Muscle Building FAQ-4
Muscle Building FAQ – 4
Muscle And Fitness FAQ
How much protein do I need?
Not as much as you think but certainly more than the average Joe or Jane. 1.14 grams of protein per pound of body weight is a good guide, though lean body weight should be taken into consideration for a more accurate figure and not total body weight.
How should I take my creatine?
Some people say that creating loading is unnecessary but I like to load creatine 20grams 4 x 5gs daily for 5 days then 5g after training for about 8 weeks.
How can I get motivated to get to the gym?
You’re the only person that can make you go to the gym, but bear in mind that the thought of going to gym is much worst than the actual application of going to the gym, once your at the gym you’re fine and once you finish a great workout you’re glad that you went. Just go ahead and go to the gym regardless of what you think at the time.
How do I stay motivated?
You can stay motivated by writing down everything you do at the gym. Write down your sets reps and weight used so you can see how much progress you are making. You can also change your routine every so often to avoid staleness and keep motivation high. It’s also a very good idea yo have training goals and strive towards those goals, and when you reach them you need to set more goals.
Will smoking affect my muscle gains?
Yes it will. Smoking will slow down your progress and keep you from reaching your goals. It’s also bad for your health, but you knew that already. I suggest that you try some quit smoking techniques until you find one that works for you.
Can I workout with a hangover?
You certainly can but don’t expect to perform at 100% level and don’t mark it as a great workout. You should stay away from the gym if you’re not feeling 100% from a hangover or from a cold or flu. Imagined laziness is different, you should ignore that and get to the gym.
Should I bring a notepad to the gym?
Yes. You need to track your progress so that you know what is working and what’s not. Tracking everything is also a great motivator.
How can I shock my muscles into new growth?
By changing your routine or by trying a different training principal like super sets or the pre-exhaust method. You can also shock your muscles by changing the sets or reps and by adjusting the weight accordingly.
How do I prevent stretch marks?
Eat high quality nutritious foods and take a good multivitamin/mineral. Take vitamin C, E and zinc. You could also try a good vitamin e cream if you already have stretch marks. Read more
Muscle Building FAQ-3
Muscle Building FAQ – 3
Build Muscle and Gain Muscle FAQ
How fast or slow should I perform reps?
You need to ensure that your muscle fibres actually do the work. The reps should not be performed too fast using momentum. Use a Slow and controlled pace that should take you about 2 seconds to raise the weight and 4 seconds to lower the weight, it’s also a good idea to pause for 1 second in the extended position. It looks like this 2 1 4. Try various lifting speeds to see which one works best for your goals, you could also try a 3 2 5: 3 seconds to lift, 2 seconds hold and flex on extension and 5 seconds to lower it.
How do I build massive legs?
You need to get off that leg extension machine and learn how to squat correctly. The squat is the king for building massive legs, along with the dead lift and the leg press. If you want massive legs you need to master heavy squats, and heavy standing calf raises. You could try adding super sets to your leg routines with a pre-exhaust technique if you have the weight training experience, if not then straight sets with the squat involved should be enough.
Do I need cardio while building muscle?
Some cardio while on a muscle building course would be beneficial but don’t over do it. 20 minutes on the bike or rowing machine before or after a session should be enough.
How many body parts a session?
2 body parts per session is ideal, that way you can fully concentrate on the body parts and put in 100% effort. It drags on a bit if you have to do 3 and 4 body parts a session, the required intensity just won’t be there. Keep it at 2 per session.
Should I change my routine?
Yes you should change things around every 8 to 12 weeks for renewed motivation and goal setting, and for a boost in results.
How often should I increase the weight?
The ideal rep range for muscle growth is 8 to 12, so if you find yourself getting 12 reps or more no problem then it’s time to up the weight to bring you back down to the almost impossible 8 rep sets.
What does intensity mean?
It means how hard you need to work to complete the required action i.e. if your lifting a certain weight and you absolutely struggled to get 8 reps and you wanted so much to quit at 6 but somehow managed 8, that’s high intensity. Muscles require a high intensity effort to warrant muscle growth stimulation.
How can I build my stubborn calves?
You need to concentrate more on every rep of every set and get a complete stretch. Don’t rush your calf training by just throwing in a few sets at the end of your leg training. Try training them first in the session and use a full range of motion with heavy weight.
How much time does a muscle need to recover?
Muscles usually require from 48 to 72 hours to fully recover from a hard training session. Your nervous system also requires full recovery. It depends on the person’s level of training experience and best recovery practices. Read more
