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
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. Read more
