Building muscle mass seems complicated, but with the right approach, anyone can grow. This guide will help you as a beginner on your way to serious gains.
Step by step:
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Train 3–4 times a week with compound exercises (squat, deadlift, bench)
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Focus on progressive overload (more weight or reps per week)
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Eat in a small calorie surplus (+250-500 kcal)
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Provide at least 1.6-2.2g of protein per kg of body weight
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Sleep at least 7-8 hours per night
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Stay consistent 6–12 months – muscle grows slowly
Mistake to avoid:
Changing your schedule too quickly and eating too little!
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