Newbie

[sltpserds]

I am 29 years old, and I've been wondering if anyone can give me tips on how I can build muscle fast.

[SuffolkPunch]

Nothing is going to be fast. If you have the patience and persistence, start learning your craft. Begin with the sticky threads at the top of this forum, also the ones in Workout Programs and Nutrition.

Begin with a well known routine rather than trying to make own - at least initially.

[MarkZB]

Focus on the main core muscle groups. Start small and work your way up (in different exercises).

Many just hop on lifting manuals in front of the mirror to only workout the biceps.

Deadlift, squat, bench(pushup), find something you feel comfortable with.

[mattpobrien4]

Hi sltpserds, I am newbie here

[fufuness]

I am 29 years old, and I've been wondering if anyone can give me tips on how I can build muscle fast.

Hey man, while you cant go from 0 to pro in no time, you can get results pretty quickly. What would you like to manage? Even in one year you'll see results, and let off some tension. Dont let anyone bother you!

[coachcalande]

I am 29 years old, and I've been wondering if anyone can give me tips on how I can build muscle fast.

Start light, but not “this is way too easy” light with a weight that you can do 6-10 times.

Do three perfect sets completing as many reps as you can each set. If you get 11 or more, try more next time. Write it down.

Rest 2-3 minutes between each set.

“Graduate}every time you can do 10 perfect repetitions …try a little more Weight….no cheating on your form. This is the key to making steady progress….getting stronger in that rep range= getting bigger.

If you can’t complete at least 6, reduce the weights again.

Eat more gradually as you grow. Try to match protein grams to your body weight, but spread that out for 5-6 meals. At the very least, match that in carbs too.

Sleep, rest….give a muscle 2-3 days rest between workouts. Gradually add sets and exercises as you overcome soreness.

Start simple:

Monday and Thursday

Squats
Bench
Row
Overhead press
Curls
Triceps extensions

After a few weeks of progress and in the absence of continued soreness add …

Monday and Thursday

Squats
Leg extensions
Leg curls

Bench press
Incline press

Row
Pulldowns

Overhead press
Upright row

Curls
Extensions


Eventually you’ll be ready for an upper /lower split

Monday and Thursday upper
Tuesday and Friday lower plus bis/tris