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 · bodyweight

Chin-up-style grip variation of the table row — biceps do more work.

3 × 8–12 8 minrest 60s

Included in "Bodyweight Pull Day" — 6 guided exercises with a rest timer.

Equipment

bodyweight

Rest

60s between sets

Primary muscles

biceps

Also works

upper back