How many reps you need to do depends on your goals. As a guideline try and stay within 2 to 6 reps for strength and power, 8 to 12 reps for muscle size and 15 to 20 reps for endurance. If your goal is to build muscle then your reps range should be around 8 to 12 reps i.e the weight should be heavy enough to allow only 8 reps, actually you should only be able to get 6 reps with great difficulty on the 6th, but you need to continue on to fight for those last 2 reps, it should be an absolute struggle to get those last two reps. That's where the muscle growth is. You always need someone there to watch over you when you are performing reps like these. On your next visit you should aim for 9 reps, then 10, 11 and 12, these reps should also be a struggle. When the time comes that you can force out 12 reps with great difficulty, it's time to up the weight.
How many sets for muscle growth?
Not counting warm ups,1 good heavy set is enough to induce muscle growth, if done correctly to total muscular failure, however, very few people can or know how to use the 1 set principle correctly so 2 to 3 heavy sets is usually better to ensure muscle growth stimulation. Anything above 3 sets per exercise is usually a waste of time and recovery energy.
How many days a week should I workout?
You should workout 2 to 4 days a week and no more. You simply can not fully recover and grow when you are working out 5 and 6 days a week.It usually takes 48 to 72 hours for a muscle group to recover from an intense weight training session. Only until after full body recovery will muscle growth happen. An every other day routine is good.
What exercises should I be doing for muscle mass?
You should be doing the heavy basic exercises like squats, deadlifts, and basic presses. These are the exercises when done correctly and safely will produce the best results for muscle mass. The "simple" isolation exercises can be added on later when you have gained a respectable amount of muscle from the basics. Don't waste your energy doing isolations if your goal is muscle mass fast.
How much rest between sets?
As much as you need. You should allow your body to recover between sets and let your breathing return to normal. Usually 1 to 2 minutes sometimes you'll need 3 or more minutes to recover, it depends on the exercise and how hard you pushed yourself.
Should I warm up?
Yes you should warm up, it is very important that you do, but just don't spend half the day doing so. A few light muscle stretches followed by a couple of light sets of the first exercise you are going to do that day. Then stretch again in between those light sets.
Should I stretch between sets?
You should stretch between sets on your first exercise only. Don't over do the stretching, the idea is to loosen up muscle for heavy lifts, not burn out muscle before you execute heavy lifts.
Should I workout at home or join a gym?
It's a matter of personal preference really. Do you like the gym atmosphere or would you rather the privacy of your own home. 3 questions to consider: Can you really concentrate at home to lift really heavy? have you someone there to help? Have you got enough weights and equipment? if you've answered yes then maybe you could train at home for a while and see how you get on, otherwise I think the gym would be a better option for you.
Do I need a fitness trainer?
You could consider a fitness trainer if you find that no matter what you try to do, you are not getting the results you desire. If you find that you can not concentrate on your workouts then you could consider hiring a personal trainer for a time.
What supplemments do I need for muscle building?
If your diet is perfect then you don't really need supplements to support muscle building, but whose diet is absolutely perfect? When it comes to supplements I find that the basics are great like whey and casein protein powders, creatine, multi vitamin/minerals, vitamin c, Vitamin e and zinc. There are "super supplements" available that you could try out for 8 to 12 weeks but I like to stick to the basics. How far you want to take supplemetation depends on your goals.
There's a lot of talk about creatine, is it any good?
Yes it is good, it's very good. Creatine inceases energy production in the muscle cells so you can lift heavier and for longer. Creatine helps you to quickly gain weight making you stronger, and the more you can lift means the more muscle fibers you can stimulate for muscle growth. It pulls fluid into the muscle cells making you look bigger.
What type of protein powder is the best?
There is no real best when it comes to protien powders but whey protein isolate (WPI) is a fast acting protein and is better than whey protein concentrate because it is purer and has a higher BV (biological value) around 170 compared to 104 for the concentrate which means that the WPI can be used more efficiently by the body. The higher the BV the better. Egg Protein has a BV of 100. Milk protein i.e whey and casein has a BV of 85 and Beef Proteins about 75.
When should I take protein shakes?
You should take protein shakes (whey protein) before and after a training session i.e about 30 minutes before and within 1 hour after. You can take a casein protein last thing at night for a steady flow of amino acids for growth and repair while you sleep. On non training days you can take the whey protein anytime.
Should I eat anything before bed?
You should not eat anything before bed because it could keep you awake all night, especially if you eat a carbohydrate food. Having said that, you can take a casein protein supplement without your sleep being affected.
How can I speed up recovery?
You can speed up recovery by taking a creatine supplement immediately after a workout and about 40 minutes later take a whey protein supplement, then within an hour after that have a highly nutritious real meal supplemented with vitamins and minterals. Vitamin c and e is great for fast recovery.
Should I wear a lifting belt?
Some people find lifting belts great while others can't stand them. I would recommend you wear a lifting belt on your heavy sets and on your heavy sets only, for exercises like squats, deadlifts, shoulder presses and bent rows.
Should I wear gloves?
You don't really need gloves. It's a matter of personal preference. Some people will tell you that gloves help them lift more weight, while others will tell you that it detracts from their lifting strength. I like to wear gloves because they give me a beter grip on the bar.
How many reps for building strength?
To build strength you need to concentrate on low reps with very very heavy weights. Reps should be in the 2 to 6 range and the weight should be heavy enough to only allow you perform 2 to 6 reps. You should always have help on standby when you are lifting like this.
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More muscle faqs to follow. If you've got a question then send it to me and I will answer it here. Email admin@topmusclebuilders.com
Note:The material on this page is based on the author’s opinions and experience, and is for educational and information purposes only and is not intended as medical or professional advice. Always see your doctor or health practitioner before making any changes to your diet or exercise program. It is not a substitute for professional medical advice. The Author will not be liable or held responsible for injury, loss or damage to any person acting or failing to act as a result of any information or suggestion on this page.
