Simple Muscle Building Plan for Beginners — Workouts, Food, Supplements, and More!

Simple Muscle Building Plan for Beginners — Workouts, Food, Supplements, and More!



Ready to transform your body and start building muscle like a pro? This video has everything you need to know!

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We'll show you how often you should train, the keys to progressive resistance, how much food, sleep, and water you should be getting, what supplements to take, and so much more!
It's time to level up your fitness game!

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.

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Quick Timestamps:
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(1:50) #1 How Often Should You Train?
(10:03) #2 Progressive Resistance
(14:10) #3 Food, Sleep, and Water
(18:06) #4 Supplements, Do you NEED them?

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Articles, Vids, & Links Referenced in This Video
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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.

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**Disclaimer: This video is for informational and educational purposes only. This is the internet. This is not your doctor’s office. This video is NOT medical advice. If you have any concerns about your health, you should see your Doctor immediately. Consult your doctor before making any health changes. Although we show results from our program members, please keep in mind that results vary by individual. We cannot and do not guarantee you will get the same results by choosing to follow any of our programs, supplements, or strategies.

hey there my friend this is Dr a from fit father and fit mother and today's video is all about a simple muscle building plan for beginners this is for you if you want to start strength training you know you want to lift weights and build some muscle but you're just not sure how to set up your whole routine how often should you work out what types of motions should you do how do you factor in recovery in midst your training this video is going to be really good because if you're starting out you need to set up your training plan properly because quite frankly when you've been training for 5 or 10 years the difference splits that'll work for you then what your recovery capacity is the amount of neurologic conditioning from all the Reps you've done that's different than when you're beginning so we're going to cover the beginners today you're really going to love this I'm going to give you my concept on full body training the amount of times you should do that per week we're going to cover all that on the whiteboard in just a second so enjoy this video and I'm also going to share uh some personal progress pictures of my bodybuilding Journey as we go throughout here too because I think it's going to be fun for us to connect and I can share a little about my my own muscle building Journey throughout the years enjoy today's video my friend all right so let's get straight into 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 strength Jing when I was 10 and I started lifting weights when I was 10 after my dad passed away um and I want to start lifting to be able to be strong and take care of my mom my little brother and 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 in the Time Capsule and give myself um so I'm 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 bodybuilder 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 to 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 muscle so I recommend a training split when you're a beginner something like a Monday Wednesday Friday where you have at least one day off in between sessions and I recommend you train your full body every single time these old school full body training routines three times per week is amazing for beginners for a couple reasons one um 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 and pull-ups and bench presses and shoulder presses as it is to actually build the muscle exercise motions these big compound motions um require some neural learning your nervous system has to learn how to activate the 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 Week full body training where you're training these motions frequ frequently so the learning is happening as opposed to doing like a chest day and then your chest is so sore that you're not going to train chess for another seven days we need to prioritize learning alongside of the getting stronger on these main compound lifs 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 going to get into the exercises and uh 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 body weight 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 10 plus years who could do a lot of overhead military presses but can't do a handstand push-up 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 calisthenic too so personally with 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 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 a bench press is great for a big chest I want you to think about motions planes of motions that your body body naturally does so we're going to actually break your workout out into 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 and we're doing a classic barbell back squat squatting is absolutely essential so we're going to 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 on your back um and it gives you lots of different reps so every workout on that Monday and that Friday you'll get 25 reps of squats and this could be a barbell back squat this could 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 of your training session you might be a little nervous about your form that's fine too point being is we're kicking your workout off your strength training workouts with leg motions 5 by five five sets of five reps you do a set of five reps you wait for about rest for about two minutes then you do 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 um 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 going to get 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 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 when we're horizontal pull is some kind of row motion vertical pull some kind of pullup so we're going to start with a horizontal pull so any kind of row this could be a bent over barbell row this could be a two arm dumbbell row this could be some kind of rowing machine at your gym but after the squats we're going to do your rows and I recommend that you do three sets of somewhere around 6 to 12 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 air 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 um for three sets of 12 reps that would be your second motion your third motion is a horizontal push so this is something like a bench press um 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 off and your shoulders are nice and healthy that you do learn the barbell um or the incline barbell bench press amazing motion for your chest um and I'd also say that's also in the three sets of six to 12 reps start light you're going to build strength over time that will be your third exercise of this workout then we're going to move on to a vertical pull so vertical pull is some kind of pullup or a flat pull down I would recommend you do pull-ups any kind of grip wide neutral even chinups one of the best back building exercises something you're going to be using for the rest of your strength training uh career if you're not strong enough to do pull-ups yet that's fine you can start with some kind of lat pull down um machine until you get strong strong enough the point being we want a vertical pull three sets of six to 12 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 going to go to a horiz I'm sorry a vertical push so we want vertical pull then vertical push so some kind of overhead shoulder press you could 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 of motion again three sets of six to 12 reps so I hope you kind of see the concept here we're starting off with 5 by five on the squats then the rest of these motions the rows the pushes the pulls the presses are all 3 by 6 to 12 and we're going to round out the workout with some arms and some abs just is a little bit of finisher so I would say I would personally do a super set of some kind of arm exercise some kind of bicep curl with maybe a triceps press down um or a close grip push-up but do one set of biceps six to 12 reps one set of triceps you'll do that super set three times um 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 a 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 ab ABS at the end of the workouts because remember and this is a key point is your strength training your arms are trained in all of these other big motions in fact there's some EMG research where they 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 going to get big Arms by getting strong on your rows and your presses Etc but you can do some arm workor at the end you can super set 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 even make a circuit between a set of biceps a set of triceps then 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 two strength training workouts per week you do the same motions so you you do this exact workout let's say you go squat barbell row barbell bench press uh pullup 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 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 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 um 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 and the the numbers aren't important but the concept is when you begin strength training um 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 workouts your efficiency goes up so you may be recruiting after four 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's also building a lot of muscle so you're going to get more efficient which is why you're going to get Str stronger quickly which is why you got to log your weight so that's the concept of aggressive resistance when you hit your rep targets you you increase the weight on your next training session and 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 they build on reps of bad form I want to 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 going to 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 body weight squats you should play around with doing single leg squats um 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 calisthenic so you start your workout again with some squatting motions play around with it this this doesn't need to be a super complicated um write down your reps workout like your other two strin training sessions but start with your legs do some squats work both legs for about five minutes or so and then you're going to move on to either um 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 um put it around your legs and it can assist you and we have a video that I'll link below in the 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 lap pull down 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 about 5 10 minutes set a rep Target for yourself maybe you're saying I want to do 100 push-ups this workout 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 going to help keep your shoulder stable and that shoulder stability and health is going to 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 is going to ultimately equal the healthier shoulders and if you talk to lifters who've been Lifting for 10 15 20 years A lot of them have shoulder problems because they didn't build on a good foundation of scapular stability handstand holds are going to 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 going to get some sunshine but treat those two classic strength training workouts as your 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 to do here so now we're going to skip we talked about progressive resistance let's skip down to food sleep and water listen we I 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 and nutrition so the first thing is I want to make sure you're eating enough so many people when they start the strength training workouts um 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 fitf father muscle building calorie calculator that's going to enable you to punch in your height weight age and general activity level and it's going to kick out the number of calories um 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 a 40-year-old man um and you uh have a moderately active job you might burn 2,700 calories a day for muscle building purposes you might want to go to 3,000 and you go to 3,000 um and you roughly estimate these calories say you have to track every single calorie but you 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 muscle 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 strain training we 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 two three pounds a week you're definitely putting on fat so you might want to scale it back and if the scale is not moving at all you got to increase your food intake one good thing to think about essentially um is make sure that you're getting at least three meals per day um and that's not to say that you can't build muscle intermittent fasting but I think when you're a beginner and your strength training um prioritizing enough calories is a really great deal so I would say at least um 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 3,000 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 100% 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 print outs everything all the recipes so you don't have to do any thinking um that's a resource for you as well in the description so um we talked about food you need to eat enough sleep absolutely essential and I'm just going to 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 short changing 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 going to be high and your muscle building results are going to 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 wakeup time and actually if you have sleeping problems the more you start the strength train it's going to help your body get a better circadian rhythm you'll be more tired at night so that's a really good thing and water um what I would say is basically drink more water than you're drinking for most people who want a strength train they should be drinking around um 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 going to be phenomenal especially during your workouts it's going to 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 1/4 to 1/8 teaspoon per gallon of water because the pink Himalayan sea salt has all these trace minerals that your body also needs to stay hydrated it's not just water it's also water plus minerals so that is great need to get get the hydration and 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 and 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 um 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 going to be eating a lot of food and ideally it's quality food but sometimes we're not able to hit all of our micr nutrient targets meaning our vitamins and minerals that's why a quality multi is great it 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 you eat high quality food but the multis like covers your basis next thing is vitamin D3 I would say for most guys around 1,000 to maybe up to 5,000 IUS 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'd even recommend is you don't need a supplement with 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 um or if you have darker pigmented skin you need even more time in the sun um so vitamin D3 supplementation still a good idea but I would also recommend you get out in the sun um 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 going to help control the inflammation they can help you recover better from your 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% is 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 omega-3 and plant-based sources or you can also get a plant-based uh omega-3 supplement as well definitely need these in your routine and the final thing is a probiotic probiotics are this good digestive gut bacteria that lie in 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 food's 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 going to 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 could be getting this from fermented foods things like kefir which is a fermented yogurt things like um sauerkraut kimchi um things like natto some of these Foods that are fermented um 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 and the final supplement 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 it actually boosts your strength um and it's a good supplement it's safe for beginners in intermediates and Advanced Training alike you want to take probably three to 5 grams um after you exercise with maybe 20 to 25 grams of protein so again you you don't need to have necessarily have a protein powder you can get all your protein from foods but it's a convenient kind of thing so if there was a post-workout Shake which is not necessary for musle building but is convenient I would probably say 25 grams of some kind of protein you love whether it's whey 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 discussed today because if you're 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 going to make you build muscle it's all these good principles we've already discuss in today's video um 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 straightup plan we have that old school muscle building program that gives you the full supplement stack all the meal plans all the recipes um the exact workout routine all the form Guides of all the different exercises and it is full body strength training like we discussed today um we have that for you it's link in the description is 97 bucks it's an amazing program if you're not ready to jump into full program you want to experiment some more then I recommend you scroll below and get our free video on the five best muscle building exercises and we're going to follow up with you via email we'll send that video to your email and I'm also going to 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 strength 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 being 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 and my FIT follow project team um that you give us a 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 form tutorials how to get and stay motivated on your health Journey 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 we'll link some of them in the description below like muscle building meal prep and when you subscribe you're going to get notified when we publish new videos they'll come up into your YouTube feed and we're going to 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 follow 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 in Old School muscle program and I'll talk to you very soon

#Simple #Muscle #Building #Plan #Beginners #Workouts #Food #Supplements

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