About once a week I get approached by someone looking for beginner muscle building information. They’ve read the magazines and watched the videos online then they get into the gym to start building muscle. The problem is, they end up doing pro bodybuilding routines and overtraining quickly. After seeing this time and time again, I’ve  decided to come up with this beginner muscle building faq.

Q: What are the best sets and reps for muscle building?

The best sets and reps for beginner muscle building programs is three to four sets of ten to fifteen reps. While this is the typical recommendation, it works the best for beginners since it teaches the central nervous system to recruit more muscle fibers as well as provide the proper stimulus for the body to grow.

Q: What are the best exercises for muscle building?

When you start out on a beginner muscle building program you need to understand that the best exercises are movements like deadlifts, squats, lunges, dumbbell bench presses, rows and chin-ups. They recruit the most muscle and therefore will help you grow. Don’t ignore isolation movements though, as they are needed fully develop individual bodyparts.

Q: I’ve read that after a workout I should have a meal of protein and carbs. Is that true?

Yes, after a intense workout you should consume a meal of liquid protein and carbs. Waxy maize or dextrose are too fast carbohydrates that enter your bloodstream quickly and pull the protein powder taken with them into your muscle cells so you can recover and grow.

Q: What type of cardio should I do that won’t hinder my muscle building?

On a beginner muscle building program the best type of cardio to do is interval sprints two to three times per week. Intervals will help you to consume more food while making it easier for your body to store the carbohydrates you eat as new muscle instead of bodyfat.

Q: What advanced muscle building techniques should I use?
Don’t worry about using advatange muscle building techniques too quickly. They are good but for the first two months you train, your body will grow at a exceptional rate. After that time period you can lower your reps to around six to eight and possibly raise your set to four to five.

Q: How many days a week should I workout?

A beginner muscle building program should have you in the gym for no more then four days per week. if you are training individual bodyparts then four days a week is fine. A four day a week split would look like this.

Day One

Chest and triceps

Day Two

Back and biceps

Day Three

Off

Day 4

Shoulders, traps, abs

Day 5

Legs and calves

Day 6

Off

Day 7

Repeat day 1

Q: How much protein should I eat?

Rather then addressing it again, here’s a in-depth article that will answer the question, how much protein do you need.