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How To Start Building Muscle (For Beginners)

hey there my friend welcome this is dr.

Anthony well doozie founder of the fit

father project and the fit mother

project and in today's video we're gonna

talk about the muscle building workout

plan for beginners and this is for you

if you're starting interested in

strength training you want to build some

muscle and you want to make sure you're

doing in the right way that actually

sketchy results but it's not necessarily

over taxing your body because the fact

the matter is is the way you train in

the beginning of your muscle building

and strength training journey is

different than when you train in an

intermediate phase and in an advanced

phase so in today's video I'm gonna

break down five of the most important

things that you need to know we're gonna

talk about the actual training split how

many days per week you should be working

out the kind of exercises we're gonna

touch on nutrition sleep and recovery

we're gonna talk about supplements I

know you're gonna learn a ton today's

video so get out your pen and paper take

some notes and let's dive on in fit

father project calm alright so let's get

straight in today's video on the best

muscle building workout plan for

beginners and I love this topic and it's

pretty nostalgic for me because in

creating this video it made me like

think back to the beginning of my muscle

building journey and the kind of advice

I would have told myself when I started

stretching when I was ten and I started

lifting weights when I was ten after my

dad passed away and I want to start

lifting to be able to be strong and take

care of my mom my little brother I mean

I had no idea what I was doing at the

time but if I did this is the advice I'd

kind of go back in time and the time

capsule and give myself I'm sorry

excited to impart this advice to you now

there are so many different ways that

you could start your muscle building

journey so this is my personal

philosophy on what I think is best after

my 20 plus years of experience in

strength training and I used to be a

former national champion body builder so

I know a thing or two about muscle

building and this is where I'd recommend

you start so let's dive in right now and

talk about training when you're building

muscle and you're in a beginner phase

you do not need to work out every single

day you don't need to work out that

often in fact it's optimal because your

body needs to get good at recovering

from workouts too I'd say do strength

training three times per week and

remember muscles grow outside of the gym

they don't grow when you work out

working out is the stimulus to get your

body increasing protein synthesis so you

build muscles so I recommend this

training split when you're a beginner

something like a Monday Wednesday Friday

where you have at least

one day often between sessions and I

recommend you train your full body every

single time these old-school full-body

training routines three times a week is

amazing for beginners for a couple

reasons one yes we want to build muscle

but two you also have to get a lot of

practice at the main lifts because

you're just starting out your journey

and it's just as important for you to

get good at squats in pull-ups and bench

presses and shoulder presses as it is to

actually build the muscle exercise

motions these big compound motions

require some neural learning your

nervous system has to learn how to

activate those specific muscles you got

to get your form down so it's really

important in the beginning that you get

more repetitions in and that's why it's

better to do three times a week

full-body training where you're training

these motions frequent frequently so the

learnings happening as opposed to doing

like a chest day and then your chest is

so sore that you're not going to Train

chest for another seven days we need to

prioritize learning alongside of the

getting stronger on these main compound

lifts so three days per week full body

strength training and here's what I

would make it even better I would say

that two of those days let's say it's a

Monday Wednesday Friday on Monday and

Friday we do classic strength training

and I'm gonna get into the exercises and

the actual you know kind of way to

create your workout and in the middle of

those two days on Wednesday I recommend

you do bodyweight calisthenics things

like pull-ups things like push-ups

things like handstand holds because I

want you to start getting strong in a

variety of different strength training

exercises you'd be shocked there are

people who strength trained for ten plus

years who could do a lot of overhead

military presses but can't do a

handstand pushup why because we get good

at what we practice and I want you to

have a well rounded strength training

base that involves both the free weights

some machines and a lot of calisthenics

stuff too so personally what how I'd set

up my training split full-body strength

training on Monday in the gym or at home

with actual weights Wednesday would be

calisthenics Friday would be the another

revisit of that full-body strength

training session so let's break down

what those workouts essentially look

like and the way I want you to think

about your workouts when you're in the

beginner phase is not about like I need

to do these specific exercises because I

heard that benchpress is great for a big

chest I want you to think about motions

planes of motions that your body

naturally does so we're gonna actually

break your work out

in two different motions well one

primary motion that you know is

phenomenal for muscle building is

squatting squatting bending our legs

hinging our hips whether we're picking

something off the floor like a deadlift

or we have weight on our back when we're

doing a classic barbell back squat

squatting is absolutely essential so

we're gonna kick off our workouts with

squatting and I recommend a classic 5x5

set scheme set and rep scheme here

because this enables you to go fairly

heavy so you can actually get used to

carrying some load on your back and it

gives you lots of different reps or

every workout on that Monday and the

Friday will get 25 reps of squats and

this could be a barbell back squat this

can be a front squat it could even be a

leg press although I would recommend

that you try to do some kind of free

weight squat but if you really feel that

leg press is calling to you right now in

the beginning your training session you

might be a little nervous about your

form that's fine too

point being is we're kicking your work

out off your strength training workouts

with leg motions five by five five sets

of five reps you do a set of five reps

you wait for about rest for about two

minutes they knew your next set then

rest next set rest two minute rest in

between those sets is important make

sure you're recovered so that first

exercise will take you around 10 10 to

12 minutes and it'll be the primary

focus of your workout is getting that

good leg strength as your legs get

stronger the rest of your body is taking

is stronger you can build a lot of

muscle just getting strong in the back

squat alone now to continue this idea of

breaking up your workouts based on body

motions the next thing we're going to do

is a horizontal pull aka a row so

there's a pulling anytime we're pulling

a bar towards our body we're using our

back and our biceps anytime we're

pushing we're using our chest shoulders

triceps

so we're horizontal pull is some kind of

row motion vertical pull some kind of

pull up so we're gonna start with a

horizontal pull so any kind of row this

could be a bent over barbell row this

could be a two-armed dumbbell row this

could be some kind of rowing machine

here Jim but after the squats we're

gonna do your rows and I recommend that

you do three sets of somewhere around

six to twelve reps honestly it really

doesn't matter too much and when you're

in the beginning which particular rep

scheme you pick I personally would err

on the side of going a little bit higher

rep when you're beginning so you can use

a little bit of a lighter weight and you

actually get more reps to practice so

let's say you choose a bent over barbell

row for three sets of twelve reps so

that would be your second motion your

third motion is a

I'll push so this is something like a

benchpress

this is something like a incline bench

press a dumbbell bench press you're

pushing something away from your body

this is different than a vertical push

like an overhead that would be a

shoulder press we'll get to that in just

a second but essentially we did a squat

a horizontal pull a horizontal push so

some kind of pressing motion and I would

recommend if you're starting up and your

shoulders are nice and healthy that you

do learn the barbell or the incline

barbell bench press amazing motion for

your chest and I'd also say that's also

in the three sets of six to twelve reps

start light you're gonna build strength

over time that will be your third

exercise of this workout and then we're

gonna move on to a vertical pull so

vertical pull is some kind of pull-up or

a lat pulldown I would recommend you do

pull-ups any kind of grip wide neutral

even chin-ups one of the best back

building exercises something you're

gonna be using for the rest of your

strength training career if you're not

strong enough to do pull-ups yet that's

fine you can start with some kind of lat

pulldown machine until you get strong

and strong enough and point being on a

vertical pull three sets of six to

twelve reps again the rep scheme is not

super important what is important is

that you're getting the reps in and

you're getting the volume in and then

after that we're gonna go to a

I'm sorry a vertical push so we want

vertical pull then vertical push so some

kind of overhead shoulder press you can

do a seated barbell military press you

could do a dumbbell shoulder press

standing or seated something where

you're pressing overhead to really

engage the shoulders in that plane

emotion again three sets of six to

twelve reps so I hope you kind of see

the concept here we're starting off with

five by five on the squats then the rest

of these motions the rows the pushes the

pulls the presses are all three by six

to twelve and then we're gonna round out

the work out with some arms and some abs

just as a little bit of finisher so I

would say I would personally do a

superset of some kind of arm exercise

some kind of bicep curl with maybe a

triceps press down or a Close Grip push

up but do one set of biceps six to

twelve reps one set of triceps you'll do

that superset three times and then you

can add throw abs in at the end some

kind of plank hold for one to two

minutes a hanging leg raise this kind of

accessory stuff at the tail-end is the

time where you actually can play around

with some different motions you don't

necessarily have to use the same

exercises for your arms and your abs

the end the workouts because remember

and this is a key point it's your

strength training your arms are trained

in all of these other big motions in

fact there's some EMG research with

actually study the amount of muscle

activity and it shows that your biceps

get worked harder on chin-ups than

almost any other bicep exercise so point

being is you're gonna get big arms by

getting strong on your rows and your

presses etc but you can do some arm work

at the end you can superset it if you

want to save time which again means

doing a set of biceps straight into a

set of triceps and then you rest

so no rest in between and then you can

even make a circuit between set of

biceps a set of triceps than a core

plank hold and you repeat that whole

circuit that stuff is like up to you you

can play around try some different

motions but here's what I do recommend

in your to strength training workouts

per week you do the same motions so you

do this exact workout let's say you go

squat barbell row barbell bench press

pull-up overhead shoulder press barbell

curl tricep press down plank hold you do

that workout on Monday you do that exact

same workout on Friday

those same exercises because that is a

perfect segue into number two the

concept of progressive resistance as

you're beginning your strength training

journey the most important thing is that

you're getting stronger that's why it's

called strength training so I want to

make sure that you're actually logging

your weights

you either use it on your phone take out

the notes application on your phone or

get a physical journal log which I

personally did throughout the first 10

years of my lifting career I always kept

a little notebook and I wrote down my

weights and when I go to my Friday

training session I look back what did I

do on Monday how did I hit my rep

targets if so you need to increase your

weight increasing your strength is what

helps coax your body to build muscle and

here's the thing when you're starting

your strength training journey your body

will get stronger a lot faster because

neurologically your body is going to get

a lot more efficient at recruiting the

muscle that you have and I'm going to

make up these numbers in the in the

numbers aren't important but the concept

is when you begin strength training it

takes a while in the first couple months

of exercise for your body to even get

good at using the muscle you have you

might be at 30% efficiency maybe 50%

efficiency so you have 100% of muscle

but when you're recruiting your muscle

and exercise you're only using 50% of

your potential but as you get stronger

as you get more reps in as you do more

work

your efficiency goes up so you may be

recruiting after four or five six weeks

of strength training 70% of your muscle

recruitment and in time as you train for

lots of years you can get up to very

high muscle recruitment patterns and

then your body is also building a lot of

muscles so you're gonna get more

efficient which is why you're gonna get

stronger quickly which is why you gotta

log your weight so that's the concept of

progressive resistance when you hit your

rep targets you let you increase the

weight on your next training session

this almost like begs the point as well

is when you're starting these initial

workouts start light start light so you

can actually hit those rep targets and

build on a good foundation a big mistake

people make is they start way too heavy

and they build on reps of bad form I

wanna make sure your form is good from

day one so the reps that you're building

on are honest and good progress you're

actually gonna be able to build on a

solid foundation so before we get to

number three food sleep supplements I

want to backtrack because I did say that

one day per week in between those two

strength training days you want to do a

calisthenics workout and I think it's a

great idea and I think what you should

do is a lot of squats you should do

bodyweight squats you should play around

with doing single leg squats put your

leg up on a chair and do some single leg

squats try to work on a pistol squat

which is where you have you know one leg

out in front of the other and you're

kind of squatting down like this build

strength in your legs from calisthenics

so you start your workout again with

some squatting motions play around with

it just this doesn't need to be a super

complicated

write down your reps work out like your

other two strength training sessions but

start with your legs do some squats work

both legs for about five minutes or so

and then you're gonna move on to either

maybe some pull-ups some kind of

vertical pulling so you might do a

couple sets of pull-ups if you can't do

pull-ups yet get an elastic stretch band

put it around your legs and it can

assist you and we have a video that I'll

link below in description on how to do a

pull-up if you can't do a pull-up that

shows you these things but get good at

working on those pull-ups especially if

you were choosing a lat pulldown or

something like that on your strength

training days this calisthenics workout

is a great time for you to practice the

strength on the pull-up do some push-ups

work your chest for a 5-10 minutes set a

rep target for yourself maybe you're

saying I want to do 100 pushups this

workout and get them done change the

angles the grips play around with it get

strong at that and I'd also recommend

you do some handstand holds if you can

learn to kick your feet up on a wall and

hold yourself overhead it's really

help keep your shoulder stable and that

shoulder stability and health is gonna

be essential as you continue to lift

years down the road you want a stable

shoulder stable scapula which is your

shoulder blade the stability of that's

gonna ultimately equal the healthier

shoulders and them you talk to lifters

have been lifting for 10 15 20 years a

lot of my shoulder problems because they

didn't build on a good foundation of

scapular stability handstand holds are

gonna be very good for that and then

that's what I'd recommend you do it's a

lighter workout play with it if you can

do it outside even better you're gonna

get some sunshine but treat those two

classic strength training workouts as

you're logged workouts and on the

calisthenic days find some different

exercises work some core work some

push-ups work some pull-ups work some

squats try your single legs that's what

I do here so now we're gonna skip we

talked about progressive resistance

let's skip down to food sleep in water

listen we totally open this video with

the concept that muscles are built

outside of the gym you get stronger

because weight training is the stimulus

but then you actually need to fuel your

body with sleep in nutrition so the

first thing is that want to make sure

you're eating enough so many people when

they start the strength training

workouts as beginners they're just not

eating enough food and your body's not

going to progress if you're not eating

enough food so my recommendation is you

scroll below in the description you open

up our fit father muscle building

calorie calculator that's gonna enable

you to punch in your height weight age

and general activity level and it's

gonna kick out the number of calories

that you burn each day and I want you to

eat around 250 to 500 over that so let's

say that you are a 40 year old man and

you have a moderately active job you

might burn 2700 calories a day for

muscle building purposes you might want

to go to 3,000 and you go to 3,000 and

you roughly estimate these calories

don't say you have to track every single

calorie but you've got to have a

ballpark and you weigh yourself

regularly and if you're not gaining

weight increase the food if you're

gaining weight too fast and I would say

more than a pound of week then scale

back the food a little bit and there is

a danger when you're starting off to

just eat so much crappy food and then

you're just putting on fat instead of

muscles so you want to keep it in a

reasonable target but that's why I think

weighing yourself is a really essential

when you're starting strength training

want your weight to be going up

gradually I think a pound a week of

quality weight is fantastic and

achievable if you're gaining like 2 3

pounds a week you're definitely putting

on fat so you

scale-back and the scales not moving at

all you got to increase your food intake

one good thing to think about

essentially is make sure that you're

getting at least three meals per day and

that's not to say that you can't build

muscle in a minute fasting but I think

when you're a beginner and you're

strength training prioritizing enough

calories is a really great deal so I

would say getting at least a breakfast

lunch and dinner with ideally a snack in

between and if each of those meals is

around 600 to 700 calories then you're

probably going to be around that 2100 to

3 thousand calorie range which is a good

starting point for most people but again

we got to figure out your numbers so you

have that calorie calculator it's a

hundred percent free it's in the

description it's a Google sheets open

that up and you can start doing that and

of course if you want to actually have a

full done-for-you plan that gives you

every workout every set every rep the

full nutrition plan the full meal plan

the full supplementation plan my team

and I have that the program is called

old school muscle we'll also link that

below in the description it's just 97

bucks for lifetime access and it gives

you all this all the printouts

everything all the recipes so you don't

have to do any thinking that's a

resource for you as well in the

description so we talked about food need

to eat enough sleep absolutely essential

and I'm just gonna go flat out and be

blunt here if you're not getting at

least six hours but I would really say

at least seven and a half hours of

quality sleep

you are shortchanging your muscle

building results sleep is essential it's

when your growth hormone Rises is when

your body recovers and heals from all

the hard training you're doing if you're

under sleeping your cortisol levels are

gonna be high and your muscle building

results are gonna be lower than they

could be so get the quality sleep in and

that might meaning turn off the phone

get rid of the TV at night make sure you

have a set bedtime and a set wake-up

time and actually if you have sleeping

problems the more you start to strength

train it's gonna help your body get a

better circadian rhythm you'll be more

tired at night so that's a really good

thing in water what I would say is

basically drink more water than you're

drinking for most people who want to

strength training they should be

drinking around at minimum a half a

gallon of water maybe up to a gallon and

a half of water per day and again that

depends on how active your job is how

much water you normally have but

increasing your water intake is gonna be

phenomenal especially during your

workouts it's gonna help keep your

energy levels up and I would throw a

little bit of a pinch of some pink

Himalayan sea salt in your water so I'd

say around one-quarter to one-eighth

teaspoon per gallon of water because the

pink Himalayan sea set has all these

trace minerals that your body also needs

to hydrate it's not just water it's also

water plus minerals so that is great

need to get the hydration that's why you

see a lot of people in the gym carrying

around the gallons of water because they

know it makes them feel better perform

better and they're not getting as

dehydrated so number four let's talk

about supplements to wrap this up I know

this is getting a long video but I

really want to be comprehensive with you

and make sure you have all the resources

of course we have other things in the

description other videos that old-school

muscle building program and I have a

free video for you as well in the

description I'll tell you about that in

a second but supplements a lot of guys

who are starting out make the mistake of

thinking they need these fancy muscle

building supplements like a testosterone

booster or some kind of fancy

pre-workout all that pretty much is crap

it's really not even that effective what

you do need though is a quality

multivitamin because the process of

building muscle requires that you have

all these other enzymatic reactions

working well and those enzymatic

reactions require the vitamins and

minerals that we need every single day

so we're gonna be eating a lot of food

and ideally it's quality food but

sometimes we're not able to hit all of

our micro nutrient targets meaning our

vitamins and minerals that's why I

quality multi is great covers your bases

it's an insurance policy to make sure

that you're getting your vitamins

minerals in I would take that daily and

that's not getting you out of eating

good food still want to eat high-quality

food but the multi is like covers your

basis

next thing is vitamin d3 I would say for

most guys around 1,000 to maybe up to

5,000 IU's per day and this depends on

where you live how much sunshine you're

getting but vitamin d3 is an essential

hormone although it's a vitamin also

acts as a hormone for increasing your

immune system it can boost your

testosterone levels naturally helps you

recover from your strength training

workouts

it is absolutely foundational and what

I've even recommend is you don't need a

supplement vitamin d3 if you're actually

getting out in the Sun for around 20

minutes per day ideally in the morning

getting direct sunlight your body can

make all the vitamin d3 it needs from

the Sun but so many of us don't get out

in the Sun because we have busy jobs or

if you have darker pigmented skin you

need even more time in the Sun so

vitamin d3 supplementation is still a

good idea but I would also recommend you

get out in the Sun so that's the d3 next

thing is some kind of source of omega-3s

people often call these fish oils but

they really are special kinds of fats

that our body uses as anti-inflammatory

in nature and as we're strength training

we're going to start to create a little

more inflammation in our joints because

we're using them a little bit more

fish oils are gonna help control the

inflammation they can help you recover

better from the exercise they're good

for your heart health your brain health

they're absolutely fantastic and

omega-3s are not just found in fish they

certainly are things like wild salmon

and sardines are great sources but if

you're going on a vegan vegetarian style

here you can also get this from flax now

the the omega-3s in plant-based sources

are not as bioavailable they're about

10% as bioavailable but if you're

getting a tablespoon or so of flax seeds

or if you're having some hemp seeds or

you're eating walnuts in your diet you

can get plenty of mega threes from

plant-based sources or you can also get

a plant-based omega-3 supplement as well

definitely need these in your routine

and the final thing is a probiotic

probiotic so this good digestive got

bacteria that line our entire digestive

tract and here's the thing when most

people think about nutrition they're

just thinking about foods and calories

they're not thinking about digestion how

that foods actually broken down and then

assimilated into the body probiotics

help you digest your foods they keep

your entire gastrointestinal tract in

line they actually help keep you leaner

if you have the right kinds of

probiotics your body burns fat better

and I bet there's gonna be new some new

research in the next few years showing

that certain strains of probiotics are

associated with better muscle building

as well so I recommend you take a

probiotic supplements but also you can

be getting this from fermented foods

things like kefir key which is a

fermented yogurt things like sauerkraut

kimchi things like natto some of these

foods that are fermented kombucha could

be another example all these fermented

foods get more of those in your diet

they will help your muscle building your

health results over the long term in the

final something that is optional but

definitely could be encouraged I guess

would be creatine monohydrate creatine

monohydrate is an incredibly safe

supplement it actually boosts muscle

building and actually boost your

strength and it's a good supplement it's

safe for beginners and intermediates and

advanced trainings alike you want to

take probably three to five grams after

you exercise with maybe 20 to 25 grams

of protein so again you don't need to

have necessarily have a protein powder

you can get all your protein from foods

but it's convenient kind of things so if

there was a post-workout shake which is

not necessary for muscle building but it

is convenient I would probably say 25

grams of some kind of protein you love

whether it's weigh or plant-based and

then around 3 to 5 grams of creatine and

that would be your post-workout shake

and then you have a meal shortly after

so that is the supplement side of this

thing it is the least important thing

we've just

Gus today because if your strength

training well and you're eating the

right kinds of foods and you're sleeping

you're hydrating supplements are

supplemental yes they will help I would

definitely say get the multi the d3 the

omega-3 probiotics but supplements

aren't gonna make you build muscle it's

all these good principles we've already

discussed in today's video so final

thing is I know this is a lot of info I

want to help you make this actionable

and I actually would love to just hand

you the straight up plan we have that

old-school muscle building program that

gives you the full supplement stack all

the meal plans all the recipes the exact

workout routine all the form guides of

all the different exercises and it is

full body strength training like we

discussed today we have that for you

it's linked in the description is 97

bucks it's an amazing program if you're

not ready to jump into a full program

you want to experiment some more then

weigh or recommend you scroll below and

get our free video on the five best

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gonna follow up with you via email send

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keep this momentum going I hope this

video starts as an inspiration for you

to show you that there's an amazing

possibility of you improving your life

your health your energy your strength if

you start training training properly

these are the principles I would have

told myself back when I was 10 and now

you can use them today so thanks for you

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