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Weight Gaining and Muscle Building For Beginners

The Beginner’s Guide to Building Muscle and Strength


If you’re looking to start building muscle, getting bigger, and becoming stronger, these are the things you need to do:
  1. Lift heavy things
  2. Eat a diet based on your goals
  3. Rest

Lift Heavy Things

If you are going to build muscle, you’re going to need to lift heavy things. This means you’ll most likely need access to a gym with a great free-weight section. Bodyweight Exercises can be fantastic for weight loss and keeping the muscle you already have, but if you’re serious about weight training you’ll need a gym with a squat rack, bench, barbells, and a spot to do pull ups, chin ups, and dips to be most efficient. Because you’re looking to create functional strength and size, you’ll be doing lots of full-body routines with compound exercises that work multiple muscle groups at once.
They’re more efficient, they create solid growth and stimulation, and they will keep you safe.  Why is that?
Well, when you spend all of your time doing stupid isolation exercises on weight machines (ugh), you’re only working those specific muscles and not working any of your stabilizer muscles (because the machine is doing all of the stabilization work).  On the other hand, when you do compound exercises like barbell squats, you work pretty much EVERY muscle in your body, setting yourself up to be strong and injury free.
Nutrition
Nutrition plan is very easy when you're gonna gain weight and build muscle. You should stay in a caloric surplus. Your diet should high in calories. You need a high amount of carbs and proteins with a good amount of healthy fats. Eat high quality proteins for better muscle recovery and to build muscle. You can add WHEY PROTEIN to your diet if you are looking for faster result and CREATINE for enhancing your performance.
Rest 
Do take 2-3 rest days in a weak for better recovery.

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