Top 10 Muscle Building Tips for BEGINNERS

  • Published on Jul 19, 2018
  • The Top 10 BEST Muscle Building Tips for Beginners & skinny guys. Learn how to build muscle with these workout and diet tips. Also discover easy ways to gain muscle mass that can help whether you're a "fat guy" or a "hardgainer." Enjoy the video!
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    #1 Tip: Incorporate Periodization 1:13
    #2 Tip: Increase Meal Frequency 3:29
    #3 Tip: Increase Carb Consumption 4:59
    #4 Tip: Increasing Intensity Overtime 6:39
    #5 Tip: Increase Training Frequency 7:28
    #6 Tip: Split Training Style 8:14
    #7 Tip: Borderline Failure W/Every Set 9:05
    #8 Tip: Incorporate Training Styles 9:47
    #9 Tip: Stick to Mostly Compound Exercises 10:30
    #10 Tip: Supplementation 11:19
    It's no secret that it takes time to build muscle but what if you could do it faster by working smarter rather than harder. Well that's exactly what i want to go over today the 5 biggest & best muscle building tips for beginners & naturals. You might be thinking well who the heck are you to be giving me tips on building muscle & that's a very fair question. Afterall i spend most of the time on this channel talking about fat loss but my experience in fitness is firmly rooted in natural bodybuilding. I took myself from being a chubby teenager with hardly any muscle to a 230 pound fitness model & I did it all naturally. So if you want to learn how to build muscle using steroids there are probably way better sources out there but if you want to learn how to do it naturally give this video a chance because I spent over 10 years focusing on finding the fastest ways to build muscle, & in the process of opening 3 gyms I also prepped a lot of men & women for natural bodybuilding & bikini competitons. So today I want to give you all my most guarded muscle building secrets for free. I'm also going to do my best to make all these tips unique so it's not going to be the same old stuff that you've heard over & over again like simply telling you to eat more protein. With that said let's start with the very first tip which is to incorporate periodization. If done correctly this is one of the most powerful things you can do to improve your muscle strength & size consistently. In a nutshell periodization is the systematic breakdown of your training plan over the course of time & it will include micro meso & macro Cycles. Which will esentially break down your training plan in to weeks months & years. But instead of explaining to you every possible way that you could incorporate different cycles of periodization I'd rather give you guys a simple actionable plan to consistently make progress using the exact periodization strategy that helped me the most. Youre gonna start by finding out what maximal weight load you can lift for each of your compound exercises for roughly 9 to 10 reps. This means that if you select a weight that you can do for 11 reps you should up that weight & the same goes vice versa if you select a weight that's too heavy & you can only do it for 7 reps drop the weight. You're going to stick this rep range for 2 to 3 weeks straight & you're going to try to increase the weight that you're using over the course of these two to three weeks again staying within that 9 to 10 rep range. After those two to three weeks are over you're going to switch to a rep range of 5 to 7 reps. Again find the maximum weight you could do for that rep range which should obviously be more weight than what you were doing for 9 to 10 reps. Now you're going to stick to this new rep range for another two to three weeks once again trying to up the weight whenever you can as long as you stay Within that 5 to 7 rep range. Finally after youre done with those weeks you're going to do a rep range of 3 reps for all those compound exercises again for two to 3 weeks before switching back to the original 9 to 10 rep range. When you come back to the 9 to 10 rep range you'll notice that you were significantly stronger & able to lift more weight. And you just continuously work through these Cycles. Every time you come back to an old rep range you want to try to increase your weight load even if it's by 2.5 lbs. This method helped me break through some of my biggest plateaus that I've experienced with building muscle. Literally do exactly that & I promise you won't be disappointed with your results. Let's move on to the second tip increase meal frequency. Now I know this goes against my typical advice that I give for fat loss. For fat loss meal frequency doesn't matter that much but building muscle requires a lot of calories especially if youre struggling with building muscle you're going to need a lot of food. The only way that you're going to be able to eat enough throughout the day is by eating more often.
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Comments • 1 067

  • 2raw4uall
    2raw4uall 12 hours ago

    Yeah, I’m going to do the 6 week plan.

  • Leigh McDowell
    Leigh McDowell 13 hours ago

    Question regarding the periodisation protocol: You say 9-10 reps for 2-3 weeks, then 5-7 reps for 2-3 weeks, then 3 reps for 2-3 weeks. The question is: How many sets?

  • Jamari Lewis
    Jamari Lewis 16 hours ago

    Lmaoo u lost me when u got to the meals 😭😭

  • Sa Pi
    Sa Pi 23 hours ago

    I have a question: He always talks about reps... change reps from 7-9, to 3-4, to 10-12... but never how many sets!?
    So how many sets of each exercise should one do with these different reps? Thanks!

  • toasterflakes
    toasterflakes Day ago

    I lost over 40+lb of weight easly.
    I been trying to increase my weight healthy and only gained about 2lb in half the time it took me to lose weight.
    Tldr, loosing is easy, gaining is not

  • johndi1962
    johndi1962 Day ago

    There are a lot of good ideas in this video but lifting 6 times a week lifting to your max seems to be over training.
    Does he have any ideas for workout for people that cannot work out 6 days a week? I wish I had that much time on my hands.
    I think he has some awesome videos which I have used information from.

  • Meliodas The G T.V

    When u low the reps and increase the weight
    Do u also low the rest time?

  • i agree
    i agree 2 days ago

    i swear this guy looks like a pornstar..johney castle or something

  • E Gh_x2
    E Gh_x2 2 days ago

    Click this if ur fat

  • Callsign Lykos
    Callsign Lykos 3 days ago

    Big help. Reminded me what was really working during basic training 🙏

  • Chuck -A-Luck
    Chuck -A-Luck 3 days ago

    Great video but how much weight should you expect to gain in a week's time? I don't want to be putting on much more fat than I am muscle so that is how I will gauge if I'm eating too much.

  • Nicolas De Beukelaer

    Can't believe he's promoting pre-workout. Those things are total crap. They are more or less concentrated energydrinks, they contain huge amounts of cafeïne, sugar and taurine. And many even contain (designer variations of) illegal drugs like speed or cocaine.

  • Rock Flock
    Rock Flock 4 days ago

    How should I eat to burn belly fat and gain muscle?

  • Havierre Fisher
    Havierre Fisher 4 days ago +1

    It took ten years to look like that?

  • houston TX streets 713

    i cant im diabetic 💔

  • Mai Pham
    Mai Pham 6 days ago +1

    Your tips are one of the best so far thank you ❤️❤️❤️

  • George Costarica
    George Costarica 8 days ago

    Really nice scientifically backed info

  • George Costarica
    George Costarica 8 days ago

    Fitness model my ass. How dare you call your self that.

  • Bfjfjcjj Nfncncjcjf
    Bfjfjcjj Nfncncjcjf 8 days ago

    ترجمة بالعربية

  • MGSfan
    MGSfan 12 days ago +2

    This is the video that summarizes everything that I've learned so far. Thanks for boiling it down to the basics.

  • Cram Caramels
    Cram Caramels 12 days ago +1

    can you help me in my program monday to saturday

  • Sam Remnaha
    Sam Remnaha 12 days ago

    It’s eat too much 90 kg I eat three times ...I have good body .....

  • krishna tkkb
    krishna tkkb 13 days ago

    My dream is not to be muscular just I don't want to be skinny

  • Manna gardens
    Manna gardens 16 days ago

    So funny a natty video but everyone they show in the background is on gear like the rock or jon cena ect....

  • Luis Vigoreaux
    Luis Vigoreaux 16 days ago

    Nice videos man love this channel getting jacked bro have a hard time gaining I stay skinny and sculpted sorta just can't get round for some reason

  • Hefin’s fitness
    Hefin’s fitness 16 days ago

    Stupid false advertising as whey protein has been shown to wreck your health

  • Ernesto Mongalo
    Ernesto Mongalo 17 days ago

    And harder weight for someone to lift?

  • Ernesto Mongalo
    Ernesto Mongalo 17 days ago

    When losing weight, isn't the same weight, the heavier weight and the maximum weight as your body weight lowers?

  • Abdo Mahfouad
    Abdo Mahfouad 20 days ago

    Come on be realistic , do want to tell me that you weight is 104 KG or 230 pounds , lol , Very unrealistic man you are a skinny . Can you believe that your weight is equal The four times Mr. Olympia Jay Cutler his Current weight is equal yours . I think you have a miscalculation 😂😂

  • Serge Baron
    Serge Baron 21 day ago

    Why I'm listening to this ,I'm not going in competition.

  • Nathan Radford
    Nathan Radford 21 day ago

    6:45 why are the weights moving by themselves?

  • Ivan Poljasevic
    Ivan Poljasevic 22 days ago

    Ive been intermittent fasting for two months now and lowering my caloric intake significantly to 600 calories per day (egg whites and a cup of greek yogurt, and a yellow bell pepper). I try to time the whey protein just right around my workouts and have combined whey isolate and casein together. I take some creatine about an hour before my workout. I'll let you guys know if its possible to lose weight and build muscle at the same time. So far I do feel my strength has gone up. Cant believe Im curling 45's but I'll get my rep range up from the 8-10 I do now to 25+ over time. Long term plan, world record in pushups and pullups ;-)

    ESJAY 22 days ago

    How many sets do u do tho

    YEEDHA-PEDA 22 days ago

    Too complicated 😅😅

  • Finster Clier Yap. Ortega

    I would like to ask this training split Im doing is it good or nah?
    Day 1: Back, biceps - 4, 3 exercises, 3-4 sets, 6-15 reps.
    Day 2: Chest, triceps - 4, 3 exercises, 3-4 sets, 6-15 reps.
    Day 3: Rest.
    Day 4: Legs - 5 exercises, 3-4 sets, 6-15 reps.
    Day 5: Shoulders - 4 exercises, 3-4 sets, 6-15 reps.
    Days 6-7: Rest.

    • Dark Matter
      Dark Matter 2 days ago

      My intake on this: do a 2-3 day full body workout every week, allows for more time to rest and recover.

    • Smail Lee
      Smail Lee 22 days ago

      Don't do it , bro. If you're beginner so you should do full body during 6-7 weeks . Later Lower/Upper split or Push/Pull/Leg . Good luck

  • Assaultix
    Assaultix 23 days ago +1

    Good non dairy protein powders??? Hard to find

    • Revanth Shalon
      Revanth Shalon 22 days ago

      You don't need protein powder to hit your protein goals. You can do it normally from good clean sources of food itself

  • Byron Gordon Beukes
    Byron Gordon Beukes 23 days ago

    I am 36 yrs old, type 1 diabetic, 1.73m tall and have a physically demanding job where I burn a lot of calories..... I never seem to gain weight and max out at 75kg. How do I manage my insulin to help me gain muscle?

    • Dark Matter
      Dark Matter 2 days ago +1

      Insulin management is only for those looking to lose weight and not bulk up. If you max out at 75 kg, just try to eat more than you burn during your job and/or workout, preferably also increase and distribute the number of meals throughout the day so you don't feel too full at once. I recommend carbs and protein, as well as some healthy sides containing the essential vitamins for everyday need, like some broccoli and commonly recommended veggies.
      Hope this helps :)

    • Byron Gordon Beukes
      Byron Gordon Beukes 20 days ago

      @Revanth Shalon I will give it a go....thanks for the tip.

    • Revanth Shalon
      Revanth Shalon 22 days ago +1

      Simple, Just make sure you are on a caloric surplus. Use apps like MyFitnessPal to track the amount of calories you take and make sure to hit just 200-300 Kcals more so you can start gaining weight

  • mark shustove
    mark shustove 24 days ago

    thank you

  • alexander clemmens
    alexander clemmens 25 days ago

    Donny 💪🏻💪🏾

  • Ulrik Bentzrød
    Ulrik Bentzrød 27 days ago

    Disturb sleep to drink protein shake at night, just to piss out the protein in the morning. Great idea!

  • J Magana
    J Magana 28 days ago

    Step one Move around aka exercise.... Step two Do not over eat... Step three keep doing it!

    BL1TZKRI3G 28 days ago

    Me want to be big chad

  • Garrett
    Garrett 28 days ago +5

    I barely have time to eat 4 meals day. Definitely won't have time for 9 lol

    • Enuka Pasan
      Enuka Pasan 11 days ago


    • Revanth Shalon
      Revanth Shalon 22 days ago +1

      Its not about having 6-9 meals a day. Its about the macro Intake . If you can achieve the same in 3-4 meals then it is fine to have it just at that.

  • James Esmond
    James Esmond Month ago

    Thanx. BRO!!AT. LEAST. YUR TELLING THE TRUTH.....I WISH YU MADE A COOL SUPPLEMENT((((LIKE. SOME Wy of figuring out a way to get it all in 2 drinka a would be bad ass!...GOTTA FIND A DOWN. SCIENTIST

  • Sallah Benz
    Sallah Benz Month ago +2

    Is it aright to drink milk after workout?

    • Omniversal Void
      Omniversal Void 26 days ago

      whey is derived from milk so probably. count your macros tho

  • WeirdOction~〉
    WeirdOction~〉 Month ago +1

    This was helpful, thank you for your in debt explanation.

  • Nightcore Lordus
    Nightcore Lordus Month ago

    Uhmm can a 12 years old already start fitness training?😂 bcuz im 12

    • Rozi Khan
      Rozi Khan Month ago

      Not really ideal, wait a few more years 14-17 age

    BG SAMURAI Month ago

    Ho is eating chips and watching this video?

  • Jay Muir
    Jay Muir Month ago

    but how many sets???

  • tweker95
    tweker95 Month ago

    All of his videos only work at 1.5x the speed

  • Bearlogg
    Bearlogg Month ago +2

    Tip 1:

  • K JL
    K JL Month ago +2

    Maybe I missed something, when I do less reps (like 3) should I be doing more sets? I feel like I could blast through my routine in 20 mins if I only did 3 sets, 3 reps.

    • panthrdude
      panthrdude 8 days ago

      I'm lost there too.... Only 3 reps? For 2 to 3 weeks?

  • Birk Bønes
    Birk Bønes Month ago

    No beginner looks like the person in the thumbnail

  • Dan Stafford
    Dan Stafford Month ago +1

    Too many inaccuracies for me to comment on!!!

  • Beatle Juice
    Beatle Juice Month ago +2

    I just had a pasta and chicken is it a good food? I had way to much btw i made my self really full because i wanna body build, the reason why i wanna build its because im 6'4 and 17 so I'm just gonna use the height to its potential 😂

    • PeZzys
      PeZzys 6 days ago

      How is it going

  • Agent 35
    Agent 35 Month ago

    The real question is how the fuck am I suppose to know how many calories on a random specific food without a robotic eye that scans and tells me how many calories inside on that food

  • Universal Television

    Hey Max
    In Indian culture it is necessary to fast for at least one day in a week
    So can I build muscle simultaneously fasting for a day
    Is there a way to do it
    Please comment me

    • Reynal Fasha
      Reynal Fasha Month ago

      Do fasting in your off day (rest day), eat a lot before you fast, eat once after you fast and eat once again 3-4 hrs after that.

  • John N
    John N Month ago +1

    REP Ranges given, but how many sets?? 3?

  • Sam Sheehan
    Sam Sheehan Month ago

    Train 6 days a week... Eat veggies everyday if you have a western diet you're probably already eating to much protein .. And train to your means don't go try killing it every day with super heavy weights that are just gonna cause injury.. On the days you're not feeling it train light practice your form and getting a lot of volume. On the days your feeling it go ahead warm yourself up do your sets and then finish by maxing yourse!f... For example: dumbel press warm yourself up 8kg proper reps 3 sets, then train 20+ kg 4 sets finally max yourself out 1-2 sets 30+ kg.. You should eventually know how to work yourself and it's not as complicated as all this

  • Kushal Maulloo
    Kushal Maulloo Month ago

    @4.08 - anyone thinks that's normal?
    Eating 89 times a day? its like eating after every 16mins in 24hours. when did you sleep then?

  • Centawa W
    Centawa W Month ago

    This is frustrating I’m 14 how would I eat 4000 calories a day and would I get fat? Ugh

  • Rojazz
    Rojazz Month ago

    Im a somewhat skinny 15 yo, i dont wanna get completely buff, i just want to build up my biceps and get a decent looking 6-pack(as in not 100%there but still noticible.) Anyone got a routine i can follow?

  • The Polymath
    The Polymath Month ago

    Doing full day workout every alternate day good?

    SYNYSTER FX Month ago +18

    Damn 9 meals a day and waking up for a protein shake healthy diet expensive

  • Murat's FITNESS BLOG

    Nice Info!!!
    I'm doing a English fitness real life documentary im from Germany I would be so happy if you tell me what do you think about my channel.
    Best regards

  • Satch 'em
    Satch 'em Month ago

    You look like Mr. Johnny Castle

  • Bubble Studio stop motion

    0:38 build muscle by using steroids

  • Alexander Mashman
    Alexander Mashman 2 months ago

    2:20 how many sets should I do for the different rep ranges? (9-10, 5-7 & 1-3)

    • Alexander Mashman
      Alexander Mashman 2 months ago

      @Sahara ah ok. Thanks!

    • Sahara
      Sahara 2 months ago

      @Alexander Mashman No.
      5-12 reps, with 3-5 sets (depending on the workout, me leg workouts have higher volume).

    • Alexander Mashman
      Alexander Mashman 2 months ago

      @Sahara 5 set with the 3 repetitions? And 3 with 12?

    • Sahara
      Sahara 2 months ago

      I usually keep my sets between 3-5 sets (with 5-12 reps, 16 reps for some leg exercises)

  • Damo
    Damo 2 months ago

    Insulin blocks growth hormone. Carbs are shit man. Crack helps you have a more intense workout too. Maybe dif strokes for dif folks but carbs just make me feel like shit and see no results. Took me a long time to figure it out. Minimal carbs works best for me.

  • Mohmed Nasir
    Mohmed Nasir 2 months ago

    That's Jhon cena

  • Masab farooq
    Masab farooq 2 months ago +1

    nice info.
    thnks bro.

    JUAN CONTRERAS 2 months ago +2

    What if you're a beginner and you're over 40 years old? Is it the same process?

  • Bloodline
    Bloodline 2 months ago

    What if you eat a lot and but the belly tends to gets big the most ?

    • Bloodline
      Bloodline 2 months ago

      Storm Marshall. Thanks I’ll look into that

    • Storm Marshall
      Storm Marshall 2 months ago

      If you mean you aren't fat but your belly tends to get bloated and stick out before you get fat, then most likely you tend to gain visceral fat(around the organs) more than subcutaneous fat. (Under skin). Just keep working out and build muscle keep fats low in your diet

  • Baldy
    Baldy 2 months ago +1

    Take Steroids at your own risk. It may help a lot, but doesn’t mean you don’t have to put in the hard work and dieting and be aware that the effects later down the line will come back around and eat your ass.

  • german Mihajlov
    german Mihajlov 2 months ago +2

    Amazing video dude, very informative.

  • Al Walker
    Al Walker 2 months ago

    piss off with your advice. Might work for you, but everyone is different.

  • ivailo ivanov
    ivailo ivanov 2 months ago

    Why doesn't anyone speak of forearm training when saying arms training am I the only o e doing forearms

  • Cee Ree Loo
    Cee Ree Loo 2 months ago

    Nice bro

  • Milnersway
    Milnersway 2 months ago

    The food is what makes people turn to steroids it’s just too damn expensive

  • Mihai Laurentiu Stan
    Mihai Laurentiu Stan 2 months ago

    Nice explicit video. Can you do one about recovery between gym days, only?

  • Carlo DJ
    Carlo DJ 2 months ago

    Very well said!

  • M. Smith
    M. Smith 2 months ago

    Are you watching this because you're fat or a hardgainer?

  • Shade Shade
    Shade Shade 2 months ago +6

    Thanks, valuable info....on the the 7 to 9 reps how many sets do you recommend?

  • Sally Treager
    Sally Treager 2 months ago +3

    Hi there,
    Super Video.
    What other hacks have you got?
    Right now I am looking at other good tip videos
    Cheers for your time
    Have a great day

  • Jarman Bhullar
    Jarman Bhullar 2 months ago +1

    How to fix uneven chest ?

  • Mohammad Ehtsham
    Mohammad Ehtsham 2 months ago

    he didn't say anything about drinking a shit load of water :C

  • Gavin Reyna
    Gavin Reyna 2 months ago

    After I work out, the next day I’m not sore, is that bad?

  • Emil Schwaner
    Emil Schwaner 2 months ago

    Fuck carbs

  • Awesome Products
    Awesome Products 2 months ago

    Great Video.
    What other hints have you got?
    I am looking at other tip websites
    Have a nice day

  • Eric Cherry
    Eric Cherry 2 months ago

    So I cant build muscle with OMAD?

    • Razorpony Unleashed
      Razorpony Unleashed 2 months ago +2

      Of course you can. It just might not be the absolute optimal way

  • peapod
    peapod 2 months ago

    This is an excellent video!

  • kalter90
    kalter90 2 months ago

    I Use calecstenicx i hate using weights

  • Mike Davis
    Mike Davis 2 months ago +1

    Keto diet works and has pretty much no carbs actually

  • Anuraag Sarkaar
    Anuraag Sarkaar 2 months ago abs workout

  • Peace Messenger
    Peace Messenger 2 months ago +1

    Appreciate your honesty.....
    YOU are doing a great job.
    Dr. M. J

  • bonniecandace
    bonniecandace 3 months ago

    I thought if you lower your insulin it increases insulin like growth hormone.

  • Kryptonix Returns
    Kryptonix Returns 3 months ago

    Meat kills beta insulin cells😕

  • Raider Luna
    Raider Luna 3 months ago

    Woah you have changed my life Tony, ever since I have started this workout routine I have been more strong than the rock. You have changed my life for the better and in cant thank you enough for all the tips you have given me. Thank you for truly life changing advice

  • BenJamin Debruyn
    BenJamin Debruyn 3 months ago

    best way to eat is follow MyPlate image

  • Nikola Roganovic
    Nikola Roganovic 3 months ago