Question 1

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

Accepted Answer

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.

Question 2

How much protein do I need to build muscle?

Accepted Answer

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

Question 3

Can I build muscle at home without weights?

Accepted Answer

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

Band Shoulder Press

Sets