Welcome back to 'PT Knowledge'! In today’s episode, 'How to Build Muscle: Strength Training 101,' we break down the science of muscle growth and the key principles you need to know to maximize your gains. Discover the importance of progressive overload, the best exercises for building muscle, and how to structure your workouts effectively. Plus, we dive into the crucial roles of nutrition and recovery in your muscle-building journey. Subscribe now and stay tuned for more insights into achieving your fitness goals! Example Workout:

Push Day (Chest, Shoulders, Triceps):

• Bench Press: 4 sets of 6-8 reps
• Overhead Shoulder Press: 4 sets of 8-10 reps
• Tricep Dips: 3 sets of 10-12 reps
• Dumbbell Flyes: 3 sets of 10-12 reps
• Lateral Raises: 3 sets of 12-15 reps

Pull Day (Back, Biceps):

• Deadlifts: 4 sets of 5-7 reps
• Pull-Ups: 4 sets of 8-10 reps
• Barbell Rows: 4 sets of 8-10 reps
• Bicep Curls: 3 sets of 10-12 reps
• Face Pulls: 3 sets of 12-15 reps

Leg Day (Quads, Hamstrings, Glutes):

• Squats: 4 sets of 6-8 reps
• Leg Press: 4 sets of 8-10 reps
• Romanian Deadlifts: 4 sets of 8-10 reps
• Lunges: 3 sets of 10-12 reps per leg
• Calf Raises: 4 sets of 12-15 reps