A reference for beginners
Straight answers on building muscle, with no fluff.
If you're new to training, this is a good place to start. The reading list below shows what to learn first. The form guides cover the main lifts. The calculators do the maths for you.
Step 1
The beginner reading list, in order.
- 01
How long until I see muscle results
What changes by week 4, week 12, and the rest of year one.
- 02
How many days a week should I train
The honest answer for a beginner, with three options that work.
- 03
What is progressive overload
The one rule that drives every gain you'll ever make.
- 04
How to structure your first workout programme
A simple, evidence-based week-one plan you can run for months.
Tools
Calculators to do the maths for you.
Plug in your numbers and get an honest answer. Each one is also embedded in the article that explains it.
Protein Calculator
Daily protein target in grams, with a meals breakdown.
Open →TDEE & Calorie Calculator
Maintenance, bulk, and cut numbers with a macro split.
Open →One Rep Max Estimator
Estimate your 1RM and the full percentage table.
Open →Weekly Volume Calculator
Total sets per muscle per week, with an evidence-based status.
Open →
Nutrition
How much protein do I actually need
The number per kg of bodyweight, plus what to do if you can't hit it.
Form
Squat form guide
Three cues, three mistakes, and a setup that fixes most beginners.
Sets & Reps
How many sets per muscle per week
The range that actually drives growth, and when more is wasted.
Beginners
How sore should I be after the gym
Soreness is not a measure of progress. Here's what is.
Beginners
Free weights vs machines for beginners
Both work. The right answer depends on three things.
Sets & Reps
Best workout splits compared
Full body, upper/lower, PPL, bro splits — when each one wins.
Plain-English answers, in your inbox.
No fluff. No motivational posts. Just one beginner-friendly answer when there's something worth sending.