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.
What’s the best time to train?
About 2 to 3 hours after you get up out of bed is the best time because hormone levels are high and your back has re-adjusted itself by then, but anytime is a great time to train. It all depends on your daily schedule.
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