Muscle Building FAQ – 2
Muscle Building FAQ – 2
Muscle Building FAQ
There’s a lot of talk about creatine, is it any good?
Yes it is good, it’s very good. Creatine increases 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 fibres 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 protein 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 minerals. 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, like squats, dead lifts, 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 better 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.
How do I bring out my abs?
To bring out your abs you need to watch your diet closer and cut out all the junk with the empty high calories like cakes and sodas. You could do 3 exercises in tri set style eg: Crunches 1 x 15 then hanging leg raises 1 x 15 then onto lying leg raises 1 x 15 repeat 4 times dropping the reps i.e. 12,10,8s. Rest between sets is as long as it takes you to walk over to the abs exercise area or about 20 seconds rest.
Should women lift weights?
Yes women should definitely lift weights. Lifting weights will be a great help in their weight loss, health or fitness goals. Some women believe they will get huge muscles if they lift weights, this is not true, women don’t have enough of the male hormone muscle builder testosterone. Weight lifting is a truly excellent form of exercise not just for men.
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