The Ultimate Beginner’s Guide to Building Muscle in 90 Days

Hey there, friend! Ready to transform?

Okay, so you’re thinking about building muscle. Maybe you’re tired of feeling weak, maybe you want to rock that swimsuit this summer, or maybe you just want to feel stronger and healthier. Whatever your reason, welcome! I totally get it. I remember feeling the same way a few years back. I was scrolling through Instagram, seeing all these fitness gurus, and thinking, “I want that!” But where do you even start, right? It can feel overwhelming.

That’s why I’m putting together this, well, *The Ultimate Beginner’s Guide to Building Muscle in 90 Days*. No fluff, no crazy diets, just real, actionable steps you can take *today* to start seeing results. Trust me, if I can do it, you can too. Let’s get started!

My Own “Skinny-to-Strong(er)” Story

Before we dive into the nitty-gritty, let me tell you a quick story. I used to be *that* person. You know, the one who could eat whatever they wanted and never gain a pound? Sounds great, right? Wrong. I was skinny, yes, but I was also weak. I’d get winded walking up a flight of stairs! One day, I tried to help a friend move, and I literally threw out my back lifting a box. That was my wake-up call. I knew I needed to make a change.

It wasn’t easy. I started with the basics – lifting weights I could barely manage, feeling awkward in the gym, and constantly Googling “how to build muscle for beginners.” I made mistakes, for sure. I overtrained, I didn’t eat enough, and I definitely didn’t know what I was doing half the time. But I kept going. And slowly but surely, I started seeing results. I got stronger, I felt more confident, and I actually started to *enjoy* working out. And that’s what I want for you. To find that enjoyment, that feeling of accomplishment, and the strength to tackle whatever life throws your way.

Phase 1: Setting the Stage (Weeks 1-4)

Think of this phase as laying the foundation for a house. You wouldn’t build a house on shaky ground, right? Same goes for building muscle. We need to establish good habits and get your body ready for the work ahead. This is about creating a consistent routine and understanding the fundamentals. We’re focusing on building a solid base before we push things too hard. Getting in the habit of going to the gym is as important as lifting heavy weights during this phase.

Nailing Your Nutrition

This is HUGE. You can’t build muscle without the right fuel. It’s like trying to drive a car without gas. Here’s what to focus on:

• Protein, protein, protein: Aim for at least 1 gram of protein per pound of body weight. Think chicken, fish, eggs, beans, lentils, Greek yogurt. Need an example? If you weigh 150lbs, aim for 150g of protein each day. I often have a protein shake post-workout to make sure I hit my goals.
• Complex carbs are your friend: Ditch the processed stuff and load up on whole grains, fruits, and vegetables. These provide sustained energy for your workouts. Think brown rice, quinoa, sweet potatoes, and broccoli.
• Healthy fats are essential: Don’t be afraid of fats! They’re crucial for hormone production and overall health. Think avocados, nuts, seeds, and olive oil.
• Stay hydrated: Drink plenty of water throughout the day. Dehydration can hinder your performance and recovery.

Getting Stronger: The Beginner Workout Routine

Keep it simple. Focus on compound exercises that work multiple muscle groups at once. These are the most efficient for building overall strength and muscle mass.

• Squats: The king of all exercises. Works your legs, glutes, and core.
• Bench press: Builds your chest, shoulders, and triceps.
• Deadlifts: Works your entire body, especially your back, legs, and core.
• Overhead press: Builds your shoulders and triceps.
• Rows: Works your back and biceps.

Aim for 3 sets of 8-12 repetitions for each exercise. Don’t be afraid to start light and gradually increase the weight as you get stronger. Form is key! Watch videos, ask a trainer for help, and prioritize proper technique over lifting heavy weight. I wish I’d known that when I started!

Phase 2: Cranking Up the Intensity (Weeks 5-8)

Now that you’ve established a solid foundation, it’s time to push yourself a little harder. This phase is all about increasing the weight, adding volume, and incorporating more advanced techniques to challenge your muscles. We’re aiming for progressive overload. This means gradually increasing the demands on your muscles so they continue to adapt and grow.

Advanced Training Techniques

• Drop sets: After reaching failure on a set, reduce the weight and continue lifting until you reach failure again. This is a great way to exhaust your muscles and stimulate growth.
• Supersets: Perform two exercises back-to-back with no rest in between. This is a great way to save time and increase the intensity of your workout.
• Tempo training: Focus on controlling the speed of each repetition. For example, try slowing down the eccentric (lowering) phase of the exercise.

Fine-Tuning Your Nutrition

As you increase the intensity of your workouts, you may need to adjust your nutrition accordingly. This might mean increasing your protein intake slightly or adding in a pre-workout snack for extra energy. Pay attention to your body and adjust as needed.

Phase 3: Dialing It In (Weeks 9-12)

This is where you refine your routine and focus on maximizing your results. By now, you should have a good understanding of your body and what works best for you. We’re focusing on optimizing everything to ensure you continue to make progress. You’ve already come so far!

Tracking Your Progress

Keep a detailed log of your workouts, including the exercises you performed, the weight you lifted, and the number of repetitions you completed. This will help you track your progress and identify areas where you can improve. Also, take progress pictures. You might not see the changes day to day, but comparing photos from week 1 to week 12 will be incredibly motivating.

Rest and Recovery

If you’re like me, you’ll appreciate this detail.

Don’t underestimate the importance of rest and recovery. Your muscles need time to repair and rebuild after a workout. Aim for at least 7-8 hours of sleep per night. Consider incorporating active recovery days, such as light cardio or stretching. This is also a good time to try CBD products that may help your muscles to relax and recover after an intense workout. Brands such as CBDfx and Lazarus Naturals are trusted by many in the fitness community.

Remember, building muscle is a marathon, not a sprint. Be patient, stay consistent, and don’t get discouraged if you don’t see results overnight. The key is to find a routine that you enjoy and can stick with long-term.

Common Pitfalls and How to Avoid Them

• Overtraining: Listen to your body and don’t push yourself too hard, especially in the beginning. Take rest days when needed.
• Not eating enough: You need to consume enough calories and protein to support muscle growth. Track your food intake and make sure you’re hitting your macros.
• Poor form: Prioritize proper technique over lifting heavy weight. This will help you prevent injuries and maximize your results.
• Lack of consistency: The key to success is to stay consistent with your workouts and nutrition. Don’t give up if you miss a day or two, just get back on track as soon as possible.

Supplements: Do You Need Them?

Supplements can be helpful, but they’re not essential. Focus on getting your nutrition from whole foods first. However, some supplements that may be beneficial include:

• Protein powder: A convenient way to increase your protein intake.
• Creatine: Can help increase strength and power.

Your 90-Day Muscle Building Checklist:

• [ ] Set realistic goals.
• [ ] Nail down your nutrition plan.
• [ ] Follow a consistent workout routine.
• [ ] Track your progress.
• [ ] Get enough rest and recovery.
• [ ] Stay hydrated.
• [ ] Listen to your body.
• [ ] Be patient and persistent.

Ready to build muscle?

Building muscle takes dedication and consistency, but it’s totally achievable! Focus on the fundamentals, listen to your body, and don’t be afraid to ask for help. You’ve got this! Remember my story – if I could go from weak to strong(er), so can you!

Now get out there and start lifting! You’ve got this, friend. I’m cheering you on!

Frequently Asked Questions