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

The go-to at-home back exercise — builds thickness and posture.

3 × 10–15 8 minrest 45s

Included in "Band Upper Body" — 6 guided exercises with a rest timer.

Equipment

resistance band

Rest

45s between sets

Primary muscles

upper back

Also works

biceps, rear delts