How many days a week should I lift to build muscle?

Three to four days per week is the sweet spot for most people. Hit each major muscle group twice weekly for the best hypertrophy results.

How much protein do I need to build muscle?

Aim for 0.7–1.0 g of protein per pound of goal bodyweight. Spread it across 3–4 meals a day.

Yes — bodyweight progressions (push-ups to archer push-ups to one-arm push-ups) build real muscle, especially for the first year of training.

strength · resistance band

Adds anti-extension band tension to a classic dead bug.

3 × 8–10 per side 8 minrest 45s

Log your sets with a rest timer and one-tap save.

Equipment

resistance band

Rest

45s between sets

Primary muscles

core

Also works

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Anchor a band behind you and lie on your back, arms extended toward the ceiling holding the handle.
Bring knees to 90°.
Extend one leg while resisting the band pulling arms overhead.
Return and alternate sides.