Learn how to start building muscle TODAY. This video will teach you the essentials of building muscle for beginners including a 3 days a week workout and nutrition advice. Get our Fit Father Old School Muscle Building Program here →
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Muscle Building Plan for Beginners
(1:44) #1 How Often Should You Train?
Do a full body workout 3x per week. Monday and Friday can be done in the gym with free weights. Wednesday can be done with bodyweight exercises at home or in the gym. An example of the best muscle building workout plan for beginners can be found below.
(9:59) #2 Progressive Resistance
Keep track of how much you are lifting so that you can progressively increase your weight. Muscle building for beginners means starting with light weights so that you can hit your rep targets with the correct form. Once you hit your rep targets, you can increase your weight.
(14:05) #3 Food, Sleep, and Water
Make sure you are eating enough food. Use our calorie calculator for muscle building below to find out exactly how much you should be eating. Getting enough quality sleep and drinking a lot of water are often two overlooked aspects of building muscle for beginners. Neglecting these two will limit your progress.
(18:01) #4 Supplements, Do you NEED them?
A quality multivitamin is essential to your diet. Vitamin D3, Omega 3, and Probiotics are also essential, but they can all be obtained naturally by getting out in the sun, eating fish, flax, and fermented foods.
An optional supplement is creatine monohydrate. find out more about creatine from this video:
Muscle Building Calorie Calculator:
Use this calculator to find out how many calories you burn each day and eat 250-500 MORE than that number.
Example Workout Plan for Building Muscle for Beginners:
Main Exercises:
Squats (5 x 5)
Horizontal Pull/Row (3 x 6-12)
Horizontal Push/Bench Press (3 x 6-12)
Vertical Pull/Pull Ups (3 x 6-12)
Vertical Push/Overhead Shoulder Press (3 x 6-12)
**Rest for 2min in between each set**
End of workout exercises:
Tricep Exercise
Bicep Exercise
Abs Exercise
These exercises can be done in a superset or done together in a circuit.
Do the EXACT same set of exercises TWICE per week. The other full body workout should be calisthenics, meaning you do bodyweight exercises such as single leg squats, push ups, pull ups, and core exercises.
If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at →
If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at →
Your friends here at the FFP,
-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project
P.S. For more great workouts, fat loss, and muscle building tips for busy fathers, *SUBSCRIBE* to our channel here →
**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
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