How To Lift Weights To Build Muscle 💪🏽 #strengthtraining #weightlifting

2 Dec 2025 · 1 min

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1:03

In this concise instructional video, the speaker addresses common confusion among beginners about how to structure a weight‑training program for muscle gain. He first debunks the myth that 5‑7 gym sessions per week are necessary, recommending instead 3‑4 sessions weekly. For a three‑day schedule he suggests a lower‑body → upper‑body → full‑body rotation; for four days he proposes lower → upper → lower → upper. He then explains optimal exercise volume, advising 4‑6 distinct movements on leg days and 6‑10 on upper‑body or full‑body days, emphasizing that more is not always better. Finally, he discusses rep ranges, noting that muscle can be built across a spectrum but that very high reps become cardio‑like and very low reps raise injury risk; thus he recommends staying in the 5‑12 rep window as a balanced, hypertrophy‑focused range. The overall tone is supportive and instructional, aimed at demystifying program design for newcomers.

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Lifting weights for muscle gain made easy. This is you with no muscles and a sad face, and you want to go to this with big muscles and a happy face. What? But you're confused with how many sets to do, how many reps should you do, what's the best workout split. So first, let's start with your workout split. Most people think you need 5 to 7 workouts per week, and that is not true because 3 to 4 times a week is more than enough. If you're doing 3 times a week, I would do lower body, upper body, full body, and 4 times a week, lower Upper, lower, upper. Second, how many exercises per workout? Most people think more is better. It's not. On a leg day, 4 to 6 exercises, or an upper or full body day, 6 to 10 exercises. Third, how many reps? Technically, you can build muscle in any rep range, but if you go too high, it usually just ends up being a cardio workout. And if you always go too low, you're probably going to injure yourself. That's why I like staying in the middle around 5 to 12 reps.