Q: How many reps should you do for size?
A: Anyone training to put on size and get bigger (AKA Hypertrophy), should aim for a rep range between 8-12 repetitions. The most important target to aim for is complete muscle failure, however. Get to the point where you can no longer contract the muscle to lift the weight, and you’ll notice BIG TIME results.
Q: How many days per week should I lift weights?
A: Beginners all the way up to advanced level lifters will notice the most results from training between 3-4 times per week. Anything more than that and you risk the possibility of over training. It’s important to give your body time off to re-build itself. Aim to take a day-off about every 1-2 training days in a row.
Q: What are the best exercises to build muscle?
A: Compound exercises. These exercises utilize multiple muscle groups at once, and therefore are the most efficient t building muscle.
Q: How long should a workout be to build muscle?
A: To stimulate as much muscular growth as possible (hypertrophy), it’s important that you train no longer than sixty minutes. This includes your warm-up time. Get in, go hard, promote strength and muscular gains, take the sufficient time to rest, and then get out of there!
Q: How much protein do I need per day to build muscle?
A: Get between 1-1.5 grams of protein per pound of body weight. That is if you’re a healthy adult male looking to gain muscle, while staying lean and still having the ability to lose fat. Closely monitor and track your results based on protein intake. If you’re noticing lack of muscular results, I suggest you increase your protein intake. If you’re noticing a gain of body fat; I suggest you tweak your protein and overall daily caloric intake.
Q: How much should I eat to gain weight?
A: To gain weight you’re going to want to stick within a 500 calorie surplus. Use an online calorie calculator to find out how many calories your body requires per day (it takes into account your age, height, weight, activity level, etc.), and then add on an extra 500 calories to stimulate weight gain. From there eat within this caloric range.
Q: Can I build muscle without gaining fat?
A: Yes you can. Sticking within a calorie surplus of 500 calories (refer the “How Much Should I eat to gain Weight” Question), you will be able to build muscle while gaining zero-to very little fat. Adding cardio to your weekly workout regimen can further prevent fat gain.
Q: Do I need to do cardio?
A: No, cardio is not necessary. However, if you feel your calorie surplus is causing you to gain unwanted body fat, then it’s recommended you adopt some cardiovascular training in your weekly routine. Cardio is also a great way to enhance your ability to push yourself harder, and longer (no pun intended) throughout your mass-building workouts. It’s definitely worth a thought. A game of 1-on-1 basketball with your friends counts as cardio.
Q: How long should I rest between sets?
A: You should rest between :45 seconds – 1:30 minutes, depending on your level of fitness. Beginners should spend a longer time resting between sets. More advanced and intermediate lifters are free to rest for a shorter duration.
Q: Is it better to workout at home or at a gym?
A: This is totally a preference decision. Typically, the equipment you have available at a local gym is a much larger variety than most of us have at home. In terms of the wide variety of equipment, it’s probably a better choice to workout at a full gym. However, some of us feel more confident, and workout more efficiently at home. In that case, training at home is best for those individuals.
Q: What supplements should I take?
A: Supplements aren’t necessary. I personally don’t use a single supplement at all. If you feel supplements give you a mental or physical edge that’s worth the price you pay (monetary), then by all means go right ahead.
Q: How do I get a six pack?
A: Achieving a six pack is a combination of diet and training. First and foremost, you need a low enough body fat percentage to showcase your abdominals. The abs typically become visible at 13% body fat or lower. This body fat percentage can be achieved from a calorie deficit (stick to a max of 500 calories below your daily caloric requirements). This can be achieved by eating lower calorie foods, and a combination of free-weight and cardio training.
The next step is to train your core to build your abdominal muscles. Perform core workouts of 2-4 abdominal exercises (targeting your upper and lower abdominals, as well as your obliques) roughly 2-3 times per week.
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