Top 10 Muscle Building Tips for BEGINNERS


It’s no secret that it takes time to build muscle but what if you could do it faster by working smarter rather than harder. Well, that’s exactly what I want to go over today the 5 biggest and best muscle building tips for beginners and naturals. And you might be thinking well who the heck are you to be giving me tips on building muscle and that’s a very fair question. Afterall I spend most of the time on this channel talking about fat loss but my experience with fitness is firmly rooted in natural bodybuilding. I took myself from being a chubby teenager with hardly any muscle to a 230-pound fitness model and I did it all naturally. So if you want to learn how to build muscle using steroids there are probably way better sources out there but if you want to learn how to do it naturally give this video a chance because I spent over 10 years focusing on finding the fastest ways to build muscle, and in the process of opening 3 gyms I also prepped a lot of men and women for natural bodybuilding and bikini competitions

So today I want to give you all my most guarded muscle building secrets for free. I’m also going to do my best to make all these tips unique so it’s not going to be the same old stuff that you’ve heard over and over again like simply telling you to eat more protein. With that said let’s start with the very first tip which is to incorporate periodization. When done correctly this is one of the most powerful things you can do to improve your muscle strength and size consistently. In a nutshell, periodization is the systematic breakdown of your training plan over the course of time and it will include micro mesh and macro Cycles. Which will eventually break down your training plan into weeks months and years.

But instead of explaining to you every possible way that you could incorporate different cycles of periodization I’d rather give you guys a simple actionable plan to consistently make progress using the exact periodization strategy that helped me the most. You’re gonna start by finding out what maximal weight load you can lift for each of your compound exercises for roughly 9 to 10 reps. This means that if you select a weight that you can do for 11 reps you should up that weight and the same goes vice versa if you select a weight that’s too heavy and you can only do it for 7 reps drop the weight. You’re going to stick this rep range for 2 to 3 weeks straight and you’re going to try to increase the weight that you’re using over the course of these two to three weeks again staying within that 9 to 10 rep range. After those two to three weeks are over you’re going to switch to a rep range of 5 to 7 reps.

Again find the maximum weight you could do for that rep range which should obviously be more weight than what you were doing for 9 to 10 reps. Now you’re going to stick to this new rep range for another two to three weeks once again trying to up the weight whenever you can as long as you stay Within that 5 to 7 rep range. Finally, after you’re has done with those weeks you’re going to do a rep range of 3 reps for all those compound exercises again for two to 3 weeks before switching back to the original 9 to 10 rep range. When you come back to the 9 to 10 rep range you’ll notice that you were significantly stronger and able to lift more weight. And you just continuously work through these Cycles. Every time you come back to an old rep range you want to try to increase your weight load even if it’s by 2.5 lbs. This method helped me break through some of my biggest plateaus that I’ve experienced with building muscle. Literally, do exactly that and I promise you won’t be disappointed with your results. Let’s move on to the second tip increase meal frequency.

Now I know this goes against my typical advice that I give for fat loss. For fat loss, meal frequency doesn’t matter that much but building muscle requires a lot of calories especially if you’re struggling with building muscle you’re going to need a lot of food. The only way that you’re going to be able to eat enough throughout the day is by eating more often. As you build more muscle the only way you’re going to be able to continue building muscle is by continuing to up the amount CLEAN food you’re consuming throughout the day. When I was at my biggest at 230 pounds I was eating 8 to 9 times a day waking up in the middle of the night to have an additional protein shake to keep my body in a constant muscle building mode. When you first start bulking up you don’t have to start with 8 to 9 meals a day you can start with four to 5 meals a day but as your muscles grow your diet will as well.


My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with almost 1,000,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to
Founder // Gravity Transformation, Max Posternak