Thread by @Rob_NBF

How to gain muscle (for beginners) THREAD:

Lift weights using compound movements.

Focus on:

A horizontal press
A horizontal pull
A squat
Some kind of deadlift
A vertical push
A vertical pull
A one leg movement (Lunge, split squat)

Track the weights, reps and sets lifted.

Try to increase one of those things each week - e.g. Same reps and sets but 0.5 lbs more

Or

Same weight, but 1 more rep on 1 of the sets

Keep track on paper, app or spreadsheet. Refer back and plan the next session.

Eat at least 0.8g of protein per lb daily.

Weigh yourself daily when you wake up, after toilet and before food or water.

Take the average weekly weight. Eat more/less until your weight is increasing at about 0.5 lbs per week.

Recover well from your workouts.

Try to get at least 7 hours sleep.

If you're a beginner, you don't need to train like crazy. 3 days per week is enough - do full body workouts if you do this.

Don't train same muscles on consecutive days.

Once every 6 - 12 weeks, take a deload week.

Cut the number of reps you do in your workouts in half

OR

Do the same sets and reps as usual, but with half the weight.

Or just take a whole week off from the gym.

This will allow you to recover fully from the accumulated fatigue.

Train high reps (10+), moderate reps (6-10) and low reps (2-5).

Either mix this up in your routine, have different days for different things, or periodise your training - focusing on different ranges for different 2-3 month blocks.

If you plateau, change something.

Change your exercises (e.g. Swap deadlifts for trap bar deadlifts)

Change the rep range you're training in.

Change the amount of volume.

Switch from full body to upper/Lower.

Always move forward.

Keep learning constantly.

Pin your shoulders back (on basically every lift!)

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