourself a little more every week and focus on your routine. In due course of time, you will begin to feel the changes. 

Common Mistakes First-Timers Should Avoid 

1. Cold workout: Warm up before lifting any weights. It allows you to minimise chances of getting hurt.  

2. No rests: The muscles require some time to repair themselves. Do not work out the same set of muscles consecutively two times. 

3. Flipping over too heavy too soon: Work out light first, then to the heavier weights. 

4. Healthy diet is not followed: The workout alone will not help you build the muscle, however. You must maintain a proper well-balanced diet, especially proteins. 

Conclusion 

Well, certainly not that easy to gain muscle mass, especially if it’s one’s very first time. But it can’t be impossible, surely. You could just slowly get along with it and keep on your routine, eat well, and, above all, remember to give your muscles time for it to build. 

It is more of a journey in building muscles itself, where, at each step, you are closer to the goal. Really, it is all about consistency. Just stick to the basics, and then you’d be surprised at your progress gradually. Good luck!