beginner
6 articles
-
How Many Sets Do Beginners Need to Build Muscle?
Research-backed guide to beginner set volume: start with 2-4 technique sets, progress to 1-2 hard working sets, and cap at 10-20 weekly sets per muscle.
-
Beginner Warm-Up and Weight Selection: Your First 3 Weeks in the Gym
Learn the science-backed approach to warming up and selecting working weights as a beginner. Master technique first, then add intensity for long-term gains.
-
Exercise Selection for Beginners: Build Muscle with Compound Movements
Research-backed guide to choosing exercises for muscle growth. Learn how compound movements and distributed training maximize hypertrophy for beginners.
-
Good vs. Bad Lifting Technique: 7 Signs Your Form Builds Muscle
Learn the 7 indicators that your lifting technique actually drives muscle growth, plus 5 rules for strength-focused training. Science-backed form cues.
-
The Muscle Growth Hierarchy: Prioritize What Actually Matters
Dr. Eric Helms reveals the 5 levels of muscle building, ranked by importance. Learn what to focus on first for maximum hypertrophy results.
-
Progressive Overload: The Only Principle You Need for Muscle Growth
Learn how progressive overload works, why it matters, and how to implement it in your training for consistent strength and muscle gains.