How to Build Muscle from Scratch

The gym can be a scary place for someone who's never been there before. There are the big weights, the confusing machines that seems impossible to use, and the intense gym members who are already in great shape. For many beginners, getting healthy and building muscle may seem far out of reach.

But everyone has to start somewhere.

However, before you can start hitting the big weights, you first have to make sure that you are in good shape to start. “If your heart isn't trained to handle strenuous activity, you could risk seriosuly hurting yourself,” said Carey Swartz, a Binghamton University Physical Education Professor.

To start your journey towards strong and defined muscles, the best first step is to start a routine that focuses on cardio training. Thirty minutes of cardio everyday for 2-3 weeks will condition your body and heart for strength training.

After a few weeks of cardio, your body will be prepared for weight training. You'll want to build a strong foundation of muscle throughout your entire body, so it is best to do a total body workout.

“A total body workout is when you work all of the major muscle groups in one single workout,” said Paul Nowak, a BU student who has been weight-training for over 5 years.

There are six major muscle groups that are the focus of all workouts. They include the biceps, triceps, shoulders, legs, chest, and back.

A total body workout is best done via circuit training. Circuit training works all muscle groups by using low weights, and high repetitions of lifting.

“One exercise per muscle group will round out your total body workout,” Nowak said. “And you'll see results all throughout your body, which is encouraging.”

A general rule of workout thumb: once the weight you're lifting doesn't seem challenging, it's time to add some more.

While circuit training looks to work all of the major muscle groups in one workout, strength training focuses on only two major muscles at a time. This allows you to do more types of exercises -and therefore more work- per muscle in one session.

But make sure to hit all of the muscle groups- you can risk making your body disproportionate.

“I've seen a lot of guys at the gym who will just focus on building their upper body,” Paul said. “And they'll end up with huge arms and shoulders, but small chicken legs.”

Once you've gotten on board with a strength training routine, there are different methods you can use to intensify your workout to get maximum results.

“I like pyramid sets because I feel myself pushing through to my maximum potential,” Nowak said. “It feels good to start at 20lb bicep curls, and max-out at 80lbs.”

While it might take a long time to climb up to 80lb bicep curls, it definitely isn't impossible. Weight-training is appropriate for people at all levels of experience, it's just a matter of starting where you're comfortable, and taking baby-steps from there.

“Doing the exercises isn't difficult,” Swartz said. “The hard part is getting yourself off the couch and starting a routine.”