Building muscle as a beginner

How many sets, how many reps, how hard to push and when to add weight — the decisions that turn effort into muscle.

1. 1 of 6 · 7 min readTraining frequencyThe training frequency that builds strength without burning you out.
2. 2 of 6 · 8 min readWorkout splitsHow full body, upper/lower and push-pull-legs compare for beginners.
3. 3 of 6 · 7 min readProgressive overloadThe principle behind every strength and muscle gain you'll make.
4. 4 of 6 · 8 min readBest exercisesThe compound and accessory exercises that do most of the work.
5. 5 of 6 · 7 min readHow to get bigger armsThe exercises, weekly sets and realistic timeline for building arm size.
6. 6 of 6 · 5 min readHow long should a workout beWhy most sessions need 45 to 75 minutes, and how to train well in 30.