How a beginner should start the muscle building journey?

     First of all, muscle building could be regarded as a difficult process compared to other categories of fitness.  Weight gain and muscle gain (muscle building) do not mean the same, i.e., the weight could be gained even in the form of fat.  But here we are gonna see how a beginner could build muscle, how the process of muscle building should be started in a science-based and practical manner.

Step by step process to build muscle:

Track your present physique stats:

     The key thing that proves and keeps you motivated is nothing but your transformation.  To realize our transformation physically, the stats of our physique is necessary.  So, to do that, a beginner must note his present body stats (eg.: height, weight, fat percentage, and some photos of his body).  This also helps us to boost ourselves when we feel demotivated or stressed. 

Goal setting:

     Goal setting is something that needs to be discussed carefully.  A beginner must set a goal and work for it, but on the other hand, his goal must not lead towards over-expectation.  The fact is that a beginner could build 3-4 Kgs of muscle in around 3-5 months only when he follows a proper diet and does work out regularly.  But goal setting can also be influenced by our genetics.  Once your goal is properly set, you know your path.  

Track your calories:

     The input = output.  By this, it is known that our result depends on the input, i.e., the calories are the input-referred to here.  At first, a fitness aspirant must find his maintenance calories.  Maintenance calories are the calories that are required to perform our day-to-day activities.  After this, we must consume our daily calories on a caloric surplus.  (eg.: If the maintenance calorie is 2500, the consumption must be a bit more than 2500 calories).  The surplus calorie could be in a range of 200-300 per day.  Eating in a caloric surplus must involve the intake of the required amount of protein, carbs, fat, and cholesterol.

Diet:

     Diet plays a crucial role in muscle building.  Dieting could be the hardest part of muscle building.  All of us can work out, but not all of us can diet.  Muscle building diet must be rich in macros (protein, carbohydrates, fat).  The good fat and good cholesterol are also vital in a diet.

Focus on compound workouts:

     

Coming to workouts, a beginner must not follow bro split.  Bro split is meant for advanced lifters.  A study has shown that a beginner must train each muscle group at least twice a week which leads to enhanced muscle growth.  And most importantly a beginner must concentrate on the compound workouts (eg.: squats, deadlifts, bench press).  Compound workouts are nothing but workouts that include the engage the movement of more than 1 muscle group.  As an alternative, a beginner could follow a full-body workout split i.e., training all the muscle groups in a single session.  In this split, all the muscle groups are trained thrice a week which is best for a beginner.  But, a beginner must be conscious that he does at least one compound workout per full-body workout session.

Recovery:

     Recovery is much important in the muscle-building process.  Normally, the muscle soreness experienced by a beginner is more than that of an intermediate or advanced lifter.  So, it is better to allow the muscle to recover for around 24-48 Hrs.  Full body workout split probably adds this statement.  A good sleep of 8-9 Hrs. per day is mandatory for muscle recovery and re-building.

And now a question would arise...

Following these things will really yield a good result?

     Of course, it would show some good results.

Dedicate yourself! Your hard work will be worth one day.  So, focus on the process and keep grinding!!