Fit Father Project - Fitness For Busy Fathers
How To Start Building Muscle (For Beginners)
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
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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
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**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.
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 5×5 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 muscle building exercises and we're gonna follow up with you via email send that video to email and I'm also you give you some advanced training straight to your email from me on your nutrition on your supplementation etc so we can 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 know my friend I hope you found this valuable if you like this and you learned something give me a thumbs up here on YouTube it means a lot to me in my Fit follow project team that you give his thumbs up and you drop a comment below and you let us know that this was helpful and if you want more stuff like this on muscle building fat loss forum tutorials how to get and stay motivated on your health journey and then subscribe to our fit father project YouTube channel we literally have over 500 videos on the channel right now talking about important topics like muscle building the links in the description below like muscle building meal prep and when you subscribe you're gonna get notified when we publish new videos they'll come up into your YouTube feed and we're gonna always give you valuable stuff straight to the point like this me teaching you you learning you improving this is what we're about here at the fit father project so thank you my friend hope you found this valuable give us a thumbs up like drop a comment below subscribe and I'll see you in future videos I'll see you in those free resources hopefully I'll see you an old school muscle program and I'll talk to you very soon
#Start #Building #Muscle #Beginners
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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?
Can you just give me a routine!? 😭
I will try this
Good video man!!
I want workout without suplements
Hi! What if there is fat to be lost? Would you still want the body weight to go down or up?
Can i do them for 5days in a week?
Great video and advice! I'm a beginner, is it right I don't have pain on my rest days? What am I doing wrong?
no demo for a beginner guide just a theory lecture😢
The random motivation at 2am
thank you ❤
i wish you make a follow up video on this and tell us when or at what point one can change to intermediate and add more days weight training? thanks.
Getting back in it after 7 years!!! I do feel like a complete beginner all over again so here I am watching this great advice! Let’s get it 🙏🙏 3 times a week ain’t bad
Thank you so much