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How To Build Muscle Fast As A Beginner

Are you are beginner looking to build muscle fast? Then let us look at how we can make the maximum of our newbie gains to build the most muscle possible.

As a beginner, we have the potential to build the most muscle in our first year of lifting weights.

This is because our body is not used to the stress that working out will put on it. So, it tries to adapt to this stress and in doing so, it gets stronger.

And getting stronger, means it starts building some good, solid muscle.

I have worked out at the gym for more than a year. But like many beginners, I did not use all of the best strategies that I could have.

These strategies would have given me the maximum muscle gains as fast as possible.

However, the good thing is that I can still use those strategies and get my newbie gains.

And if you are under a year of training or are just starting out then you will build muscle fast with these proven strategies.

What are newbie gains?

As we have just seen, if you are just beginning to workout at the gym, your body needs to adapt to the stress that you are placing on your muscles.

Studies show that during these beginning stages of lifting weights, the body is very responsive to building strength and muscle.

So, the muscle gains that you will see during your first year of lifting weights at the gym are known as newbie gains.

These newbie gains enable beginners like us to make a lot of good progress during the first few months of our training.

And the more progress we make with lifting weights, the more strength we gain. And the more strength we gain the more muscle we build.

How to build muscle fast as a beginner?

Now that we know what newbie gains are, let us look at some of the strategies that we can use to maximize these newbie gains so that we can build muscle fast.

The best way to make the most of your newbie gains is to work out consistently with a good beginner’s training program while consuming sufficient amount of calories and macronutrients like proteins, fats, and carbohydrates.

That is it. You don’t need to listen to some fitness gurus who tell you to do complicated workout programs. And you don’t need to buy expensive supplements (No, they won’t build muscle for you. You need to put in the work).

I’ve started using these strategies myself now that I know about them and I am definitely seeing some good strength and muscle gains.

Let’s look at how you can use these strategies in more detail.

Consistency in your workouts

Like many things in life, the way to get the best out of your newbie gains or general muscle gains is to be consistent in your workouts.

This means that you need to pick a beginner workout program that you are comfortable with based on the number of days that you can workout.

This is because if you choose a workout program that you cannot stick to because maybe you have a tight schedule and are busy at work or school, then you will not be consistent with it.

You will start skipping workouts and that will slow down your newbie gains.

It also matters that you should enjoy the workout program that you select. You should not dread going to the gym to perform them.

If you don’t enjoy your workouts then there is a high chance that you will start skipping some of them and that will put a dent in your newbie gains.

So, the first and most important thing when it comes to getting the maximum of your newbie gains and building muscle fast is to be consistent in your workouts.

Choose a workout program based on the number of days you can workout and the type of workouts that you enjoy.

Then you have a much higher chance of sticking with them for the longest period of time.

And like I said, the most important factor for newbie gains is that you workout consistently. It does not matter even if your workout program is not the most optimal, you will still make a lot of newbie gains to build muscle fast.

Optimal training program

As we have seen in the previous point, the most important factor when it comes to building muscle fast as a beginner is that you are consistent with your workouts.

So, a guy who works out consistently with a bad workout program will definitely do much better than a guy who works out inconsistently with the most optimal workout program.

Having said that, it’s always the best that you start out with one of the optimal workout programs for a beginner.

This is because it will definitely help you speed up the factor by which you make progress and build muscle.

Now, you don’t have to invent the wheel when it comes to a workout program. You don’t need to google about the exercises and try to make some workout program on your own.

The good thing is that some of the best beginner workout programs have already been created by many experts. And these workout programs have given the best results to a lot of beginners like you and me.

Here are some key tips that you should consider when you are going to choose a beginner workout program.

The workout program should focus on linear progression.

Linear progression means that you are making some progress with almost every session at the gym as a beginner.

Usually, this means that you need to be adding weight to the bar with every workout session that you perform.

This will mean that your body is adapting to the increased weight and becoming more efficient in building muscle.

So when choosing a good workout program, make sure that there is linear progression involved in it.

It should have a good amount of volume.

The beginner workout program should have a good enough volume when you are performing the exercises.

By volume, I mean it should have a good number of sets and repetitions that you perform for each exercise.

In most cases, a good workout program has around 3 to 5 sets and 5 to 12 repetitions per exercise.

This is sufficient enough volume for your muscles to grow as fast as possible.

It should focus on intense workouts.

This is also very important factor in a good workout program.

When your goal is to build muscle optimally, light weights with higher reps will not do you good.

It is proven by research that to build the most muscle possible, you need to lift heavy weight with high intensity.

This could be lifting weights around 80% to 85% of your 1-rep max (the maximum weight that you can lift for 1 repetition on an exercise).

This will keep your exercises in the rep range of 5 to 12 and make you lift with high intensity so you can build muscle fast.

The workout program should be frequent enough

You just can’t expect to workout once a week and build the maximum muscle possible.

So, your workout program should ensure that you are working out your muscles as optimally as possible and giving them sufficient rest in between before you hit them again.

Personally, I’ve found the full-body workouts that consist of working out 3 alternate days a week the best for me.

So I can workout on Monday, Wednesday, and Friday with a workout program such as the Linear Hypertrophy Program.

This gives me an intense full-body workout in a short period of time while also allowing sufficient rest to my muscles.

Here are a few of the beginner workout programs that you could choose from. Just make sure you enjoy them and can perform them consistently for at least 90 days before you consider a switch to another one.

Eat sufficient calories and macronutrients

Eating enough food and the right amount of foods is also important when you want to build muscle fast as a beginner.

Now, it’s not as important as being consistent and following a good workout program because your diet can be all sorts of messed up and you will still make those newbie gains because your body will adapt to this sudden stress on its muscles.

Having said that, you definitely want to focus on your diet to make the maximum gains possible and trying to limit the amount of fat that you gain or maybe even try to lose a bit of body fat.

To do that, you need to understand more about energy balance and macronutrients.

Energy balance

Your body needs to consume a certain number of calories for its regular functioning. This includes providing energy for its daily functions like breathing, digesting, walking, running, etc.

This number of calories that the body requires is known as your TDEE (total daily energy expenditure).

Now, if you eat the same number of calories as your TDEE, your weight will remain the same. This is known as a neutral energy balance.

If you eat fewer calories than your TDEE, you will start to lose weight because your body will break down fat and muscle to get the energy that it needs and is not getting. This is known as a negative energy balance or a calorie deficit.

If you eat more calories than your TDEE, you will start to gain muscle as your body stores the excess energy in the form of fat and muscle. This is known as a positive energy balance or calorie surplus.

As a beginner, you might be able to build muscle even if you are in a calorie deficit. This is what we call as body recomposition where you lose fat and build muscle at the same time. This is only possible for newbies who have just started working out. So if you have a lot of body fat (more than 15%) than you can make use of a calorie deficit and you would be fine.

If you are skinny, then the most optimal way for you to build muscle fast would be to get into a slight calorie surplus so that you are providing your body with the calories that it requires to build muscle.

You don’t need to consume too much. Just about 10% calorie surplus should be sufficient to help you build muscle optimally while putting on as less fat as possible.

So in order to determine the number of calories you need to consume, you can follow the below steps:

  1. Determine your TDEE making use of any online calculator. This is just a guess and you can improve on it later.
  2. Make use of a tool like MyFitnessPal to track the calories you are consuming. Try to eat about 10% more than your TDEE.
  3. Track your weight each week and make sure you are gaining about 0.5 to 1 pound per week on average. If you are gaining more, then cut back your calories by 100-200. If you are dropping weight, then you need to increase your calories by 100-200.
  4. Repeat the above steps till you are happy with your gains.

You can get more details on these steps in my post about weight management.


Now, it’s also important to consume your calories from a quality source of food that will provide you with all the essential macronutrients.

Macronutrients are basically the components proteins, fats, and carbohydrates that your body requires to grow optimally.


Now, when it comes to building muscle, protein is probably the most important macronutrient because it provides the essential amino acids that are the building blocks of muscle.

So, you need to consume about 0.8 to 1 grams of protein per pound of body weight per day.


Fats are another essential macronutrient when it comes to building muscle as it will regulate your hormones and improve the overall health of your body.

You can consume about 0.3 to 0.4 grams of fats per pound of body weight per day.


Carbs are an important source of energy that your body will use to perform it’s best especially when it comes to your workouts.

You can start out with consuming about 2 to 3 grams of carbs per pound of body weight per day.

Don’t worry about things like eating 6 times per day or eating protein at a certain time of the day, etc. All these things don’t matter as much as consuming the right amount of calories and the right amount of macronutrients.

You also should not worry about limiting yourself to an extremely healthy diet of only fruits, vegetables, lean meat, nuts, grains, and seeds.

Of course, keep around 80% of your foods from these healthy sources but then you can consume the remaining 20% calories from any foods that you enjoy. This is known as IIFYM (If It Fits Your Macros) or flexible dieting and will keep you sane and healthy as you try to build muscle fast.


I hope this post helped you understand all about newbie gains and how you can build maximum muscle possible as a beginner with the right strategies.

If you have any questions on how to build muscle fast, feel free to comment below or send me a message.

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