Pumping Iron: A Beginner's Guide to Building Muscle

By Jaime Barroso

So, you’ve decided to embark on a journey to build muscle, huh? Whether it’s for that superhero physique, to feel comfy in a swimsuit, to improve your quality of life as you age, or just to get that pickle jar open without breaking a sweat, building muscle is a fantastic goal. 

But where do you start? Fear not, aspiring muscle maven, for I’ve got the basics covered in a way that’s easy to digest and actionable. So let’s go!

1. Lift Heavy Things

The cornerstone of muscle building is resistance training… or in layman’s terms, lifting heavy stuff. Ideally, this is using dumbbells and barbells. The key here is progressive overload, a fancy term for gradually increasing the weight or resistance you’re lifting over time. Sure, bodyweight or resistance band training can provide a bit of this as well, but you are much more limited in how much you can increase the resistance over time. The best way to progressively overload is to follow a program designed for growth over time - no more of those sporadic Instagram workouts that have you doing crazy squat to overhead press to burpee combos...you need to be doing the same workouts utilizing the same foundational movement patterns week after week for 6 weeks minimum so that you can track your progress and see growth. If you need a solid program to work from, send me a message - we have a fabulous and affordable group training program called The Squad with tons of well-designed programs to choose from.

Pro Tip: Once you have chosen a program to follow, start with a weight that challenges you but doesn’t make you feel like you’ve been run over by a truck the next day. Aim for 8-12 reps per set...that’s the sweet spot for hypertrophy (that means muscle growth for you muggles).

2. Fuel The Growth

What and how much you eat is almost as important as the stimulus you are providing your body in the gym! Your body needs fuel to grow muscle - that means your days of chronically under-eating or dieting need to end like, yesterday. Yes, even if you want to lose weight or body fat. Constantly bouncing between over and under eating or binging and restricting is keeping you forever stuck in the hamster wheel of madness. So what I'd love to see you do is eat a solid 3 meals and 2 snacks per day, with each meal prioritizing protein and produce. Protein is your new best friend. Think chicken, fish, steak, tofu – anything that packs a protein punch. Aim for about 0.7-1 gram of protein per pound of goal body weight if you're tracking, and 30-40 grams per meal to get started. And don’t forget the carbs and fats – your body needs energy and fuel to lift more, get stronger, and build muscle.

Pro Tip: Keep it simple. Chicken breast and broccoli might sound boring, but they’re effective - however, don't feel restricted by this as a "rule". Add spices, low-cal sauces, and try some new recipes. Your taste buds and muscles will thank you.

3. Rest and Recover

Guess what?! When you are lifting in the gym you actually aren't building muscle - you're tearing it down. Muscle and strength are built outside of the gym - while you eat, sleep, and recover. So those hours are almost as important as the ones you put in the gym. 

Imagine if your phone never got a chance to charge. It wouldn’t last long, right? Your muscles are the same. They need time to recover and grow stronger after being stressed by exercise. Get plenty of sleep and don’t work the same muscle groups two days in a row. Rest days are your friends, not a sign of weakness.

Pro Tip: Aim for 7-9 hours of sleep per night. Your muscles grow while you’re catching those Z’s. Think of sleep as a natural steroid – but without the pesky side effects.

4. Consistency is Key

Rome wasn’t built in a day, and neither are quads of steel. Consistency beats intensity. It’s better to have regular, steady workouts than to go all out once a month and then fall off. Set a realistic schedule that you can stick to. Even three days a week can make a huge difference over time.

Pro Tip: Find a workout buddy and follow a program. They’ll keep you motivated and make the process more enjoyable, and you can track your progress over time using a program designed for strength and muscle. Plus, it’s harder to skip the gym when you truly fall in love with the process and start to see the results of your efforts.

5. Form Over Ego!

Lifting heavy is great, but lifting heavy with terrible form is a recipe for disaster. Proper technique is crucial to avoid injuries and maximize gains. Don’t let your ego drive you to lift more than you can handle properly. Check your form, use mirrors, and don’t be afraid to ask for help. I work with clients 1-1 on mastering form and technique, so if that's something you need, feel free to reach out. The gym you go to also likely has some wonderful trainers, and YouTube is chock-full of tutorials. In our group coaching program The Squad, there are video tutorials for every exercise. Your options really are endless!

Pro Tip: If in doubt, start with lighter weights and master the form. You can always add more weight later. Remember, the tortoise beats the hare in the end.

6. Stay Hydrated

Muscles are like sponges – they need water to function properly. Dehydration can lead to fatigue, poor performance, and even injury. Keep a water bottle handy and sip throughout the day.

Pro Tip: Aim for at least 2-3 liters of water a day, more if you’re sweating buckets during your workouts. A hydrated body is a well-functioning body. 

7. Mindset Matters

Building muscle is as much a mental game as it is physical. Stay positive, set realistic goals, and don’t get discouraged by setbacks. Progress might feel slow, but every rep, every meal, every night of good sleep is a step in the right direction. Remember that this is your life, not a race to a finish line. You've been there, done that - it's time for something more sustainable. Give yourself time to fall in love with the process and the results in your strength, aesthetics, health and longevity will speak for themselves.

Pro Tip: Celebrate small victories. Increased your bench press by 5 pounds? Fantastic! Finally, hit your protein target for the day? High five! You figured out how to deadlift properly so now you don't have low-back pain? HECK YES. Each milestone is worth acknowledging.

Thanks for being here! You’ve got this.

To your strength,

-Coach Jaime