5 Things EVERY Beginner Lifter Should Know!

(2:57)- Full 12 Week program (Beginner & Advanced)

(8:03)- Building Your Meal Plan! Learn How To Calculate Protein, Carb & Fat Daily Intake For Your Goals!

(10:44)- Need help with your fitness goals?


We all make mistakes. It’s a fact of life. But lucky for you, I’m here to make sure you make as little as possible when it comes to reaching your goals! Believe it or not, a lot of seasoned lifters tend to forget these five things too, so maybe a little refresher course is needed for everyone.

Why Do Beginners Still Have So Many Problems?
But the main reason I want to talk about these things is because as a beginner lifter trying to reach your goals, your training schedule can get super chaotic very fast. Especially if you don’t know where to start or how to establish a proper foundation.

The problem is in that most beginners are usually very excited and eager to see quick results and at the same time they’re constantly bombarded by fad articles in fitness magazines and now, more than ever, Fake-Natty YouTubers which inevitably leads to unrealistic standards and goals. As a result, a lot of beginners become frustrated by the lack of their results and desperately try to turn the tables by experimenting with a NEW PROGRAM or a new muscle-building “secret routine” every week, and finally they end up quitting fitness altogether just because they didn’t have the right tools and knowledge to begin with.

So for that reason alone, which is actually the main reason I started my YouTube channel 6 years ago, I decided to share with you my 5 BEST TIPS that every beginner should know!

1. Establish A Foundation By Focusing On Compound Movements!
When you step into the weight room for the first time there are just too many options to choose from and it can become very overwhelming. Barbells, dumbbells, machines, bodyweight exercises, bands, cables the list goes on.

But the weight room doesn’t have to be intimidating. As a beginner, you just need to focus on building a strong foundation, grow your major muscle groups, strengthen your tendons and connective tissue and increase your work capacity over time. Now, the best way to do all that is simple and it’s by utilizing compound movements in your routines.

If you’re unfamiliar with this term, compound movements are exercises that train more than one muscle group at the same time and are also known as multi-joint exercises. For example, an exercise like a triceps kickback will only isolate and work your triceps during a set. But an exercise like a barbell bench press will train the entire chest, triceps and shoulders at the same time during a single set. So, as you can already see, compound movements will build more overall strength and muscle mass much faster than isolation exercises. They can also help prevent asymmetries and muscle imbalances as well.

So, with all that in mind, you need a program that focuses on compound exercises and also ensures that you train all your major muscle groups twice a week if you want to maximize your muscle gains. My recommendation for you is to simply eliminate all the guess-work and follow a 100% proven program like my 12 Week Push/Pull/Legs which is ideal for increasing your strength and muscle quickly & effectively.

Now having said that, you also need to understand that the number one prerequisite for muscle-building is progressive overload, which is a fancy way of saying “making progress in the weight room”. This can be done by either increasing the resistance, increasing sets or reps, or decreasing rest intervals between sets.

However, you WILL NOT be able to do any of these things if you do not STICK to a program for at least 6 to 8 weeks. This is because if you start changing your program week to week, you’re always doing something new and your body has no time to adapt and grow. Therefore, it’s smart to generally follow a program until you stop making progress with it and that could be 3 months, 4 months or even up to a year.


Program Selector – Get The Right Program For You! – https://muscularstrength.com/Program-Selector
Subscribe To My Channel – https://www.youtube.com/user/ScottHermanFitness
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MORE TIPS! – https://www.instagram.com/ScottHermanFitness


joe said says:

great advice , question how many hours a day should i train ,for body building , & can you make a vid on a days work out , plz !!

Celio Ávila says:

He got a third nipple

Daniel Aker says:

Hey…I’ve been watching you lately and I really find you motivating…however I need an advice….I’m fifteen,my body shape is just neutral(im not thin)I’ve been thinking to join the gym in order to improve my body shape,but I’m not sure if I should stick to home workout for now and start exercising at the gym after a year or so or just join right away…please help

UltimateGohan says:

I try to NOT overtrain

Prashant Raj 160 says:

Why I am facing hairfall problem after starting heavy workout and not any gain in chest portion
Only biceps and triceps are building

BigDvsRL says:

I train since Feb, the Muscle grow and i can lift more….but my weight is the same as i started. it feels strange 😛

Swedish Baptist says:

Will Hunting is on YouTube.

Walter Sobchak says:

Nation? I am watching from Europe (Hyewruuup).
You have reached a point where you can confidently address the world.

S B says:

BEST VIDEO ON YOUTUBE…PERIOD. AND his build a meal plan is surely the SECOND BEST video. THANKS SO MUCH SCOTT

Ahmd SQ says:

Hi Scott!
Have u ever thought of a video where u show some of those fake natties? Or those who u doubt they r natural?

Odinson VikingCraft says:

Just started my body building journey, id like to say you are an inspiration to someone who wants to be 100% Natural in there gains, also like to note those super saiyan 5 Vegeta and broly figurines!

Broly is a personal favorite.

Vishal Dinkar says:

I appreciate your effort Scott. Nice tips and recommendations for beginners. Hope this will help a lot to new lifters. Thumbs up

rivahkillah says:

I take 7 rest days a week. How soon should I expect massive gains?

Chris Ghostdog says:

Thanks Scott!!

Sam 7 says:

Thanks Scott! This was very helpful for me as a beginner 🙂

Inexorable says:

Love the channel. Hitting up the website. Started lifting 4 month ago. Seeing results from your videos. Keeping with it! Thank you!

Shane Wilson says:

Keep the good stuff. Coming my brother.

klimtkiller says:

i have been lifting for 7+ months and can bench 75kg for 8 reps. am i a beginner? how do i know when im not a beginner? (i go to the gym almost every day and do legs/push/pull split and go till failure a lot)

Befuddled Bumpkin says:

You and Jeff Cavalier seem to agree on everything but counting calories. I don’t know who to believe

AB AB says:

I’ve been working out seriously for 4 months and I’m just learning the “rest days” lesson…

vjm3 says:

I can’t work out except for three times a week, Tuesday, Thursday, and Saturday. Each day I work a different muscle group: Chest, Back, and Legs respectively. I don’t like the idea of working my muscle group once a week, but my schedule leaves me no other choice.
Despite this: I started a month and a half ago, and I already see results. I’m not huge, mind you, but I look so much better, especially in a tight shirt.
As for the tips: I’ve met with a personal trainer and he’s verified all of this. Since I have a super fast metabolism, I must drink three whey protein shakes a day (one on non-training days): once first thing in the morning, a second right before I work out, and a third right after I work out. Over five separate meals throughout the day, I must consume up to 3.4k worth of calories, and eat about 165 to 200 grams of protein. At first I thought it would be impossible, and that I’d get fat, but I’ll be damned it actually works. Slowly I’m building muscle, and I don’t expect to gain serious muscle until after doing this for 8-10 months, but I’ve accepted that and keep on going (besides, that post work out lax feels too damn good. Thanks dopamine).

Ervin Farhan says:

You sound like ChrisFix

Omar Tolentino says:

Can you do training and intermittent fasting at the same time?? Thanks…

Aaron Oyster says:

Being a partially rehabilitated hemaplegic (one side of my body; the left is significantly weaker than the other), I go to the gym 3-4 times/week for therapeutic reasons; primarily to regain strength in weak muscles, but I admit there are certain parts (my chest, my back, & eventually my arms) that I would have liked to see put on considerable lean mass, yet after over 2.5 years of routinely going to the gym, sure I’m lifting relatively more weight, but my chest is (more or less) flat & my back feels pretty bony to me. What am I neglecting?

Amgad Tohamy says:

Best fitness channel

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