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 → https://www.fitfatherproject.com/youtube-osm-program
Get our Fit Father 30-Day Fat Loss Program here → https://www.fitfatherproject.com/youtube-ff30x-program
Subscribe to our channel here → https://goo.gl/wxghQ5
Our free resources:
5 Best Muscle Building Exercises → https://www.fitfatherproject.com/youtube-5-muscle-builder-optin
1-Day Weight Loss Meal Plan → https://www.fitfatherproject.com/youtube-1-dmp-optin
24-Min Fat Burning Workout → https://www.fitfatherproject.com/youtube-24-min-optin
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: https://youtu.be/inV_Jpb7nEo
Muscle Building Calorie Calculator: http://bit.ly/FFPMuscleCalc
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 → https://www.fitfatherproject.com/youtube-osm-program
If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at → https://www.fitfatherproject.com/youtube-ff30x-program
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 → https://goo.gl/wxghQ5
**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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can you still build muscle if you work overnights?? as long as you sleep & eat enough?
strength training would gain weight or not ?
Listing for 20 years, but you still look like a regular person
i wish you had added pictures to all these exercises you mention, maybe next time Oo
Just found this video. Awesome. Regarding sleep, i get 5 hours l at best and they are broken at 45 min – 2 hours at a time.
This video is pure gold. Thank you for making it..
For how long do I follow this program? When am I ready for intermediate phase?
I was doing pretty good for nearly a year on a light weight, higher rep routine that I came up with myself but then I got a hernia. Felt like I lost all my gains in a matter of a few weeks. I'm not sure how to start over but after finding your site I'll probably learn.
Thank you! I have been diagnosed diabetic I’m 59 years old and my Doctor has me taking Ozempic to control my glucose level and lose weight. I don’t like it at all it’s been one month and I have lost 12lbs but I’m also losing muscle so I must do strength training, proper diet. I’m glad I found your video one YouTube and I’m willing to put in the work and discipline to get back to normal, I use be anthlete long time can you help me ?
I have been training since 1977 consistently and this guy knows what he’s talking about.
Hello!!, this a very understanding video and cover the basic for starters like me… now, I need and advise, I am a non obese diabetic and my a1c is a little high, I talked with my doctor and she recommended weightlifing.. so I'm beginning with your chart of activities, but I can't see a warm-up video… if you can recommend a good warming up video, could be really great.
Wow, thanks so much. Of all the videos I've looked at, this one was the most informative and helpful for me. And I really like your advice on supplements as omega 3's are often overlooked (and probiotics). I am a 47-year old mommy and haven't lifted weights since I was 19/20 years old but getting back into it again! I intuitively thought weight-training 2 days/week.. but you confirmed it! … cause I already do yoga/animal loco and hike a lot w/ some pushups, etc.. (luckily I live on a mountain and have to walk 10 min at a steep incline – and carrying 16 kilos+ of groceries sometimes)
Thank you for the good start
This was definitely helpful! Thanks for your time brother
I love the simplicity on this. You are the best!!
I'm 48, and I only eat plant based foods. Which supplements do you suggest I use to get the same benefits?
I can’t recommend Muscles: Every Man's Dream enough. It’s packed with actionable tips and inspiration that have helped me take my fitness journey to the next level.
Very helpful
My advice is after the very first time working out a muscle group workout the same muscle group again within 24 hours. Then after that 2-3 times a week. Need the initial muscle workout close together to send the signals to the body. Then 2-3 times per week after.
I want to build muscle because my autonomic nervous system is damaged and it routinely disables me/causes job limiting injuries constantly. This has been very helpful. I'll probably have to go much lower and slower than the average person, but I'm excited to have a starting point. Thank you for sharing your knowledge!
This is exactly the push I needed today. Keep up the amazing work!
This channel really helped me in the beginning of my training.
If there was one thing I could get out to beginners, it would be that you will spend two years on learning how to lift weights correctly.
The changes will be evident after 6 months, but it will take two years to change your physique entirely.
I'm 56 and I'm in the best shape of my life strength wise.
I only do weight training once a week BTW
I think this is about to change my life. You’re an amazing teacher
Thanks for the video it's priceless
I bet he tells everyone hes a doctor any chance he gets. He likes that title so much he loves it. Probably gets him laid
16:47 most important is sleep in my opinion or your body won't grow properly
Very helpful wish you would've add some visual examples of the exercises
Hey there, I recognize that I am not a man but this plan was so incredibly helpful to me. I have felt so intimated with going to the gym because I feel absent of a clear plan. I like structure. I took so many notes from you. You were clear and supremely helpful. Thank you so much!
This is to gain muscle or gain strength?