Muscle Building FAQ – 1
Muscle Building FAQ – 1
Muscle Building
How many reps do I need?
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 our 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 cannot fully recover and grow when you are working out 5 and six 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, dead lifts, 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 too 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 cannot concentrate on your workouts then you could consider hiring a personal trainer for a time. Read more
Muscle Workout
What Is The Best Method for Muscle Workout?
muscles workout
If you are looking for a great muscle workout, you might be surprised to know that many body building professionals agree that you should work on 1 muscle group at a time. Usually, this involves focusing on a muscle group for a period of 1 week. Then, you can move on to the next muscle group. There seems to be some debate among training professionals as to whether it is more effective to do it by single group muscle, or an over all body work out 3 times a week. However, there is a significant amount of these professionals who agree with the 1 muscle group at a time plan.
An effective and safe muscle workout will be designed for maximum muscle growth in a minimum of time spent working out. You should keep your repetitions to 12 and your sets to a minimum. This is because natural bodybuilders need to avoid over training. Your muscles need to be stimulated to their maximum in as short a time span as possible.
Some rules to remember include:
- Work each body part once a week.
- You should also workout 5 times a week, choosing the days that work best for you.
- Workout times should never be more than 45 minutes.
- In lifting, you should lift for 1 -2 seconds and lower for 2 seconds per repetition.
- Another very important thing is to be sure to rest one and a half to two minutes between each set.
- In your muscle workout, you should do at least 6 sets, but not more than 9 sets for each muscle group.
- While you can choose the days to perform your workout, there are some things to keep in mind. Your workouts should be prioritized in order to get the most from them.
- On the days you have chosen to work out 2 body parts, you will work the part of your body where you want the most growth first. You should do this because the second body part will be a bit tired and will not perform fully.
- Give the body parts you want to focus on a day where you work only those parts.
- When you do only single body part workouts, go through the full 9 sets.
- Warm ups are important in a muscle workout. You should do one warm up set prior to exercising each body part, using half the weight you will use for the first real set. Do 12 – 15 repetitions and rest for one and a half to 2 minutes before beginning the first set.
Now that you have seen some of the suggestions for a good workout to build your muscles, you can do your own research to find the best workout plan for you. Always make sure you are being safe while engaging in any workout program.
Develop a system:
If you want to get a proper muscle workout you must setup a system for yourself. Whatever it is make sure it is one you can stick to. Some people make unrealistic plans when they try to make a workout routine and they find they are not able to be consistent enough with it. Build a workout that will target the parts of your body you want to build muscle on. If you want to build your chest muscles then create a routine that allows you to focus on building chest muscles. If you want to work on your arms then make a routine to work on your arms. The more you stick with it the better chance you will give yourself to see results. Whether you do it daily or just a few times a week it must be a routine you can stick with and it must be a good one.
Do it properly:
The exercises you do must be done properly if you want to get the most from your muscle workouts. If you are not sure you’re doing your workouts right you may want to get someone who knows what they’re doing to show you how to do it right. Once you know how to do it right you should have no problem executing the workout. When you are trying to build muscle it is crucial you do the training properly, all the blood sweat and tears you put into your workouts will go to waste if you are doing your workouts wrong. So make sure you are doing it right, otherwise you are just learning the wrong way to do things and you could cause damage to your muscles. Read more
