Building Muscle: The Ultimate Beginner's Guide
Written By
Remi
Published On
March 15, 2026
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Starting your muscle-building journey can be daunting. We break down exactly what you need to do in the gym and in the kitchen to see results.
Building muscle (hypertrophy) requires a combination of the right training stimulus, adequate nutrition, and proper recovery. Here's how to start.
Progressive Overload
To grow, muscles need to be challenged. Progressive overload means gradually increasing the weight, reps, or sets over time. If you lift the same weights for the same reps forever, your muscles have no reason to grow.
Focus on Compound Movements
Exercises like squats, deadlifts, presses, and rows work multiple muscle groups at once. These should form the foundation of your training program, as they provide the biggest stimulus for growth.
Eat in a Caloric Surplus
Your body needs extra energy to build new muscle tissue. Aim for a slight caloric surplus (200-300 calories above maintenance) to fuel growth without adding excessive body fat.
Adequate Protein Intake
Protein provides the building blocks (amino acids) for muscle repair and growth. Aim for roughly 1.6 to 2.2 grams of protein per kilogram of body weight.
About Remi
Expert coach at Base 13 Fitness, dedicated to helping individuals transform their physical and mental well-being through sustainable training and nutrition practices.
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