Tips for Beginning Lifters and Calisthenic athletes

Welcome back to my blog! Today you will read about some useful tips that I have learned on my short time of being very physically active (Mostly calisthenics and cardiovascular exercises). I would say I have a decent amount of knowledge that could help you if you’re starting your fitness journey or if you’re more advanced. So let’s get started!

If you have looked on the internet for gaining muscle and dieting you will have realized that there is an information overload. Many things even contradict each other, so you might get confused with all the information on the internet.


Newbie Gains

Many people get paralyzed by the overload of information that they end up not actually working out. When you are a beginner you just have to do it, just work out. Even if you are doing it the “wrong way” you will build muscle. They are called “newbie gains” and this is the part of your fitness journey where you will have the fastest growth and the fastest strength gains. Later on, you will start to hit plateaus in strength and size but for now, enjoy your the journey and the power of the newbie gains.

Strength and Size

One thing that many people don’t know in the beginning is that size is a byproduct of strength. Yes, there are exemptions depending on genetics(Different body structure, different muscle belly, steroid users, etc) You have to do progressive overload to get stronger. If you’re not getting stronger, you’re not getting bigger. That means adding more weights to the bar or doing more reps on calisthenics. You have to keep in mind that you need to have time under tension to get even bigger. In the beginning, anything will work but if you want to optimize your gains acquisition you will have to do a longer time under tension or do explosive exercises.

Time Under Tension

This is a great way to build muscle when you have hit some strength plateaus because you will realize that you can’t make the same number of reps you do regularly. So basically just do your exercises even slower when you’re going up and down or whatever the range of motion is. There is a guy on YouTube by the name of Saeed Mobayed that has an excellent video when it comes to this topic. To go there click here.


Diets and Foods

Calories In – Calories Out

When it comes to diets, you will have many options to choose from. The choices may vary from IIFYM(If it fits your macros), intermittent fasting, low carb, and many more. What you should keep in mind is your calorie count. Calories in and calories out will help you have an easier time than looking at the vast amount of diets. If you’re trying to put on more muscle you will have to be on a calorie surplus(More calories coming in then what you expend) and if you’re trying to get lean then you have to be on a calorie deficit(fewer calories coming then what you expend) You can find the calories on the label of the product you are gonna consume.


Whether you’re trying to gain muscle or lost weight you may need to ingest more of it. Protein is very satiating which means you won’t be hungry as quickly as if you ate carbohydrates. Also, the right amount of protein from what I have read is 1 gram of protein per pound of body weight. Be careful if you’re trying to put on some weight though, eating protein-rich foods will probably make you really full and then you will have to force feed when you don’t feel hungry.(just a heads up).  Also, don’t give up on the rest of macronutrients because you still need them. You can find good tips on different topics about training and eating on Radu Antoniu’s channel. You can go there by clicking here.


In all honesty, I would stay away from carbs as much as possible(Refined carbs). Especially from processed sugars and other processed meals. Fruits and veggies are good carbs that have good micro-nutrients which are like the forgotten heroes that make our bodies function properly like vitamins and minerals. This is a highly debated topic and I will let you decide if a low carb diet is right for you.


We have gotten to the end of this blog post. If you have anything you want me to go over on this blog or on my YouTube channel you can tell me on my social media and I will be sure to do so. To summarize what were the tips?

  • Just lift (Anything will work in the beginning aka Newbie Gains)
  • Muscle size is a byproduct of strength
  • Progressive Overload
  • Time Under Tension
  • Eat enough protein
  • Eat enough calories

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