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0 of 6 steps completedStep-by-Step Instructions
1 Step 1: Pick a beginner program (compound lifts)
Step 1: Pick a beginner program (compound lifts)
Beginner programs use the big compound lifts — squat, deadlift, bench, row, overhead press. These build the most muscle in the least time. Skip biceps curls until year 2.
Starting Strength (book)
Mark Rippetoe's foundational program. Free explanations all over YouTube. ~$25.
Stronglifts 5x5 (free PDF)
Simpler than Starting Strength. Three workouts alternating A/B. Free.
2 Step 2: Lift 3 days/week
Step 2: Lift 3 days/week
Three full-body workouts per week is enough for beginners. More frequency doesn't speed up adaptation — recovery time does.
Mon/Wed/Fri (or T/Th/Sat)
Day off between each. Don't lift 4+ days in a row as a beginner.
45-60 min per session
Workouts shouldn't be marathons. 5x5 with full warmup = 45 min.
3 Step 3: Progressive overload (add weight every workout)
Step 3: Progressive overload (add weight every workout)
The secret to gains: lift slightly heavier than last time. Add 5 lbs to upper body lifts (bench, press) and 10 lbs to lower body lifts (squat, deadlift) every workout. Add weight even when you don't want to.
Add 5/10 lb every workout (linear progression)
Upper body +5 lbs. Lower body +10 lbs. Until you can't.
Stalled? Deload 10%, work back up
After failing for 2 sessions, drop weight 10% and rebuild. Don't grind reps.
Track in a notebook or app
Boostcamp app or a $5 spiral notebook. You CAN'T add weight if you don't know what you lifted last time.
4 Step 4: Eat protein (0.7-1g per pound bodyweight)
Step 4: Eat protein (0.7-1g per pound bodyweight)
Without enough protein, no amount of training builds muscle. 150 lb person = 105-150g protein daily. Most beginners eat way less than they think.
Whole food protein every meal
Chicken, fish, eggs, Greek yogurt, lean beef. 30-40g per meal.
Whey protein for shortfall
Optimum Nutrition Gold Standard. 24g per scoop. ~$60 for 5 lb tub.
Creatine monohydrate (best supplement)
Most-studied supplement. 5g daily, no cycling. ~$20 for 1 lb (lasts 3 months).
5 Step 5: Sleep 7-9 hours
Step 5: Sleep 7-9 hours
Muscle grows during sleep, not during workouts. Less than 7 hours = muscle loss, plateau, injuries. The single biggest under-recognized factor.
Consistent bedtime (within 30 min)
Wake time matters more than weekend bedtime. Consistency beats duration.
Cool dark room (65-68°F)
Cool sleep = deeper sleep. Blackout curtains, fan, sleep mask.
6 Step 6: Track progress monthly (don't obsess weekly)
Step 6: Track progress monthly (don't obsess weekly)
Muscle builds slowly. Monthly photos and waist/arm measurements show real progress. Daily scale checks reflect water, not muscle.
Monthly progress photos (same lighting/angle)
Side by side after 3 months = real visible change. Daily mirror doesn't show it.
Track waist + arm + thigh measurements
Soft tape measure. Same spots monthly. Muscle and fat changes show up before scale changes.
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