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 · dumbbells / bench

The go-to upper-body pressing lift for chest thickness and pressing strength.

3–4 × 8–12 12 minrest 90s

Included in "Upper Body Builder" — 5 guided exercises with a rest timer.

Equipment

dumbbells, bench

Rest

90s between sets

Primary muscles

chest

Also works

triceps, front deltoids

Sit on a flat bench holding dumbbells on your thighs.
Lie back and kick the dumbbells into position at chest level, palms facing your feet.
Plant feet firmly, arch upper back slightly, squeeze shoulder blades down and back.
Lower the dumbbells to the sides of your chest with control.
Press up and slightly in until arms are fully extended without locking hard.