Introduction
This is a basic guide to the fundamentals of weight lifting. Whether you’re a beginner or advanced lifter, it’s important to understand these principles and why they work. There’s plenty of misleading information out there like “confusing” the muscle, and it’s important to remember what really works instead of wasting your time. I want to make sure you don’t waste your time like I have across my fitness journey, so this is the information I wish I’d had all along (or at least always remembered along the way).
There are two main types of working out:
Lifting weights, also known as resistance training, involves using weights or other forms of resistance to strengthen and build muscle.
Cardio, on the other hand, is focused on increasing heart rate and improving cardiovascular endurance. Cardio is important for burning calories and improving heart health.
While it is recommended to do a combination of both resistance training and cardio for overall physical fitness, this guide will focus on the first bullet as our primary goal is building muscle. You should be doing at least two days of resistance training a week if you want to build muscle.
With this guide, I’m going to walk you through:
Progressive Overload
What to actually do pre-workout
Workout Tools
What to focus on
Post Workout and Recovery
Let’s get into it.
Progressive Overload
If you learn nothing else from this guide, remember progressive overload. It will be your Northern Star across your entire fitness journey, and all you truly need to do to grow bigger and stronger. I don't care what program you run, mine or otherwise, progressive overload must be followed if you want to grow bigger and stronger muscles. So what is it?
Progressive overload refers to the concept of gradually increasing the demands placed on the body during training in order to continue making progress and adaptations. It is THE principle of effective strength training as the body will only continue to improve if it is consistently challenged.
(Challenged, not confused. Again, confused muscles is pure influencer/fad nonsense. Your muscle has no idea what stimulus it's working against it, it just knows it can do it or not.)
Progressive overload works because it is based on the principle of adaptation. When the body is subjected to a new or increased demand, it will respond by making adaptations that allow it to better meet that demand in the future. AKA the body will increase its muscle mass and strength in response to the demands placed on it during training. These adaptations allow the body to better handle the increased weight and thus continue making progress. The goal of progressive overload is to continually challenge the body, so that it is forced to adapt and become stronger.
So how do we do it? This can be achieved in a number of ways, such as:
increasing the weight lifted
increasing the number of reps performed
increasing the quality of the reps performed
decreasing the amount of rest time between sets.
I want you to focus on the first 3 as they're the ones that count the most towards your strength and muscle size. Increasing the weights, reps, and quality will grow your muscles the most. The 4th is more cardio based and can largely be ignored. Every single workout you do you need to achieve one of, or all of, those first 3 bullet points. In practice, this will look something like this:
Week 1: 100 pounds for 3 sets of 10 reps
Week 2: 100 pounds for 3 sets of 12 reps
Week 3: 100 pounds for 3 sets of 14 reps
Week 4: 105 pounds for 3 sets of 10 reps
Week 5: 105 pounds for 3 sets of 12 reps
Week 6: 105 pounds for 3 sets of 14 reps
In this example, the person starts by increasing the number of reps performed at the same weight, and then begins to increase the weight lifted and starting all over again with the new weight. This allows them to continue challenging their body and making progress.
This is how it should work. Once you hit the top of your rep range, you need to increase the weight again. This will usually be in 5lbs, though adjust as needed based on the amount of reps you can do. If you add 5lbs and can still hit near the top of the rep range, add more weight until you're again at the bottom of your rep range. Then next workout try and add more reps. Repeat.
You will do this over and over again. This is progressive overload. This works. The proof will be right in what you could previously lift vs what you are now lifting. Which is why you need to track your lifts so that you know what you lifted last time and have a clear goal in mind of beating this time. I personally keep a notebook and handwrite my exercises, weights, and reps/sets but there are apps out there or even just your Notes on your phone. Whatever you do, make sure you record what you did. Trying to remember what you last did is a recipe for disaster. You need to know for sure what you did so you can beat it.
You are working against your past. Conquer it. Crush it.
What to actually do pre-workout
Before starting a workout, it is important to adequately prepare the body for exercise. You are about to stress your body in ways it just doesn’t normally do in every day settings and so you need to make sure it’s first ready to do so.
A pre-workout routine is important because it helps prepare your body for the physical demands of your workout. This will help you maximize your performance and reduce the risk of injury.
It should go without saying, but an important aspect of pre-workout is hydration. It is important to drink plenty of water before, during, and after your workout to ensure that your body has enough fluid to support your physical activity. Your body is 70% water, you need to make sure you’re hydrated. Working out while dehydrated will cause a loss in performance and safety.
Another important aspect is eating a carb-filled meal beforehand. Carbohydrates are the body's primary source of fuel, so eating a meal rich in carbs before your workout can help provide the energy you need to power through your workout. I like to eat around 50-80g of carbs about an 1-1.5 hours before my workouts.
It may be all the rage lately to workout fasted (not having eaten yet), but I do not recommend it. Again, your body uses carbs for fuel. If your body doesn’t have readily available carbs it will need to deplete your body elsewhere to fuel you. That said, if it works for you then do so.
In addition to hydration and nutrition, you may also choose to take supplements before your workout. Caffeine is the most popular pre-workout supplement because it helps boost energy and focus, and more importantly is relatively cheap and available. You really just need coffee. Other popular supplements include:
Beta-alanine: Beta-alanine is an amino acid that can help improve muscular endurance and reduce fatigue.
Creatine: Creatine is a popular pre-workout supplement that can help increase strength and power output.
Nitric oxide: Nitric oxide is a molecule that can help improve blood flow and oxygen delivery to working muscles.
Branched-chain amino acids (BCAAs): BCAAs are a group of essential amino acids that can help support muscle growth and repair.
Of these, I’d really only say creatine is essential. For me, 5g daily of creatine is non-negotiable. It works, and has other cognitive benefits as well. Take it. But, you can find a dedicated pre-workout supplement mix that usually has some or all of these mentioned supplements if you like or find it helpful, though personally the difference is likely negligible and/or all placebo.
Finally, it is also important to warm up before your workout. You should do this by using a light weight for the exercise you are going to do, and gradually increasing the weight until you’re at your working weights. This would look something like:
Always start with zero weight, whether that's just bodyweight, the empty rack, or the bar, so that you mentally and physically prepare for the movement alone of the exercise. Get the movement right before you add weights.
Increase the weight to something you can do 20 reps of. Instead do 6.
Increase the weight again to something you can do 15 reps of. Instead do 4.
(Optional) Increase the weight again to your working weight and instead do 1-2 reps.
Doing this can help prepare your muscles and joints for the demands of your workout, and can help reduce the risk of injury.
Time to actually workout.
Workout Tools
When it comes to resistance training, there are a few options to choose from. All can help you build muscle, though the more stress you’re able to subject the muscle to work against the more you’ll be able to grow bigger and stronger.
Bodyweight training uses the weight of your own body as resistance. Our bodies do not weigh nothing, we can use this to train by fighting gravity’s natural pull on our body. This can be done using exercises like pushups, squats, situps, lunges, etc. Bodyweight training is a convenient and versatile way to train, and it can be done almost anywhere.
Bands: Bands are rubber or elastic bands that provide resistance when stretched. They are often used in conjunction with bodyweight exercises to add extra resistance. Bands are portable and easy to use, making them a convenient option for those who travel or do not have access to other types of resistance training equipment.
Free weights: Free weights include things like dumbbells, barbells, and just even the weight plates themselves. Free weights provide a wide range of resistance levels do to their ability to just adjust the weight by grabbing more or another level up. However, free weights can be more difficult to use due to the added coordination and technique required to ensure you’re not accidentally using other muscles than you were actually trying to work.
Machines: Machines use levers, pulleys, and other mechanisms to provide resistance. Machines are often easier to use than free weights machines are easier to use because machines typically have fixed movements, which can help people to perform the exercise correctly and safely, while ensuring you are truly targeting the muscle. They are also more versatile than free weights as they allow you to quickly adjust the weight and the range of motion to you. Lastly, you don't have to worry about finding, setting up, and putting back the weights for your workout. This makes it easier to get a quick and effective workout.
All that being said, my own preference runs as follows:
Machines > free weights > resistance bands > body weight
Ultimately, use what works for you. I will never advocate for you to train in a style that is either uncomfortable or painful for you, as I myself don’t even do that. For instance, bench press hurts my shoulders, no matter how perfect my technique. Machine press doesn’t. Thus, I machine chest press instead of bench pressing. I’m not trying to be a powerlifter who has to bench press so I don’t. Neither should you.
Now you need a program.
Program
A weightlifting program is a structured plan for performing weightlifting exercises. You do not want to be just winging it in the gym. That gets you nowhere. You need to know what exercises you’re doing and when if you want to progress.
There are many different types of weightlifting programs, and ultimately the one you chose will depend on your own preferences. Some of the most popular include full body (my preference), PPL (push/pull/legs), and bro split programs.
Full body programs: Full body programs involve performing exercises that target all major muscle groups in each workout. These programs are often used by beginners or those who are looking to improve overall fitness.
PPL programs: PPL programs involve dividing exercises into push, pull, and legs workouts. These programs allow individuals to focus on specific muscle groups on different days, which can be useful for improving muscle balance and reducing the risk of overtraining.
Bro split programs: Bro split programs are designed to allow individuals to focus on specific muscle groups on different days of the week. For example, a typical bro split program might involve chest and triceps on Monday, back and biceps on Tuesday, legs on Wednesday, shoulders on Thursday, and so on. These programs are often used by advanced weightlifters who are looking to maximize muscle growth and strength.
Overall, the best weightlifting program will depend on individual goals, fitness level, and preferences. Try them all and see what you like!
Once you’ve decided on the type of program, you’ll need a quality designed one. My own program is posted for paid subscribers only, but you can also buy it here for only $10:
That’s the exact program I follow. Hope you like it as much as I do!
Finally, let’s talk recovery.
Recovery
You’ve done it. You’ve successfully lifted and worked on conquering your body to become better. It’s time to recover which is just as important as everything you’ve done up to this point, if not more so.
The importance of muscle recovery after weight lifting cannot be overstated. When you lift weights, you are causing tiny tears in your muscle fibers. This is a normal and necessary part of the muscle-building process, but it can also cause soreness and muscle fatigue. To repair and rebuild these muscle fibers, your body needs time to rest and recover. This is where muscle recovery comes in.
There are several steps you can take to help your muscles recover after weight lifting:
Get plenty of sleep: Sleep is essential for muscle recovery. During sleep, your body produces growth hormone, which helps to repair and rebuild your muscles. Aim for 7-9 hours of sleep per night to maximize muscle recovery.
Eat protein: Protein is the building block of muscle, so it's important to consume enough of it after a workout. This will help your body repair and rebuild the muscles you've worked. Aim for 1g of protein per pound of bodyweight daily.
Stay hydrated: As previously mentioned, dehydration can hinder muscle recovery, so it's important to drink plenty of water after a workout.
Use a foam roller or massage gun: Both can help to increase blood flow to your muscles, which can speed up recovery. Use on your sore muscles for a few minutes after a workout to help reduce soreness and stiffness.
Take a break: It's important to give your body time to recover between workouts. This means taking at least one day off from weight lifting each week, and avoiding working the same muscle group two days in a row. Your muscles grow during recovery. Think of these days as growth days just as important as the days you spend in the gym.
Conclusion
That’s it guys. This is all the basic info you need to know to begin weightlifting, or as a refresher if you’re already a seasoned vet.
Always remember:
Weight lifting is not cardio. They are two separate things
Progressive overload causes muscle and strength growth
Preworkout routines are key to maximizing performance and safety
There are various types of resistance training methods, such as machines, free weights, resistance bands, and bodyweight. Use the one that suits you and your goals
There are different types of programs, like full body, PPL, and Bro Split among others. Use the one that suits you and your goals
Recovery is important. Don’t neglect to take time off and rest, hydrate, and refuel your body for the next one.
I hope you’ve found this guide helpful. Stay strong and get after it bros.
DISCLAIMER: Please note that I am not a healthcare professional or doctor, and the information provided should not be taken as medical advice. The information provided is for educational and informational purposes only, and is not intended to diagnose, treat, or cure any medical condition. If you have any concerns or questions about your health, please consult with a healthcare professional or doctor. The information provided is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a healthcare professional or doctor before making any decisions about your health or medical treatment.