I want his muscles.

If you’re aiming to build muscles like someone you admire, it’s all about a combination of the right workout routine, diet, and consistency. Here’s a general guide to get you started on your muscle-building journey:

1. Identify the Look

• What kind of muscle build are you looking for? Are they more on the lean side, or are they quite bulky and defined? Tailoring your workout to match this is crucial.

2. Strength Training Routine

• Compound Movements: Focus on exercises that work multiple muscle groups like bench press, squats, deadlifts, pull-ups, and rows.
• Heavy Weights, Low Reps: If you’re aiming for size, lifting heavy weights (around 70-85% of your 1-rep max) for 4-8 reps is most effective.
• Progressive Overload: Continuously challenge your muscles by gradually increasing the weight or resistance.
• Isolation Exercises: For a specific look, include exercises that target particular muscles, like bicep curls, tricep dips, or shoulder raises.

3. Training Frequency

• Typically, working out each major muscle group 1 times a week allows for proper recovery and muscle growth.
• A balanced split (e.g., push/pull/legs) or a full-body routine can be effective depending on your current fitness level.

4. Diet

• High Protein Intake: Aim for about 1.6.2 grams of protein per kilogram of body weight. This supports muscle repair and growth.
• Caloric Surplus: To gain muscle, you need to consume more calories than you burn. Focus on nutrient-dense foods to provide the necessary energy and nutrients.
• Carbohydrates and Fats: Include complex carbs for energy and healthy fats to support hormone production.

5. Rest and Recovery

• Muscles grow during rest, not while you’re working out. Ensure you get enough sleep (7-9 hours per night) and allow muscle groups at least 48 hours of recovery before working them again.

6. Consistency

• Building muscle takes time. Stick to your workout and diet plan consistently, and you’ll start seeing progress in a few weeks to a few months, depending on various factors like genetics and starting fitness level.