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How to build muscle mass

Starting your gym journey to build muscle mass is an exciting step. This guide has been created as a one-stop resource for men who are taking their first steps in the world of strength training. The goal is to provide practical, science-based information to build muscle effectively and safely. However, it should be remembered that success in this field requires not only knowledge, but also well-planned action and, most importantly, consistency.

First Steps in the Gym Towards Muscle Mass

Building muscle mass brings a number of benefits that go far beyond the aesthetics of the figure. More muscle speeds up metabolism, which means that the body burns more calories even at rest. Developed musculature translates into greater functional strength, facilitating daily activities and improving overall physical fitness. In addition, strength training and the associated muscle gain support bone health by increasing bone density , which is especially important in the prevention of osteoporosis. A positive effect on well-being and self-confidence is also important.

However, it is crucial to set realistic expectations. Building muscle is a physiological process that requires time and patience, as well as a proper diet rich in amino acids to muscle cells. Spectacular results will not appear overnight or even after a few weeks. The body needs time to adapt to new training stimuli and to synthesize new muscle tissue. Systematic application of the principles described in this article, consistent training and a proper diet will certainly bring measurable results, but the key is perseverance and focus on a long-term goal.

How do muscles grow? Hypertrophy Basics for Beginners

To build muscle effectively, it is useful to understand how this process occurs on a physiological level, including the importance of protein in the diet. The key concept here is muscle hypertrophy.

What is hypertrophy?

Hypertrophy is, simply put, the process of muscle cell growth, which leads to an increase in their volume and the size of entire muscles, especially with a proper diet for muscle mass. It does not consist in creating new muscle cells, but in enlarging the existing ones. It is the body’s natural adaptive response to regular and properly selected training stimuli, especially strength training. The body, subjected to loads beyond its previous capabilities, strives to strengthen itself in order to meet future challenges – the result of this adaptation is muscle growth.

Main mechanisms of muscle growth

Scientists distinguish three main factors that stimulate the process of hypertrophy:

• Mechanical Tension: This is the force that muscle fibers are subjected to during weight-bearing exercises. They are considered to be the most important factor initiating muscle growth. When a muscle contracts to overcome resistance (e.g., lift a weight), its fibers experience tension. This tension is a signal for muscle cells to start adaptation processes, leading to their strengthening and enlargement. The key here is to use a challenging load (but with the correct technique!) and to systematically increase this tension over time (the principle of progressive overload). Especially the eccentric phase of movement, i.e. the controlled lowering of the weight, generates high mechanical tension and is very important for the stimulation of growth.
• Muscle Damage: Intense strength training leads to the formation of micro-damage in muscle fibers. These microinjuries trigger an inflammatory response and trigger repair processes in the body. A key element of this repair is muscle protein synthesis (MPS), which not only repairs damaged structures, but also leads to their “superstructure” – the fibers become thicker and stronger. It is the feeling of muscle soreness that occurs a day or two after training (the so-called DOMS) that is often associated with these micro-damages. However, it should be remembered that excessive damage, resulting from overtraining, for example, can inhibit the growth process instead of stimulating it.
• Metabolic stress: It is the accumulation of by-products of metabolic processes (such as lactate, hydrogen ions, inorganic phosphates) in working muscles. This is especially the case during a series of exercises that last longer (e.g. 15-120 seconds) or are performed with short breaks between sets. Metabolic stress is responsible for the characteristic “burning” sensation in the muscles and the “muscle pump” effect (the feeling of muscle swelling caused by the influx of fluids). It is believed that metabolic stress can additionally support the process of hypertrophy, e.g. by affecting hormone secretion or cell edema. However, compared to mechanical tension, its role in initiating growth is probably secondary.

Mechanical Tension Priority for Beginners

Although all three mechanisms play a role, scientific research consistently indicates that mechanical tension is the main driver of hypertrophy. Metabolic stress and muscle damage are often seen as supportive factors or even natural consequences of training that generates effective mechanical tension. For a beginner who is just learning the correct exercise technique and building basic strength, it is crucial to focus on generating the right mechanical tension. This is achieved by gradually increasing the load (progressive overload) in basic multi-joint exercises, while maintaining impeccable form. The pursuit of maximum “pump” (high metabolic stress) or extreme fatigue (severe muscle damage) at this stage can be counterproductive. Using advanced intensification techniques (such as dropsets or supersets) without mastering the technique of basic exercises increases the risk of mistakes and injuries, which can negatively affect weight control. What’s more, the “muscle pump” alone is not a reliable indicator that the workout was effective for long-term muscle growth. Therefore, beginners should prioritize learning the technique and systematically increasing the load in fundamental exercises.

Foundations of Strength Training for Beginner Men

Mastering the basic principles of strength training is crucial to achieving success in building muscle mass, especially at the beginning of the road. Understanding and applying these fundamentals will allow for effective and safe development.

The Principle of Progressive Overload: The Key to Continuous Growth

The most important principle in strength training aimed at muscle growth is progressive overload . This means that you need to systematically increase the demands placed on your muscles over time. The human body is extremely adaptive – if we regularly subject it to the same stimulus (e.g. we lift the same weight in the same way), it will eventually get used to it and stop reacting with growth. In order to force muscles to adapt further (i.e. increase strength and mass), we must constantly challenge them with new, slightly more difficult challenges. Without progressive overload, progress will eventually come to a halt, leading to a frustrating stage of stagnation known as a training plateau.

The implementation of progression is not limited to increasing the weight on the barbell. There are many ways to gradually make your training more difficult:

• Increasing the weight (intensity): This is the most intuitive method. When you are able to complete the assumed number of repetitions with a given weight, maintaining the correct technique, try to slightly increase the load (e.g. by 2.5 kg) during the next training session or the following week. It is recommended to increase gradually, e.g. by 5-10% per week.
• Increasing the number of repetitions (volume): Do more reps in a set with the same weight. If the plan was 8-10 repetitions, and you are able to do 12 with good form, it is a form of progression.
• Increasing the number of series (volume): Add an additional set of the exercise to your training plan.
• Increasing the frequency of training: Train a given muscle part more often during the week (if regeneration allows it).
• Shortening the intervals between sets: Reducing rest time between sets increases workout density and metabolic stress.
• Improvement of technique and range of motion (ROM – Range of Motion): Doing the exercise with a fuller range of motion or with more control is a form of progression because the muscle does more work.
• Increasing Time Under Tension (TUT): Deliberately slowing down the pace of reps (especially the lowering phase) or adding pauses at critical points of movement increases the amount of time the muscle is tense.

Progression Is Not Just a Weight – The Key to Avoiding Stagnation in Beginners

Beginners often fall into the trap of thinking that the only way to progress is to constantly add kilograms to the barbell. In the first weeks or months of training, strength often increases very quickly, but this is largely due to the adaptation of the nervous system (the body learns to recruit motor units more efficiently) and the improvement of exercise technique, and not necessarily significant hypertrophy. So there may come a time when it becomes impossible to continue to increase the weight every workout or, worse, leads to compensation and a breakdown in technique, increasing the risk of injury.

Understanding that progression has many dimensions is crucial to maintaining the continuity of progress and motivation. When increasing the weight is temporarily impossible, you can still stimulate your muscles to grow, e.g. by doing one or two additional repetitions in a set, adding another set, reducing rest time, or focusing on even better movement control and a fuller range. Conscious use of various progression methods allows you to avoid frustration related to a temporary stagnation in one aspect (e.g. weight) and prevents premature abandonment of training. That is why it is so important to keep a training diary, in which you note not only the weight, but also the number of series and repetitions, which allows you to consciously plan and implement progression in various forms.

How often should you train? Optimal Frequency for Beginners

For people starting strength training, the recommended frequency is usually 3 workouts a week. This schedule, most often followed in a Full Body Workout (FBW) or Upper/Lower Split system, allows you to stimulate each major muscle group 2-3 times a week. This is considered to be the optimal frequency for maximizing muscle protein synthesis (MPS) and initiating growth in beginners.

It should be remembered that the training itself is only a stimulus initiating the growth process. Muscles grow and recover during rest, not during exercise. That’s why days off from strength training are absolutely crucial. Training the same muscle part every day, without time to recover, is a common beginner’s mistake and can lead to overtraining and lack of progress.

Of course, the optimal frequency can be an individual matter, depending on the body’s ability to recover, the intensity of your workouts, your diet, the quality of your sleep, your stress levels, and your overall lifestyle. Beginners, due to their lower strength levels and lower ability to generate large muscle damage during training, can theoretically tolerate slightly more frequent stimuli than advanced people. Nevertheless, 3 training days a week (e.g. Monday, Wednesday, Friday) are a safe, effective and proven starting point for most beginner men.

Volume and Intensity: Sets, Reps and Weights

Manipulating the volume and intensity of your training is crucial to achieving your hypertrophy goals.

• Volume: It refers to the total amount of work done during a workout. It is most often measured as the product of the number of sets, repetitions and the weight used (Sets x Repetitions x Weight) or more simply, as the total number of working sets (i.e. sets performed with the target load, after warming up) per muscle group on a weekly basis. For beginners, it is recommended to start with a lower volume to allow the body to adapt and avoid overtraining. A good starting point is about 5-10 work sets per large muscle group per week. In practice, when training 3 times a week, this usually means doing 2-4 exercises of 3-4 sets per muscle group throughout the week.
• Intensity: It determines the degree of difficulty of the effort. In strength training, it is most often expressed as a percentage of the maximum weight that we are able to lift once (the so-called 1 Rep Max – %1RM). It can also be assessed subjectively, e.g. by observing changes in adipose tissue in the body. using the RPE scale (Rate of Perceived Exertion, e.g. from 1 to 10) or determining how many repetitions are left until muscle collapse (the moment when you cannot perform the next repetition with the correct technique).
• Sets: As mentioned, beginners should aim for 5-10 work sets per week for a large muscle part, which supports the development of muscle tissue. As part of a single workout, 3-4 work sets are usually performed for a given exercise.
• Reps: The classic repetition range considered optimal for hypertrophy is 6-12 repetitions in a series. Training in this area allows you to use a moderately heavy load, which generates adequate mechanical tension while still providing sufficient time under tension and a certain level of metabolic stress. However, more recent studies show that muscle growth is also possible in other rep ranges, e.g. 5-15 or even 5-30+, provided that the set is performed with a sufficiently high effort, close to muscle collapse. For beginners who are learning the technique, a range of 8-15 reps can be a good compromise, allowing you to use a controlled weight and focus on form. Lower ranges (1-5 reps) are more effective in building maximum strength.
• Load/Weight: The weight should be chosen in such a way as to allow you to perform the assumed number of repetitions with the correct technique, but at the same time be challenging. The last 1-3 repetitions in the series should be noticeably difficult, but still possible to do without a breakdown in form (which corresponds to an RPE of 7-9). Starting with too light a weight will not provide enough stimulus for growth, while using too much weight (“ego lifting”) leads to poor technique and increases the risk of injury.
• Live Time (TUT): It’s not just about how many reps you do, but how you do them. A controlled pace, especially in the eccentric phase (lowering the weight, lasting e.g. 2-4 seconds), is crucial for maximizing mechanical tension. Avoid “throwing” weight and using momentum.

Importance of relative effort (proximity to muscle failure)

Although the 6-12 rep range is often cited as the “gold standard” for hypertrophy , a growing body of scientific evidence suggests that weight control and adequate exercise are key factors in stimulating growth. a high level of effort put into the set, i.e. bringing it close to the moment when we are not able to perform the next repetition with the correct technique (the so-called muscle collapse or the proximity of a fall). This means that a set of 20 reps performed with a well-chosen, lighter weight, but brought to a high level of fatigue (e.g., leaving 1-2 reps in reserve) can be as effective in stimulating hypertrophy as a series of 8 reps with a heavier weight, performed with similar relative effort.

This knowledge is especially valuable for beginners. Instead of rigidly sticking to a certain number of repetitions (e.g. exactly 10), which can lead to using too much weight and spoiling the technique, it is better to focus on choosing a load that will allow you to perform the assumed number of repetitions (e.g. in the safe range of 8-15 for learning technique) with the feeling that the last repetitions are really demanding, but still performed correctly. This level of effort ensures proper recruitment of muscle fibers and stimulation for growth, while minimizing the risk of injury associated with fighting too much weight with imperfect technique.

Rest and Recovery: When Muscles Really Grow

Strength training is only an initiator of the growth process. The actual repair, adaptation, and building of new muscle tissue occurs during periods of rest and recovery. Neglecting this aspect is one of the most common mistakes that hinder progress.

• Rest between workouts: After intense strength training, muscles need time to repair micro-damage and build stronger fibers. A 24 to 72-hour break is usually recommended For a given muscle group, it is important to take care of a proper diet rich in vitamins and minerals before training it intensively again. For beginners training 3 times a week in the FBW system or up/down (e.g. Monday-Wednesday-Friday), days off (Tuesday, Thursday, weekend) provide adequate time for the regeneration of individual parts.
• Dream: The foundation of regeneration: Sleep is an absolutely crucial part of muscle recovery and growth. It is during the deep phases of sleep that the body intensifies the secretion of hormones that support the growth of muscle tissue. Growth hormone (GH) is crucial in the process of muscle tissue development., which plays an essential role in anabolic processes – building muscle mass, repairing damaged tissues, and even burning fat. Sleep deprivation or poor sleep quality significantly impairs these processes, inhibits regeneration, reduces energy levels and performance during training, and increases susceptibility to injury. For physically active people , 7-9 hours of uninterrupted sleep per day is recommended.
• Active Regeneration: Days off from strength training do not have to mean complete inactivity. Light forms of activity, such as walking, leisurely cycling, yoga, stretching or rolling with a foam roller, can support the recovery process. They improve blood circulation, which makes it easier to deliver nutrients to the muscles and remove waste products, they can also reduce muscle soreness (DOMS) and improve flexibility.
• Avoiding Overtraining: It is a state in which the sum of training loads exceeds the body’s adaptive and regenerative abilities. It can be caused by too much volume, intensity, or frequency of workouts combined with insufficient rest, sleep, or nutritional deficiencies. Symptoms of overtraining include chronic fatigue, decreased strength and performance, sleep problems, depressed mood, increased susceptibility to infections and injuries. The key is to listen to the signals sent by the body and not to ignore excessive fatigue or pain. In the training plan, it is worth including periods of lighter training or complete rest (the so-called deload) every few weeks of intense work.

Sleep as an Underestimated Growth Factor

In the context of building muscle mass, beginners often focus almost all their attention on the training and diet itself, treating sleep as a less important piece of the puzzle. This is a serious mistake. As numerous sources indicate, sleep is the third, equally important pillar of the process of building muscle mass. This is not just passive rest , but an active time in which key anabolic and repair processes take place, driven by, m.in others, increased secretion of growth hormone.

Chronic sleep deprivation or poor sleep quality can effectively sabotage even the best-planned training and diet program. It limits the body’s ability to recover after exercise, inhibits muscle protein synthesis and makes it difficult to adapt to training stimuli. As a result, progress in building strength and muscle mass is much slower, and the risk of overtraining and injury increases.

That’s why it’s so important for beginners to prioritize sleep. It is worth taking care of sleep hygiene, which means:

• Maintaining regular bedtimes and getting up, even on weekends.
• Ensuring the right conditions in the bedroom: darkness, silence, comfortable temperature.
• Avoid exposure to blue light (phone, computer, TV screens) an hour or two before bedtime.
• Avoiding heavy meals, caffeine and alcohol in the late evening.
• Introducing relaxing rituals before bedtime (e.g. reading a book, a warm bath).

Investing in healthy, restorative sleep is one of the best investments you can make on your way to building impressive muscle mass.

Exercise Selection: Strength Comes from Multijoints

Choosing the right exercises is the foundation of an effective mass training plan. Multi-joint exercises play a key role here.

• Multi-joint (compound) exercises: These are exercises that engage many muscle groups and more than one joint at the same time. The basic multi-joint exercises include: squats, deadlifts, barbell bench press (flat and oblique), soldier press (overhead), rowing (barbell or dumbbell) and pull-ups on the bar (or its variants on the pulley).
  • Higher mechanical tension: They allow you to use much heavier loads than isolated exercises, which generates stronger mechanical tension – a key stimulus for growth.
  • Greater hormonal stimulation: Engaging large muscle groups at the same time leads to a stronger hormonal response, including a greater release of anabolic hormones such as testosterone and growth hormone.
  • Time Efficiency: They allow you to overtrain more muscles in less time, which makes training more effective.
  • Functional Strength: They mimic natural movement patterns, which translates into improved strength and fitness in everyday life.
  • Higher calorie burn: Engaging more muscle mass means more energy expenditure during training. Benefits of multi-joint exercises: They are the absolute basis of any effective training program aimed at building strength and muscle mass. Their advantage is due to several factors:
    
• Isolated (monoarticular) exercises: They focus on the work of one muscle group and one joint (e.g. bicep curls, dumbbell shoulder side raises, leg straightening on a machine). They can be a valuable supplement to training based on multi-joint exercises. They are used to “finish” a specific muscle part, add training volume without overloading the central nervous system, or work on the weaker points of the figure, which is important for the development of muscle tissue. However, for beginners, the main focus should be on mastery and progression in compound exercises.
  
• Technique Over Weight: key in resistance training for building muscle. This is an absolutely fundamental principle, especially in the context of multi-joint exercises. You should never sacrifice correct technique for the sake of lifting more weight. Poor technique not only reduces the effectiveness of the exercise (the stimulus goes where it should be), but above all drastically increases the risk of injury, which can exclude you from training for a long time. Beginners should start with lighter weights and even bodyweight exercises to master the correct movement pattern first. It is worth considering using the help of a qualified personal trainer, at least at the beginning, to learn the correct form. It’s also a good idea to record your rehearsals with your phone and analyze the technique or compare it to reliable instructional materials.

Basic Multi-Joint Exercises and Their Technique (Brief Description for Beginners):

Squat: The king of exercises for the lower body. It mainly engages the quadriceps, gluteals, adductors, as well as the biceps femoris muscles and core muscles as stabilizers.

• Basic technique: Feet are about shoulder-width apart, toes slightly pointing outwards. The movement begins with moving the hips back (as if sitting on a chair) and then bending the knees. The back remains straight throughout the movement, the chest raised. Your knees should move in line with your feet (not sink inwards). The descent should be controlled, at least until the thighs are parallel to the ground, and optimally a little deeper (if mobility allows it). Return to the starting position is done by extending the legs and hips. Beginners can start with bodyweight squats or a goblet squat with a dumbbell held to the chest.

Deadlift: An exercise that engages a huge number of muscles throughout the body, including the back muscles (extensors, lats), glutes, biceps and quadriceps, forearms and core.

• Basic technique (classic): Feet are hip-width apart, the barbell close to the tibia. Grab the barbell with an overhand grip (or mixed grip) slightly wider than your legs. Go low with your hips, keeping your back perfectly straight (chest pushed out, shoulder blades contracted). Eyes directed ahead. Lifting the weight occurs by simultaneously extending the legs and hips, leading the barbell as close to the body as possible. In the final position, the posture is upright. Lowering the weight is done in reverse, with control and a straight back. Due to the technical complexity and potential risks, deadlift training should start with a very light weight, and preferably under the supervision of an instructor. A good alternative for beginners can be the Romanian deadlift (RDL) with dumbbells or barbells, which puts more emphasis on the back of the thigh and glutes with less strain on the lower back.

Barbell Bench Press: A basic exercise for the development of the chest muscles, also involving the anterior deltoid muscles and triceps.

• Basic technique: Lie down on the bench so that your feet are firmly resting on the ground. Pull your shoulder blades together and down, creating a slight bend in the lumbar spine (but your buttocks remain on the bench). Grab the barbell with an overhand grip, slightly wider than shoulder-width apart. Remove the barbell from the racks and stabilize it above your chest. With a controlled movement, lower the bar to the middle of your chest, bringing your elbows at an angle of about 45-75 degrees to your torso (not perpendicularly!). After lightly touching the chest, dynamically push the bar upwards to the starting position. An alternative, often safer for the shoulders and allowing for a greater range of motion, is the dumbbell press.

Overhead Press (OHP): The main exercise for building strength and mass of the deltoid muscles (shoulders), also involving the triceps, upper chest and strongly the core muscles as stabilizers.

• Basic technique (standing): Stand with your feet shoulder-width apart. Hold the barbell with a shoulder-width overhand grip, resting on the upper chest and shoulders. Tighten your abdominal muscles and buttocks tightly to stabilize your torso. Dynamically push the bar vertically above your head, tilting your head back slightly to allow the bar to pass through. In the final phase of movement, the head returns to a neutral position, the shoulders are fully extended (elbows locked). Controlling lower the bar to the starting position. Avoid excessive arching of the back in the lumbar region. An alternative is to press dumbbells while sitting or standing.

Barbell Row: A key exercise for building back thickness and width, involving the lats of the back, trapezius, parallelograms, as well as biceps and posterior shoulder actons.

• Basic technique: Stand with your feet hip-width apart, hold the barbell with an overhand or underhand grip (the overhand grip engages the upper back more, the undergrip – the widest and biceps) shoulder-width apart or slightly wider. Lean your torso forward, keeping your back perfectly straight (the angle of inclination depends on the variant, but usually close to the parallelism with the ground). Knees slightly bent. Pull the barbell toward your lower chest or upper abdomen, bringing your elbows close to your torso (in the underhand version) or slightly wider (in the overhand version). Focus on working your back muscles and pulling your shoulder blades together. Controlling lower the bar to full arm extension. An alternative is to row a dumbbell in the torso drop (with one hand).

Pull-up / Lat Pulldown: Basic exercises for the width of the back (lats of the dors), also involving the biceps and forearm muscles.

• Basic technique (pull-ups): Grab the bar with a pull-up (palms apart, wider than the shoulders) or a chin-up (palms to each other, shoulder-width apart). From a full hang position (arms straight), pull your body up until your chin is over the bar. Focus on working your back muscles (pulling your shoulder blades down). Controlling, lower your body to the starting position. For beginners who are unable to perform a full pull-up, there are options available: pull-ups on an assisted machine (counterweight), pull-ups with a resistance band, negative pull-ups (lowering phase only), or pulling the upper pulley bar down to the chest or neck, which mimics the pull-up movement.

Mass Diet: Fuel for Your Muscles

Strength training is a stimulus for growth, but without the right fuel in the form of a properly balanced diet, the process of building muscle mass will be much more difficult or even impossible. The key elements of a mass gain diet are an adequate supply of calories (energy surplus), proper distribution of macronutrients and adequate hydration.

Caloric surplus: you have to eat to grow

Building new muscle tissue is an energy-intensive process. The body needs additional energy (measured in calories) not only to cover basic life functions and the costs of physical activity (including training), but also to synthesize new muscle proteins. Therefore, in order to effectively build muscle mass, it is necessary to consume more calories than the body consumes – that is, to maintain a caloric surplus (or positive energy balance). An attempt to build muscle with a caloric deficit (consuming fewer calories than needed) is usually doomed to failure, although beginners with a lot of body fat may experience the phenomenon of so-called body recomposition, i.e. simultaneous slight muscle gain and fat loss.

How to Calculate Caloric Demand and Determine Surplus?

Calculate the basal metabolic rate (BMM / BMR – Basal Metabolic Rate): It is the amount of calories that the body uses at rest to maintain basic life functions (breathing, circulation, organ function). It can be estimated using formulas, e.g. the Harris-Benedict or Mifflin-St Jeor formula.

• Mifflin formula (considered slightly more accurate):
  • For men: BMR = (10 x body weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5
  • For women: BMR = (10 x body weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161
• The Harris-Benedict formula is used to calculate energy requirements, which is important in a diet for muscle mass.
  • For men: BMR = 66.473 + (13.752 x body weight in kg) + (5.003 x height in cm) – (6.775 x age in years) (Note: slightly different constants are given in the form)
  • For women: BMR = 655.1 + (9.563 x body weight in kg) + (1.85 x height in cm) – (4.676 x age in years)

Calculate Total Metabolic Rate (TMR / TDEE – Total Daily Energy Expenditure): BMR only takes into account calories burned at rest. To get your total daily caloric needs, multiply your BMR by your Physical Activity Level (PAL), which reflects your level of daily activity, including workouts.

• Examples of PAL values:
  • 1.2: A sedentary person without regular physical activity.
  • 1.3-1.4: Low activity (e.g. sedentary work + 1-3 light workouts per week).
  • 1.5-1.6: Moderate activity (e.g. sedentary work + 3-5 moderate workouts per week).
  • 1.7-1.8: High activity (e.g. physical work + daily intense workouts).
  • 1.9-2.2: Very high activity (e.g. professional athletes).
• Calculation: TMR = PPM x PAL The result is the estimated number of calories needed to maintain your current body weight.

1. Determine the caloric surplus: To stimulate muscle growth, a certain number of calories should be added to the calculated TMR value. A moderate surplus is recommended to promote muscle growth while minimizing fat gain. Common recommendations are to add 10-20% to your TMR or a fixed value of 250-500 kcal per day. For beginners, it is safer to start with the lower limit of this surplus (e.g. +300 kcal per day) and observe the body’s reaction. Too much caloric surplus leads to unnecessary accumulation of body fat.

Individualization of Surplus and Monitoring

It is important to emphasize that all formulas and calculations only provide estimates of protein values per kilogram of body weight, which are important in diet planning. Actual caloric needs can vary depending on individual metabolic characteristics, genetics, body composition, and many other factors. Therefore, the calculated value of TDEE and caloric surplus should be taken as a starting point and not a final oracle.

Regular monitoring of progress (discussed in detail in section 8), including weighing the body, measuring circumference and taking pictures of the body is crucial. Observing real changes allows you to adjust your calorie intake.

• If your weight is growing too quickly (e.g., much more than 0.5-1% of your body weight per week) and you notice a gain in body fat (e.g., waist circumference), you should reduce your calorie intake slightly.
• If your body weight has been stagnant for several weeks (e.g. 2-3 weeks) despite regular training, it is likely that the surplus is too small (or absent) and you should gradually increase your calorie intake (e.g. by an additional 100-200 kcal per day) and observe your body’s reaction again.

The process of building muscle mass therefore requires not only a one-time calculation of calories, but dynamic adjustment of the diet based on current results and observations.

Macronutrients: Protein, Carbohydrates and Fats in Mass Building

In addition to the total number of calories, the proper distribution of macronutrients in the diet for mass is also extremely important.

Protein: It is an absolutely key macronutrient for muscle building, as it provides amino acids – the building blocks of muscle proteins. An adequate supply of protein is necessary to repair micro-damage caused during training and to stimulate muscle protein synthesis (MPS). For people actively training and striving to increase muscle mass, the recommended daily protein intake is 1.6 to 2.2 grams per kilogram of body weight. Some sources give even higher values, e.g. up to 2.5 g/kg or refer recommendations to lean body mass. Spreading your total daily protein intake over several meals (e.g., 20-40 g of protein every 3-4 hours) may be beneficial for optimizing MPS.

• Good sources of protein: Lean meats (chicken breast, turkey, lean beef), fish (salmon, tuna, cod, mackerel), eggs, dairy products (cottage cheese, cottage cheese, Greek yogurt, skyr, milk), legumes (lentils, chickpeas, beans, peas, soybeans, tofu, tempeh), as well as protein supplements as a dietary supplement. It is important to choose complete proteins that provide all the essential amino acids (animal proteins are complete by nature, vegetable proteins often need to be combined, e.g. legumes with cereals, to obtain a full amino acid profile).

Carbohydrates: They are the main source of energy for the body, including working muscles during strength training. After training, carbohydrate intake is crucial for replenishing muscle glycogen stores (the stored form of glucose in the muscles), which speeds up recovery and provides energy for subsequent training sessions. In a mass gain diet, carbohydrates should make up a significant part of the total calorie supply, 45-60% is often recommended.

• Good sources of carbohydrates: Complex carbohydrates should be preferred, as they provide energy gradually and are rich in fiber and other nutrients. These are, m.in, proteins in the diet that are crucial for building muscles.: whole grain products (wholemeal bread, wholemeal pasta), groats (buckwheat, millet, barley, oat, pearl barley, bulgur), rice (brown, basmati, jasmine), potatoes, sweet potatoes, legumes. Fruits and vegetables are also an important source of carbohydrates, as well as vitamins, minerals, and fiber. Simple carbohydrates (e.g. sweets, sweetened drinks) should be limited.

Fats: They are essential for the proper functioning of the body, m.in. for the production of hormones (including testosterone, important for muscle building), the construction of cell membranes, and the absorption of fat-soluble vitamins (A, D, E, K). Fats are also the most concentrated source of energy (9 kcal/g). In a mass diet, it is recommended that fats provide about 15-30% of total energy.

• Good sources of fats: You should focus on eating healthy unsaturated fats, both mono- and polyunsaturated (including omega-3). They are found in: oily sea fish (salmon, mackerel, herring, sardines), avocados, nuts (walnuts, almonds, hazelnuts, cashews), seeds (chia, linseed, sunflower, pumpkin seeds), extra virgin olive oil, rapeseed oil, linseed oil. You should limit the consumption of trans fats (found in processed foods, hydrogenated vegetable fats) and excess saturated fats (fatty meats, full-fat dairy products, coconut oil, palm oil).

Hydration: Why Water Is Crucial for Muscles

Proper hydration is an often underestimated, but absolutely crucial part of a diet to support muscle mass building and overall training performance.

• The role of water: Water accounts for about 70% of human body weight and is involved in virtually all metabolic and physiological processes. It is essential for transporting nutrients and oxygen to cells, removing waste products, regulating body temperature, and maintaining normal blood volume.
• Effects on Training Performance: Even slight dehydration, in the order of 1-2% of body weight, can significantly reduce physical performance, strength and muscle endurance. Dehydration leads to a decrease in the volume of blood plasma, which makes the blood thicker and the heart has to work harder to pump it. This results in a worse supply of oxygen and energy to the working muscles, and a slower removal of metabolites (e.g. lactate), which accelerates fatigue. In addition, dehydration impairs the body’s ability to thermoregulate through sweating, which increases the risk of overheating during intense exercise.
• Effects on Muscle Growth and Regeneration: Muscles are largely made up of water. Proper hydration is important for maintaining muscle cell volume. Dehydration can negatively affect the process of muscle protein synthesis (MPS), which directly inhibits hypertrophy. It also hinders the transport of amino acids and other nutrients to muscle cells, slowing down repair and regeneration processes after training. Staying hydrated after exercise can speed up recovery and relieve delayed onset muscle soreness (DOMS).
• Drinking recommendations:
  • Daily hydration: Drink water regularly throughout the day, not just around your workout. The general recommendation is about 1.5-2 liters of fluids per day for the average person, but physically active people need more. A good indicator is the color of the urine – it should be light yellow.
  • Before training: To start training in a state of optimal hydration (euhydration), drink about 500-600 ml of fluids 2-3 hours before training and an additional 200-300 ml 20-30 minutes before the start of exercise.
  • During training: During intense strength training, you should drink regularly, in small portions, to replenish fluid losses with sweat on an ongoing basis. A good goal is to drink about 150-250 ml every 15-20 minutes. In total, this gives about 500-1000 ml of fluids per hour of training, depending on the intensity, ambient temperature and individual sweating. It’s important to drink water before you feel thirsty, which is important for maintaining a well-balanced diet. For long and intense workouts, especially at high temperatures, it is worth considering isotonic drinks, which, in addition to water, provide electrolytes and a small amount of carbohydrates.
  • After training: After exercise, you should continue to hydrate to fully replenish lost fluids and support recovery. It is good practice to drink about 150% of the volume of fluid lost during training (which can be estimated by weighing yourself before and after training – 1 kg of weight loss is equivalent to about 1 liter of fluid lost) within a few hours after exercise. If weighing is not possible, simply drink water or other fluids regularly in the post-workout period.

The Most Common Beginner Gym Mistakes and How to Avoid Them

Starting to train at the gym is a great decision, but the road to success can be full of pitfalls. Beginners often make mistakes that not only slow down progress, but can also lead to injuries. Being aware of these mistakes and knowing how to avoid them is crucial.

No warm-up: Many people, in a hurry to get to the main part of the workout, skip or carelessly perform the warm-up. This is a serious mistake because cold, unwarmed muscles and joints are much more prone to injury. Warming up prepares the circulatory and nervous systems for exercise, increases blood flow to the muscles, improves their flexibility and range of motion in the joints, which translates into better performance and training safety.

• Solution: Always take 5-10 minutes before each strength training session to warm up. It should include light cardio exercises (e.g. jogging, stationary bike, elliptical), dynamic stretching (e.g. arm circles, leg swings, trunk bends) and a few light sets of preliminary exercises that you will do first in the actual training.

Bad exercise technique: This is probably the most common and harmful mistake made in the gym, not only by beginners. Performing exercises with the wrong form means that the load does not reach the target muscles, which reduces the effectiveness of training. To make matters worse, poor technique, especially with weighted multi-joint exercises, poses a huge risk of injury to the spine, joints and muscles.

• Solution: Technology should always be a priority over weight. Start by learning the correct movement patterns using a light weight or even your own body weight. Watch reliable instructional materials, record your performance with your phone to be able to analyze it. If in doubt, invest in a few sessions with a good personal trainer who will teach you the correct form of basic exercises.

Too much load too quickly (“ego lift”): The desire to impress others or the impatience to pursue quick results often leads beginners (especially men ) to use too heavy weights over which they do not have full control. This results in compensating for movement by other parts of the body, a breakdown in technique and a drastic increase in the risk of injury. In addition, such training is less effective in stimulating the target muscles.

• Solution: Leave the ego behind the gym door. Start with a weight that allows you to complete the set number of repetitions with impeccable technique throughout the entire range of motion. Apply the principle of progressive overload in a gradual and controlled manner. Remember that no one at the gym judges you by the weights you lift, and the most important thing is safety and long-term progress.

• Irregularity / lack of consequences: Occasional visits to the gym, skipping workouts for no reason or lack of regularity in following the plan is a simple way to lack any results. Building muscle requires regular stimulus and adaptation, as well as proper weight control.
  • Solution: Set a realistic workout schedule that you are able to maintain in the long term (e.g., 3 days a week on certain days). Treat workouts as important meetings that shouldn’t be canceled without a good reason. Consistency is absolutely crucial to making progress.
  • Solution: Respect your scheduled rest days between strength workouts. Prioritize sleep, aiming for 7-9 hours per night. Learn to listen to your body – if you’re feeling excessively tired or sore, you may need an extra day of rest. Overtraining / Not getting enough rest: Beginner’s enthusiasm can lead to the desire to train every day or too hard, without giving the body enough time to recover. Remember that muscles grow when you rest, not when you train. Too frequent and intense training without sufficient regeneration (days off, adequate sleep) leads to overtraining, which manifests itself in a decrease in strength, chronic fatigue, apathy, sleep problems and an increased risk of injury.
    
• Neglecting Diet and Hydration: Focusing solely on training and ignoring the importance of nutrition is a common mistake. Even the best training plan will not bring the expected results in building muscle mass without an adequate supply of calories (surplus), sufficient protein and proper hydration. Training provides a stimulus, but diet provides the building blocks and energy for growth.
  • Solution: Apply the nutritional principles described in detail in section 4 of this article. Take care of a slight caloric surplus, consume 1.6-2.2 g of protein per kg of body weight per day and drink enough water throughout the day, especially around training. Remember that diet and training are equally important.
  
  
• Focusing Only on Selected Parts (“Show Muscles”): Many beginner men focus their efforts mainly on chest and biceps training, while neglecting leg and back training. This leads not only to a disproportionate and often comical-looking physique, but also to muscle imbalances that can cause posture defects and increase the risk of injury.
  • Solution: Use a balanced training plan that engages all major muscle groups. Full Body Workout (FBW) or Upper/Lower Split are an excellent choice for beginners, as they ensure harmonious development of the entire body. Remember that strong legs and back are the foundation for overall strength and stability.
• No training plan: Going to the gym without a specific plan and doing random exercises that just happen to come to mind or for which there is free equipment is a very ineffective strategy, especially if you don’t take into account the calorie content of your diet. Such chaotic training makes it difficult to use progressive overload and monitor progress.
  • Solution: Choose or (if you already have some knowledge) create a specific, structured training plan (see section 7 for examples). The plan should specify training days, exercises, the number of sets and repetitions, and the time of breaks. Stick to this plan for a certain period of time (e.g., 6-8 weeks), consistently using the principle of progressive overload, and then make modifications if necessary.
• Ignoring pain: Beginners may find it difficult to distinguish between normal fatigue and muscle “burning” during exercise and pain signaling potential injury. Training “through pain” is dangerous and can lead to serious injuries.
  • Solution: Learn to listen to your body and distinguish between types of pain. Delayed onset muscle soreness (DOMS), occurring a day or two after a workout, is normal. However, sharp, stabbing pain that occurs during exercise, especially around the joints, is an alarm signal. In this case, stop the exercise immediately. If the pain is severe or persists for a long time, consult your doctor or physiotherapist.
  • Solution: Understand and accept that building muscle mass is a long-term process that requires consistency and patience. Focus on regular application of training and diet, monitor your own progress (even small ones) and enjoy the road itself and the improvement of fitness and well-being. Realistic expectations and a focus on the process, not just the end result, are key to staying motivated. Impatience and Unrealistic Expectations: Expecting immediate, spectacular results is a common cause of frustration and abandonment of training by beginners. Comparing your progress to other people (especially those with more seniority or better genetics) is also demotivating.

Basic Supplements for Beginners: Are They Necessary?

The world of sports nutrition supplements is vast and can be overwhelming for beginners. It’s important to understand the fundamental principle at the outset: supplements are only an addition to diet and training, not a substitute for them. The absolute foundation of building muscle mass is properly planned strength training based on progressive overload, a properly balanced diet with a caloric surplus and adequate amount of protein, and providing the body with enough time to regenerate, especially sleep. No supplement, even the best one, can replace these three pillars. Beginners should first focus on mastering these basics.

However, there are some supplements that have a solid scientific basis to support their effectiveness in helping build strength and muscle mass, and they can be considered as a supplement to a well-planned program. The two most discussed and used in this context are creatine and protein powder.

Creatine: The Queen of Strength Supplements

Creatine is one of the best-studied, most effective, and safest supplements available on the market, especially in the context of strength sports and building muscle mass.

• What is it and how does it work: Creatine is a naturally occurring organic compound in the body (β-methylguanidinoacetic acid), synthesized mainly in the liver and kidneys from amino acids of animal origin. About 95% of creatine is stored in skeletal muscle, mainly in the form of phosphocreatine. Phosphocreatine plays a key role in the rapid regeneration of ATP (adenosine triphosphate) – the basic energy molecule used by muscles during short, intense efforts, such as weightlifting or sprinting. Creatine supplementation leads to an increase in phosphocreatine stores in the muscles, which allows you to work longer and more intensively during training.
  
  
• Benefits: Numerous studies confirm that creatine supplementation has a number of benefits for strength training people:
  • Increase in muscle strength and power: It allows you to lift heavier weights or do more reps with a given weight.
  • Supporting the growth of muscle mass (hypertrophy): Both directly (e.g. by increasing the hydration of muscle cells) and indirectly (by enabling harder and more volumetric training).
  • Improved anaerobic capacity: It increases the ability to perform repetitive, short-term, high-intensity efforts.
  • Acceleration of regeneration between sets: It allows you to recover faster between sets of exercises.
  • Potential cognitive benefits: Research also suggests possible positive effects on brain functions such as memory.
    
• Dosage: The most commonly recommended, simplest and equally effective long-term method of supplementation is to take a constant daily dose of 3-5 grams of creatine monohydrate. An alternative method is the so-called loading phase, which involves taking a higher dose (usually 20 grams per day, divided into 4 portions of 5 g each) for the first 5-7 days, and then switching to a maintenance dose (3-5 g per day). The loading phase leads to faster saturation of the muscles with creatine (the effects may be visible a little faster), but it is not necessary to achieve the full benefits of supplementation. It can also cause temporary gastrointestinal discomfort in some people. With a constant dose of 3-5g per day, full muscle saturation usually occurs after about 3-4 weeks. The time of day of taking creatine is not crucial for its effectiveness – the most important thing is regularity (daily intake). Creatine can be taken with a meal containing carbohydrates and/or protein, which may slightly improve its absorption, or simply with water. There is no need to take cycles (breaks) in creatine supplementation.
  
• Safety: Creatine monohydrate is one of the safest dietary supplements. Numerous studies, including long-term studies (lasting up to 5 years), confirm the lack of negative effects on health in healthy people, including kidney function. Popular myths about the harmfulness of creatine for the kidneys have been repeatedly debunked in scientific studies. The only commonly observed “side effect” is a slight increase in body weight in the initial phase of supplementation, resulting from increased water retention inside muscle cells (which is a desirable phenomenon and may contribute to hypertrophy), and not from fat gain. It is important to keep your body hydrated during creatine supplementation.

Creatine – An Extremely Beneficial Choice for Beginners

In the maze of available supplements, creatine stands out as a particularly valuable choice for people starting strength training with the goal of building muscle mass. Beginners often look for ways to speed up the results and increase motivation. Creatine, while not a “magic pill”, offers real, scientifically proven benefits in terms of increasing strength and promoting muscle growth. For a person at the beginning of the road who experiences the so-called “newbie gains” (faster initial progress ), adding creatine can give a noticeable and motivating impulse to continue working, allowing for faster progression with weights and more intense workouts. Equally important, it is a relatively cheap supplement, extremely safe when used as recommended and very simple to use (3-5 grams a day is enough). Therefore, creatine monohydrate can be safely recommended as one of the first, and potentially even the only, supplements worth considering by a beginner, but keep in mind that it is a supplement, not a replacement, for a solid workout and diet.

Protein supplement: a convenient supplement to the diet

Protein supplements, especially those based on whey protein, are extremely popular among people training at the gym. However, are they essential for beginners?

• Is it necessary? The answer is no, it is not necessary if you are able to meet your daily protein requirements (recall: 1.6-2.2 g/kg of body weight) with conventional foods. A protein supplement, as the name suggests, is a supplement, i.e. a supplement to the diet, not its basis. The priority should always be to provide protein from wholesome food sources, such as meat, fish, eggs, dairy products or legumes.
  
  • Lack of time to prepare wholesome meals.
  • Low appetite.
  • Very high protein requirements (e.g. in people with high body weight).
  • Following a vegetarian or vegan diet, where it is more difficult to get the right amount of protein with a full amino acid profile. Protein powder offers a convenient, fast and relatively cheap way to increase your daily protein intake. It’s especially popular as an ingredient in a post-workout shake (although the timing of protein intake isn’t as critical as once thought) or as an addition to other meals, such as porridge, pancakes, or homemade desserts, increasing their nutritional value and protein content.
    When it can be useful: Protein supplement becomes a useful tool in situations where the intake of adequate amounts of protein from the diet itself is difficult. This may be due to:
    
• Types of whey proteins: Whey protein, obtained from milk during cheese production, is the most popular type of protein supplement due to its high biological value (full amino acid profile, richness of branched-chain amino acids BCAA, including leucine) and good absorption. It comes in three main forms:
  • Whey Protein Concentrate (WPC): The least processed form usually contains 70-80% protein, and the rest is small amounts of fat (including valuable bioactive compounds) and lactose (milk sugar). It is usually the cheapest and considered by many to be the tastiest. It is an excellent choice for most people, including beginners, as long as they do not have problems with lactose tolerance.
  • Whey Protein Isolate (WPI): It undergoes additional filtration processes, thanks to which it contains more protein (usually 90% or more) and minimal amounts of fat and lactose. It is slightly faster to absorb than WPC. It may be a better choice for people with lactose intolerance or those who calculate macronutrients very precisely (e.g. on strict reduction). It is usually more expensive than WPC.
  • Whey protein hydrolysate (WPH – Whey Protein Hydrolysate): Whey protein subjected to the process of hydrolysis, i.e. initial digestion into smaller peptides. This makes it the fastest to absorb. However, this is the most expensive form and usually unnecessary for beginners and most advanced athletes. Differences in the rate of protein absorption in the diet in practice have little significance for the long-term effects in terms of muscle building.
• Other types of proteins: In addition to whey, there are other types of protein supplements available, such as:
  • Micellar casein: is an excellent source of amino acids for muscle cells, which promotes recovery after training. It is also derived from milk, but has a much slower rate of digestion and absorption. It releases amino acids gradually over several hours, making it a good choice at bedtime, for example.
  • Egg protein (egg albumin): High-quality protein with a medium absorption rate, a good alternative for people with allergies to milk proteins.
  • Vegetable proteins: Options for vegetarians and vegans, most often based on soy, peas, rice or hemp. It is worth choosing mixtures of different plant proteins to ensure a more complete amino acid profile.
• Beginner’s choice: A diet for muscle mass and resistance training are crucial for successful muscle building. For most beginner men who choose to supplement with protein, whey protein concentrate (WPC) will be more than enough and the most cost-effective choice. It offers high-quality protein at an affordable price. When choosing a specific product, it is worth paying attention to the protein content per serving, taste and opinions on solubility.

Sample Mass Workout Plans (3 Days a Week)

Having a specific training plan is crucial for regularity and the ability to monitor progress. Below are two sample training plans for beginner men, aimed at building muscle mass, designed to be implemented 3 times a week.

Important rules before you start: Take care of the appropriate calorie content of your diet and introduce peanut butter as a source of healthy fats.

• Warm-up: Each workout should start with a 5-10 minute warm-up, including light cardio exercises (e.g. jogging, jumping jacks), dynamic stretching of the main muscle groups and a few light sets of the first exercise from the plan.
• Technique: Focusing on the correct form of performing each exercise is an absolute priority, more important than the weight lifted. Take your time, control the movement, especially in the lowering phase.
• Progression: Remember the principle of progressive overload. When you are able to complete the assumed number of repetitions in a given set with good technique, try to slightly increase the weight, number of repetitions or sets in the next training. Keep a training diary to track your progress.
• Rest between sets: Follow the recommended rest periods between sets. Breaks that are too short can prevent you from doing the next set with the right weight and technique, and too long – unnecessarily prolong the workout and reduce its intensity.
• Rest between workouts: Keep at least one day off between training days to allow your muscles to recover.
• Cool-down: After the strength part of the workout, it is worth spending a few minutes to slightly static stretching the main working muscles or rolling with a foam roller. This can help to improve flexibility and reduce muscle tension.

Plan 1: Full Body Workout (FBW)

FBW training involves exercising all the major muscle groups during each training session. This is an excellent method for beginners because:

• It stimulates the muscles frequently (3 times a week), which promotes adaptation and growth.
• It allows you to effectively learn and improve the technique of basic multi-joint exercises, which is important for achieving better results in physical exertion.
• It is relatively simple to organize.

Schedule: Train 3 days a week, e.g. Monday, Wednesday and Friday, leaving the remaining days for rest and recovery. In the following weeks, you can rotate plans A and B (Week 1: A-B-A, Week 2: B-A-B, etc.) to introduce a greater variety of stimuli.

Sample FBW Plan (3 days/week, A/B rotation)

Training Day	Exercise	Series	Repetition	Break between sets	Comments
A	Barbell Back Squat (or Goblet Squat with Dumbbell)	3-4	8-12	90-120 seconds	Focusing on depth and a straight back is crucial in resistance training to maximize the effects in building muscle.
A	Barbell/dumbbell bench press	3-4	8-12	90-120 seconds	Controlled lowering, elbows at an angle of approx. 45-75 degrees.
A	Barbell row with an overhand grip (or one-handed dumbbell)	3-4	8-12	90-120 seconds	A bent torso, a straight back, pulling to the abdomen/chest.
A	Standing Soldier Press (OHP) (or Overhead Dumbbell Press)	3	10-15	60-90 seconds	Tight stomach and buttocks, full extension of the arms.
A	Arm curls with a barbell (or dumbbells) – Biceps	2-3	10-15	60 seconds	Elbows close to the torso, without rocking the body.
A	Lying barbell French press (or arm extension on a pulley) – Triceps	2-3	10-15	60 seconds	Movement control, elbows stable.
A	Plank – Belly	3	30-60 seconds	60 seconds	The body is in a straight line, the stomach and buttocks are tight.
B	Classic deadlift (or Romanian Deadlift – RDL)	3-4	6-10	120-180 seconds	A key technique! Straight back, barbell close to the body. Start very lightly or with RDL.
B	Barbell/dumbbell bench press (upper chest)	3-4	10-15	90-120 seconds	The bench is set at an angle of about 30-45 degrees.
B	Pull-ups (Assisted/Negative) or Pulling Down the Upper Pulley Bar	3-4	8-12	90-120 seconds	Full range of motion, lowering phase control.
B	Dumbbell raises sideways standing – Shoulders	3	12-15	60 seconds	Lifting the arms to shoulder level, slightly bent elbows.
B	Hammer Grip Curl (Dumbbells) – Biceps/Forearm	2-3	10-15	60 seconds	Thumbs pointing upwards throughout the movement.
B	Push-ups on parallel bars (with assistance) or Classic push-ups with narrow spacing – Triceps	3	Max reps	90 seconds	Focus on the work of the triceps, torso vertically (push-ups on the parallel bars).
B	Leg raises while hanging on a bar (or lying down) – Abdomen	3	10-15	60 seconds	Movement control, avoiding rocking (in hanging).

Plan 2: Upper/Lower Split Training

This system consists of dividing the workouts into sessions dedicated to the upper body (chest, back, shoulders, arms) and sessions dedicated to the lower body (legs, buttocks, calves) and abdominal muscles. With 3 workouts per week, each body part is trained an average of 1.5 times per week, which still provides a good frequency for beginners. This division allows you to perform a slightly larger volume (more exercises/sets) per part during one session compared to FBW.

The schedule (3 days/week – rotational) should include a properly balanced diet to support the growth of muscle tissue. Similar to FBW, train 3 days a week with days off. The plan is rotational – one week you do two up and one down workouts, and the next week you do two bottom workouts and one mountain workout.

• Week 1: Monday (top), Wednesday (bottom), Friday (top)
• Week 2: Monday (Down), Wednesday (Up), Friday (Down)
• Week 3: Monday (top), Wednesday (bottom), Friday (top)
• … and so on, keeping in mind the importance of diet in the process of muscle tissue development.

Sample Up/Down Plan (3 days/week – rotational)

Training Type	Exercise	Series	Repetition	Break between sets	Comments
MOUNTAIN	Barbell/dumbbell bench press	3-4	8-12	90-120 seconds	A basic chest exercise.
MOUNTAIN	Barbell row with an overhand grip (or one-handed dumbbell)	3-4	8-12	90-120 seconds	Building back thickness.
MOUNTAIN	Standing Soldier Press (OHP) (or Overhead Dumbbell Press While Sitting)	3	10-15	60-90 seconds	Shoulder development.
MOUNTAIN	Pull-ups (Assisted/Negative) or Pulling Down the Upper Pulley Bar	3	8-12	90 seconds	Building back width.
MOUNTAIN	Arm curls with a barbell (or dumbbells) – Biceps	3	10-15	60 seconds	Bicep insulation.
MOUNTAIN	Lying barbell French press (or arm extension on a pulley) – Triceps	3	10-15	60 seconds	Triceps isolation.
BOTTOM + ABDOMEN	Barbell Back Squat (or Goblet Squat with Dumbbell)	3-4	8-12	90-120 seconds	A basic leg exercise.
BOTTOM + ABDOMEN	Romanian Deadlift (RDL) with Barbell/Dumbbell (or Lying Machine Leg Curl)	3-4	10-15	90 seconds	It engages the back of the thigh and buttocks.
BOTTOM + ABDOMEN	Dumbbell Walking Lunges (or Bulgarian Squat) are an excellent resistance training exercise that helps build muscle.	3	10-12 per leg	60-90 seconds	It strengthens the legs and buttocks, improves stabilization.
BOTTOM + ABDOMEN	Standing (or sitting) toe climbs – Calves	3-4	15-20	45-60 seconds	Isolation of calf muscles.
BOTTOM + ABDOMEN	Plank – Belly	3	30-60 seconds	60 seconds	It strengthens the deep abdominal muscles and core.
BOTTOM + ABDOMEN	Leg raises while hanging on a bar (or lying down) – Abdomen	3	10-15	60 seconds	It engages the lower parts of the abdominal muscles.

Please note that these are only sample plans. They can be modified, adapting the exercises to the available equipment and individual preferences, while maintaining the basic principles (focus on multi-joint exercises, appropriate volume and intensity, progression).

Monitoring Progress: How to Know You’re Going in the Right Direction?

Regular monitoring of progress is an essential part of an effective process of building muscle mass. It allows you not only to assess whether the training plan and diet you are using to bring the expected results, but also to identify possible stagnation and make the necessary adjustments in time. Tracking your own achievements is also a powerful motivational tool, showing you how far you’ve already come.