learn
learn.
a few things worth knowing before you walk into a gym.
01how much protein do you need to build muscle?aim for 0.7 to 1 gram of protein per pound of bodyweight per day. for most beginners, that's 120 to 180 grams. here's how to hit that target every day.02how many reps should i do?for heavy compound lifts (bench, squat, deadlift), 3 sets of 4-6 reps. for everything else, 3 sets of 8-12. here's why the range changes by exercise.03how to warm up before liftinga warm-up before lifting takes 10-15 minutes. here's the structure: 5 minutes of general movement, then specific warm-up sets for your first exercise.04how to start lifting.what to wear, what to bring, how often to go, and how to pick a program. a beginner's first-day guide to the gym.05what is progressive overload?progressive overload means your training gets slightly harder over time, so your body keeps adapting. here's the concept, the methods, and the mistakes.06what is push/pull/legs?push/pull/legs is a three-day training split that groups muscles by movement pattern: push, pull, legs. here's how it works and why it's great for beginners.