Frequently Asked Questions

When it comes to muscle building, there might be hundreds of questions arising in your mind. It is normal to have doubts when you are new to body building. I have compiled a list of frequently asked questions that are commonly asked by body builders around the world. I hope you’ll be able to find the answers for your questions too here in this page.

1. What are the best sets and reps for muscle building?

The best thing to build a muscle especially if you are a beginner then do 4 to 5 sets and 10 to 15 reps. this is the best sets and reps for beginners as doing so the nervous system itself will recruit more muscle fibers. It also helps in providing the stimulus for the body in order to grow and also to build the muscle. This sets and reps should be practiced for some days and later after getting set with it then start to increase the sets and reps in order to build the muscle faster.

2. What are the best exercises for muscle building?

The best exercises which can be done for are dead lifts, squats, lunges, dumbbell bench presses, rows and chin ups. These exercises suits best for the beginners those who are eager to build their muscles. By doing these exercises it helps in recruiting the muscle which in turn helps in the growth of it. Isolation movements should not be ignored as they help in developing the individual parts of the body for building the muscles.

3. I have read that after a workout I should have a meal of proteins or carbs. Is that true?

Yes it is recommended to eat a meal which contains a protein or carbs after doing the workout. Carbohydrates of the type dextrox and maize are the best carbohydrates which enter to the body blood stream. This in turn pulls the protein which is consumed and takes them to the muscles cells. In this way it helps the muscle to grow and also to build faster. That is why it is recommended to have some proteins or carbs after doing a workout.

4. What type of cardio should I do that wont hinder my muscle building?

The best type of cardio for building the muscles at the beginning is doing the interval sprints which should be done two to three times for a week. These intervals will make you to eat more amount of food which in turn makes your body easier to store the carbohydrates which are also consumed by you. This will finally result in the muscle building and there won’t be any fat present in your body. This is the best cardio type which can be done if you are not willing to hinder your muscle building.

5. What advanced muscle building techniques should I use?

It is not very much compulsory to use the advanced muscle building techniques at the beginning itself. They can be done even little later. But if you are eager to do advanced muscle building techniques then they should be done in the first two months in order to get the growth of the muscle in an exceptional rate. After that you can also lower the reps to about 6 to 8 times and raise the sets to about 4 to 5 times for better development.

6. How many days a week should I work out?

Four days in a week is well and good to do work outs in a gym for the beginners who are about to start the muscle building. There must be splits in the four days if you are doing work outs for individual parts. The split should be followed as mentioned below

For day one work out should be concentrated for chest and triceps. For day two it should be concentrated for back and biceps. For third day nothing should be done and for the fourth day concentrate on shoulders, traps and abs. for fifth day do the work out for legs and calves. The sixth and the seventh day nothing should be done. And the following next first day everything should be continued as above.

7. How much protein should I eat to build the muscle?

To build your muscles effectively then you should eat the proteins in such a way that you should keep on increasing the gram day by day. According to the University of Texas it is said that proteins synthesis should be topped at 30 grams per serving for effective muscle building. Protein synthesis is a process in which the body helps in breaking down the amino acids in order to use them as a recovery process and also it helps in building the muscles. 30 grams of proteins is very much good to be consumed at the beginning in order to build the muscle.

8. What are the best ways to increase the IGF 1 and growth hormone naturally?

IGF 1 and growth hormone are considered as the best protein synthesis which also helps in the muscle building. As an individual we can only maximize the testosterone by means of natural supplementation and by smart nutrition. Omega 3 as well as fish oil is very much needed to increase the body composition. Not only has that it also helped in increasing the IGF 1. Eating omega 3 and fish oil helps you to increase the IGF 1 and the growth hormone and these are the best ways too.

9. Is water really important to build muscle or is it some hyped up old school gym teacher lie?

Water is a food which is essential for all kind of health conditions. When we have more amount of water in the muscle cells then the creatine works so well. So it is better to drink water with a purifier which is needed to remove the toxins which are present in the tap water like chloride and also have a water ionizer system in which you can get more amount of magnesium. Magnesium in turn makes the increase in testosterone and so you will be hydrated enough. So water is very much important.

10. How to build the lower body without weights?

There are various ways to build the muscles of your lower body without lifting the weights. Lifting weights is unwanted to build your body muscles. Here we provide certain exercises that can be used to build your muscles in the lower body.

  • Jump squats
  • Step ups
  • Half to full stationary lunge
  • Single leg rising dead lift

These are the exercises that can be performed which will help you to build your body muscles in the lower body.

11. What are the exercises available to build the muscles in the upper body without lifting weights?

Are you looking for building your body muscles of your upper body? Then you do not want to lift weights to build the muscles. There are various alternative exercises available that help in body building without lifting the weights. Here are some of the exercises that can be performed regularly in order to build the muscles in the upper body.

  • Push up
  • Pull up with pike
  • Single leg triceps dips

These are some of the exercises that can be performed without lifting weights and increase your body muscles to a great extent.

12. What are the exercises available to build the back muscles?

Many people now a day’s are very eager to build their back muscles as they are providing functional strength and are also stabilizing the skeleton every day. Are you fond of increasing the body muscle in the back? Then here we have come up with the list of exercises that help you in gaining the muscles in the back.

  • Dead lift
  • Bent over
  • Pull down
  • Seated cable row.

These are the exercises that can help you in gaining the muscles in the back.

13. What are the best ways to build the body muscles?

There are various ways to be followed regularly to build the body muscles. You should follow all the steps regularly.

  • Eat nicely
  • Get enough protein
  • Increase calorie intake
  • Do warm ups
  • Eat regularly at correct time intervals
  • Get enough rest
  • Lower the stress to a great extent
  • Do standing exercises often
  • Change the rep ranges
  • Get enough sunlight
  • Go to bed earlier

If these ways are followed then you will be the person with large muscles in some days. But the work outs should be done regularly without any gap.

14. What is the diet for building the lean muscles?

Many of the people all over the world look for building the lean muscles. Proper diet should be maintained in order to build lean muscle. This diet is common for both men and women and it should be followed regularly. The diet can include various foods such as the lean meat, foods rich in fiber, water, soy beans, egg whites, and whey protein. These foods have special functions in the building of the lean muscles in the body. Thus including these foods in your daily diet plan help you in gaining lean muscles in a short span of time.

15. How to build lean muscle in men?

There are several ways for men to build their lean muscles more effectively. You have to eat regularly and the calories from the sweets and the baked products should be strictly avoided. Also you should make sure that the foods which you eat are rich in protein content. The foods can also be combined with meat, fish and also raw vegetables. Avoid eating large meals and it is better to eat small meals for every 2 hours. Some of the exercises such as the dead lifts, barbell squats should be performed in order to build lean muscles.

16. Does the swimming help in building the body muscles?

Swimming is the best work out to build muscle. When compared to the work outs done in gym or at home, swimming is very much easier method in order to build muscle. The swimming provides exercise based on the cardio vascular work out. But there are certain steps to be followed while swimming in order to make the swimming more effective in body building. But through swimming, you cannot achieve the muscle gain rapidly because swimming builds the body muscle in a slow process only.

17. What are the factors that affect the duration to build the body muscles?

There are various factors that affects the duration taken to build the body muscles. The duration varies from one person to the other. Some of the factors are mentioned below as follows.

  • Genetics
  • Selection of exercises
  • Nutrition
  • Recovery rate
  • Hormonal levels

These are the factors that affect the duration taken to build the body muscles. Based on these factors various person needs different duration for building the body muscles.

18. How does the genetics affect the body building?

Genetics is one of the most important factors in determining the period for muscle growth. A guy who is thinner can gain muscle even if he eats little where as another guy finds more difficult to build the muscle even if he eats at the correct time and also maintains a regular diet. People are categorized into three major categories. They are the mesomorph, endomorph, and the ectomorphs. These three categories of the people will have different time duration for building the body muscles.

19. What are the major steps to build your body muscles?         

This is one of the major questions which are being asked by most of the people all over the world. Here we provide eight steps which are to be followed in order to build your body muscles so effectively and in a short span of time.

  • Lift weights heavily
  • Train for hypertrophy
  • Continue to push
  • Train until the muscle fails
  • Fuel your body often
  • Take more protein foods
  • Avoid over train
  • Pursue with the moderate cardio

These are the eight steps which are to be followed in order to build your body muscles.

20. Should I go to gym daily to build the body muscles?               

It is not necessary to visit the gym daily. Moreover you should not lift weights more than four days in a week. If you lift the weights more than 4 days in a week, the muscles do not get adequate time to recover. Actually the muscles do not grow while you are in gym. They grow only when you are off from the gym. Thus it is advised to go to gym only 4 days in a week.

21. Is warm up necessary to do before starting with the gym work outs?

There will not be anyone to tell you to warm up. But warming up is very important when you are at gym. Whenever you go to gym remember that you have to warm up first and then only you should continue with the work outs. The warm ups are not only meant for the stretching of the muscles but also they work as the cardio vascular workouts for about 8-10 minutes. Specially the warming ups are very important when you are about to perform the workouts for your legs.

22. How long should I have to work out in a gym?

You should be very careful about the timings you are in gym. You should not over train your muscles as it may result in various serious disorders. You should not work out more than 45 minutes in a gym. The time limit should not exceed more than an hour. Your body will be releasing a catabolic hormone during this time only. Thus if you over train, this will result in the negative results which will harm you in most of the cases.

23. Do I need a trainer in a gym to perform the work outs?

This is based on the individuals. If you are trained in the ways to perform the exercises and have the knowledge of your daily training schedule, then you do not require a trainer. But, if you are not aware of that knowledge in the gym, then it is definitely advised to have a trainer, so that you will perform the work outs in a safer and a correct manner. If you are going to gym for the first time, then it is strongly recommended to have a trainer with you for the support.

24. Should I stretch between the sets in the gym?

Absolutely yes. But most of the people do not perform the stretches between the sets. It is strongly recommended to perform the stretches between the sets. Many researchers have found that the muscles will become 30% stronger during the stretches performed for the 30 seconds between the time gaps of the sets. Through the stretches the muscles become stronger and will be less prone to the injuries. This will also help the muscles to elongate to a maximum extent.

25. How much of proteins should I take daily to build the muscles?

You should make sure that you are taking protein rich foods in order to build your body muscles. Thus protein plays a major role in the process of body building. Normally it is advised to take about 1 – 1.1 gms of proteins per pound of body weight. Thus for a person weighing about 200 pounds, the daily intake of the protein should be about 200 – 220 gms. You should also take the proteins in the correct time to make it more effective. The best time is the morning and after half an hour of the work out.

26. How to build the lean muscles?

Most of the people all over the world love to build their lean muscles but they do not get adequate support and guidance to do so and thus they withdraw from their plan. There are some easier ways to build your lean muscles more effectively. You have to eat regularly and the calories from the sweets and the baked products should be strictly avoided. Avoid eating large meals and it is better to eat small meals for every 2 hours. Some of the exercises such as the dead lifts, barbell squats should be performed in order to build lean muscles. If you continue these regularly, then you can build your lean muscles more effectively in lesser period of time.

27. Can I build the muscles without gaining fat?

This is completely dependent on the way you perform the work outs. But gaining muscle without gaining fat will result in various illnesses. Gaining the muscles along with the little amount of fat will be so helpful in maintaining the posture of the body. Putting on only muscle without any fat is very difficult and also it is more trouble. Thus first it is better to concentrate on building your muscles along with the gaining of smaller amounts of fats. Later on you can reduce the fat from the body through various work outs available.

28. Is proteins that important in the process of muscle building?

Yes. Proteins play a major role in the muscle building process. Thus you need to take the foods which are rich in the protein content. If you need to build your muscles sooner, then the amount of protein you consume should be more. For a normal person to build the muscles the minimum amount of protein to be consumed is about 1-1.1 gms per pound of the body weight. This is on a daily basis. Thus you should take in regularly the required amount of proteins.

29. Is Gym trainer required?

If you are starting the work out in the gym for the first time, then there is no need of raising this question as you should need a trainer to train you in a right direction to approach the muscle gaining work outs. If you are well known with the work outs to be followed and you have enough knowledge on the various work outs to be performed, then the choice is left up to you. Either you can keep a gym trainer or you can do for yourselves without the trainer.

30. Is food supplements necessary to build the muscles?

This depends on your requirement. There are various food supplements available in the stores that help in the people achieving the muscle gains so quicker. But there are some supplements that do not suit some person’s health thereby resulting in various side effects. Thus if you are planning to build your body muscles sooner, then you can definitely go for the supplements but make sure that the supplements are free from the chemicals and harmful side effects.

31. Can I do cardio?

Cardio is very useful for the human body and thus you should do cardio regularly to live healthy. But keep in mind that the cardio can interfere when you are trying to increase the body muscles. But you should not stop the cardio as well for gaining muscles. When gaining muscles is your aim, then set the cardio to a minimum so that it will never affect the process of the muscle gain at any cause. Doing too much of cardio will definitely interfere the muscle gain process.

32. How long will it take to build the lean muscle?

The human body is capable of building only 1 pound of muscle in a week of time. This limit of 1 pound is the maximum weight the human can gain in a week. Thus even if you follow all the steps for building the muscles, you can gain only the mentioned amount in a week. Thus the lean muscle gain is a slow process and thus if you follow the process regularly then you can achieve the better results within one month of time. Moreover the time taken to build the muscles depends on the person’s capability. Every person will have different time for building the muscles.

33. How many sets should I do for muscle building?

Without counting the warm up sets, one good heavy set is enough to induce the muscle growth. Small amount of reps are enough if you are a well qualified performer. Only the well qualified performers know how to finish the sets in just 2 to 3 heavy sets. If you are not aware of this then it is better not to take this heavy sets. Usually any exercise exceeding 3 reps would be a waste of time. This is because for the first three sets only the muscle will provide place for the enlarging.

34. How many days can I do the work out in a week?

You can do the gym work out for about 2 – 4 days in a week and not more than that. You should not do over strain. If the number of days goes beyond 4 days in a week, your muscle cannot recover and grow fully. So it is strongly recommended to avoid doing the exercises more than 4 days in a week. An every other day routine is good. Your muscles should be given enough time to recover from the training session in order to enlarge the muscles.

35. What are the basic exercises to do for muscle mass?

There are various heavy basic exercises which should be performed in order to build the muscles to a great extent. Some of the basic heavy exercises include squats, dead lifts, and basic presses. These exercises when done correctly and safely will provide better results sooner. The simple isolation exercises can be added to the end when you have gained enough amounts of muscles. But do not waste the time in isolation exercises when your main aim is to achieve muscle mass faster.

36. How much rest should I take between the sets?

The rest you take between the sets is the major portion of the exercise. You should give enough rest between each set. You should allow your body to recover between the sets. Usually for the normal exercises, you should take around 1- 2 minutes time gap between the sets. But in the hard exercises, you may need to take more than 3 minutes. It completely depends on the type of exercise you have done and how hard you have pushed the weights.

37. Is stretching necessary between the sets?

Yes. But the stretch should be performed only in the first exercise. You should not over do the stretching as this may burn out the muscles before you lift the heavy weights. Thus stretching between the sets is necessary but should do it at the right time when it is required. If it is overdone, then you may result in various other problems and may also result in the loss of the muscles that are gained during the exercises.

38. Can I workout at my home?

This is based on your capability. If you are able to perform the necessary exercises in your home, then you can avoid visiting the gym. If you are fit with the gym atmosphere, then it is advised to go to the gym rather than doing the exercises at the home. If you are going to do the workouts at the home make sure that you can concentrate on lifting the heavy weights. You should also make sure that you have someone to help you in your exercises. Otherwise gym is the perfect place to carry out the exercises.

39. Do I need a fitness trainer to train me?

This question is also completely dependent on your personal performance. If you are well trained, and if you have the capability to perform the exercises that are required without any of the trainer, then you can avoid the trainer in the gym. If you are performing the exercises for the first time, then it is strongly advised to have a fitness trainer along with you. If you are not getting the result you are expecting, it is better to have a fitness trainer who will train you in the perfect way.

40. Do I need to take supplements for muscle building?

If you are following the perfect diet, then you can avoid the intake of the food supplements that help in the muscle building process. There are basics supplements which can be taken. The basics supplements contain whey protein, casein protein powders, creatine, multivitamin / minerals, vitamin c, vitamin e and zinc. There are also some super supplements available that help in the process of muscle building. The super supplements can be taken for about 8 – 12 weeks of a time and not more than that.

41. Is creatine good for muscle building?

Yes. Creatine is very essential for the muscle building. Creatine increases the energy production and thus it gives energy to lift heavier weights for a longer time. Thus creatine will help you to gain the muscles more quickly than any other components. The creatine pulls the fluid into the muscle cells which will make you to look bigger. Most of the food supplements which are available for building the muscle will contain the creatine as the major component.

42. What type of protein powder is best for muscle gain?

There is nothing best when speaking about the protein powders. But still the whey protein isolate (WPI) is the fastest acting protein. Thus the whey protein isolate is better than the whey protein concentrate. This is because the WPI contain higher biological value and it is also purer. Thus the whey protein isolate is the best protein powder when compared to that of the other protein powders such as the whey protein concentrate, egg protein and the casein protein powder.

43. When should I take the protein shakes?

It is better to take the protein shakes both before and after the training session. Before the training session, the best time to take is 30 minutes before you start with the training session. After the training session, the best time to take the protein shakes is after 1 hour from the completion of the training session. You can take a casein protein at night for the steady flow of the amino acids. On the non training days, you can take the whey protein shakes at any time you need.

44. Should I eat anything before I go to bed?

You should strictly avoid eating anything before going to bed. This will keep you awake all the night. Especially when you take carbohydrate food, you will have to stay awake all night. If you feel like taking anything before going to bed, it is advised to go for the casein protein supplement which can be taken without affecting your sleep. Thus the carbohydrate food should be strictly avoided before going to bed if you are in the aim of building your muscles sooner.

45. How can I speed up the muscle recovery?

If you are willing to speed up the muscle recovery after the workout, then it is better to take the creatine supplement immediately after the workout. After 40 minutes later, you can take the whey protein supplement. After one hour from the work out time, take a highly nutritious real meal supplemented with the minerals and the vitamins. The vitamins c and vitamin e are very essential for the fast recovery of the muscles.

46. Is lifting belt essential to be worn?

Some people find the lifting belt very great during the workouts whereas someone can’t stand them. It is highly recommended to wear the lifting belts only during the heavy sets. The heavy sets include the exercises such as the squats, dead lifts, shoulder presses and the bent rows. During the other exercises, you can avoid the lifting belts as wearing the lifting belts will sometimes make you uncomfortable in lifting the weights.

47. Should I wear gloves during the exercises?

Gloves are not essential for performing the exercises. This completely depends on the personal preference. Some people believe that the wearing the gloves will help them in lifting more weights whereas some people find it difficult to wear the gloves. I would recommend wearing gloves during the exercises as the gloves will provide you sufficient grip to lift the weights. Some people say that wearing the gloves will detracts them from their lifting strength. Thus it is better to go as per your comfort. But it is not compulsory to wear gloves.

48. How many reps are advisable for building strength?

In order to build the strength, you should concentrate on the low reps with the very heavy weights. Usually the reps should be in the range of 2- 6 reps. Make sure that the weight is heavy enough to allow you only 2 – 6 reps. When you are trying to do this make sure that you have someone nearby you to help in lifting such a heavy weight. By lifting heavy weights with low number of reps, you can build your strength sooner and more effectively.

49. How to bring out my abs?

In order to bring out your abs, you need to carefully follow the diet and should completely avoid the junk foods. The foods with empty high calories such as the cakes and sodas should be strictly avoided. You should do 3 exercises in a tri set cycle. Some exercises such as the crunches, hanging leg raises, lying leg raises can be done in a series to bring out your abs. this can be repeated for a 4 sets continuously. You can take about 20 seconds of rest between the sets.

50. Should women lift the weights?

Definitely yes. If women are willing to build their muscles, then they should surely lift the weights. Lifting weights will help the women more effectively to achieve the fitness goals. Some of the women believe that lifting the weights will result in the huge muscles. But this is not a true fact. Women do not have the enough as the male hormone muscle builder testosterone. Thus weight lifting will help the women more effectively. Weight lifting is not only a good exercise for men but also a good one for women.

51. How fast or slow should I perform the reps?

The speed completely depends on the fact the muscle fibers will actually do the work. The reps should not be too fast as the momentum. Doing the reps fast has no meaning and will not provide the expected outcome. You should perform a slow rep for lifting the weight. While lifting, you should take approximately 2 secs, and to lower the weight you can take about 4 secs. It is a good practice to pause for about 1 sec in the extended position. You can have a try of lifting the weights in varying speeds and can choose the best speed that will be more effective to you.

52. How can I build massive legs?

You need to get off with the leg extension machine if you are willing to build the massive legs. You should learn how to squat correctly before starting with the leg work outs. The squat is the king exercise in order to build the massive legs. You can also add the dead lift and the leg press along with the squats. You should also concentrate on the heavy squats and the heavy standing calf raises. You can also add the supersets to the leg routine with the pre exhaust techniques that help you to build the massive leg muscles.

53. Should I need to perform cardio while building muscles?

Cardio is one of the important and essential exercises to the body. Some of the cardio exercises are very much beneficial in the process of muscle building. But make sure that you do not over do it. Over doing the cardio exercises will lead to the negative results. Thus the cardio exercises should be carefully done. 20 minutes of the bike ride or the rowing machine will be enough before or after the training session. When gaining muscles is your aim, then set the cardio to a minimum so that it will never affect the process of the muscle gain at any cause. Doing too much of cardio will definitely interfere the muscle gain process.

54. Should I change my routine?

You should change the routine for every 8 – 12 weeks for renewed motivation. This will definitely boost your results. The change in the routine will help the muscles to recover faster and will work more effectively. This will also allow you to do the reps with the heavy weights. Thus if you are willing to build the muscles sooner, then you have to change the routing for every 8 – 12 weeks often which will result in the faster production of the result.

55. How often should I increase the weight?

The ideal rep range for the perfect muscle growth is about 8 – 12. Thus if you are finding to get more reps more than 12, then it is better to increase the weight to a smaller amount. If still you are finding easy to do the rep count more than 12, you can increase the weight to the next possible small weight. But make sure that the increased weight will allow you to do the rep more than 8 rep sets. Thus the weight you are about to lift should be in such a way that you will be able to perform a minimum of 8 reps and a maximum of 12 reps.

56. What does intensity mean?

Intensity means the work which is done in a harder manner to complete the work or the required action in a given time. for example if you are about to life weight for about 8 reps and you became tired while doing your 6 reps and somehow managed to reach the 8 reps is the intensity. And it is also known as high intensity. For the purpose of building your muscle you should always have a high intensity and having high intensity help you to build the muscle in a faster manner.

57. How can I build my stubborn calves?

In order to build stubborn calves then you should do each and every reps and sets completely in a way that you get the full stretch. You should not always rush with the work outs which you are doing and should take time between each and every rep as well as the sets. Also to build heavy and stubborn calves’ first train your muscles in the first session and also use full range of motion with that of the heavy weight. By doing so, you can get the stubborn calves.

58. How much time does a muscle need to recover?

If you are doing a harder training session then the muscles at least needs 48 to 72 hours for the recovering time. At this time there will also be fully recover for the nervous system. Also the recovery time practices as well as the training experience depends on the person’s level of doing the work outs. So it is very important to have a high intensity while doing work outs and also all types of reps and sets should be done completely with a full stretch.

59. What is the best time to train?

The best time to do the work out is after 2 to 3 hours after getting up from bed that is after waking up in the morning. This is because at this time the hormone levels will be very high and so because of that you will have a high intensity to work out. Other than this anytime can be used for doing work outs but the best time is on early morning after waking up. The time can also be varied based on your daily schedule.

60. How should I take my creatine?

The loading of creating is thought to be unnecessary by many of the people around the worls but taking creatine for 20 grams 4 x 5gs daily for 5 days and after that 5 grams after the training session is well and good. This should be followed for about 8 weeks in order to build the muscle and also for the growth of the muscle. Taking creatine is very good for health and also it helps in the muscle growth and it is necessary to take creatine if you are about to build your muscle.

61. How can I get motivated to get to the gym?

You are the only person who can motivate yourself to go to gym if you are interested in building your muscle. If a thought like today I should go to gym comes to your mind then immediately imply it and go to gym immediately without making a delay. If a delay is made then your mind will change your thoughts. Once you are in gym then start working out in a fun manner and don’t think of the time to go to gym. Exercise and work outs can be done at any time. So, go to gym at whatever time you need.

62. How do I stay motivated?

By writing down the work outs which are done in the gym makes you to stay motivated. Also make a note of the sets as well as the reps and also the type of weights which are used by you in the gym. From the note which are taken try to find out the progress which are made in you day by day. Also to stay motivated change the way of doing the work out often and have training goals and travel towards that goal which is a good idea to stay motivated. After reaching your goal set some other new goals and again travel towards that specific goal.

63. Will smoking affect my muscle gain?

Yes of course smoking will affect the gain and the growth of the muscle. Smoking is a one which slows down the progresses which are to be done by you and also keeps you away from reaching your goals which are set by you in order to make you stay motivated. Smokings are also bad for the health and so if you are a smoker then try to quit smoking and try to do work outs which works and suits best for you.

64. Can I work out with a hangover?

Work out can be done with a hangover but it should not be the goal and should not be done for 100 % effort. Also don’t thing that working out with a hangover is a great work out. If you are not feeling 100 % from a hangover and are suffering from fever or flu like anything then you can stay away from the gym in such conditions only. But also in some conditions you should always try to eliminate all the problems and should try to go to the gym for working out.

65. Should I bring a note pad to the gym?

It is good if you bring the note pad to the gym because if you bring it then you can make a note of the work outs which you are doing day to day and also can make a note of the type of weights which are used by you for day to day. This in turn makes you to stay motivated in such a way by making yourself not to follow the same work outs and makes you to try some other new work outs in order to build the muscle. In this way note pad helps you to stay motivated by making note of everything which is done by you.

66. How can I shock my muscles into new growth?

You can shock your muscles in to new growth by changing the work outs often and by avoiding the routine work outs which are done at the gym. Try out doing a special work out like super sets or like the pre exhaust method. Muscles can also be shocked by changing the sets and the reps often and also by changing the weigh according to the sets and the reps which are changed. By following these ways the muscles can be shocked out.

67. How do I prevent stretch marks?

Stretch marks can be prevented by eating foods which are in high quality and foods which are very nutritious. Also eat foods which have good multi vitamin as well as minerals in them. For vitamins it is better to take vitamin C, E and zinc. If in case you are already having stretch marks before doing the work out then try out with vitamin E cream. Following these will help you to stay away from the stretch marks while doing the work outs.

68. How can I speed up my time spent in the gym?

Doing less in gym helps you to speed up your time in the gym. Doing this is better than doing long drawn work outs in the gym. Also keep in mind that you are in gym not for talking and not for wasting time. You are in gym for doing work outs in order to build your muscle. Carry on with that work and do not do any other unnecessary work in the gym. Simple way is that get in to the sym, do the work outs and get out of the gym.

69. Which are better free weights or machines?

Both the type whether it may be free weights or machines are good. But when compared to the machines, free weights are better for the purpose of building the overall body mass as well as the strengthening condition. Building muscles as more involved with free weights. Whereas machines are helpful in isolating the muscle group and are used to pre exhaust the muscle before doing the heavy free weight exercises.

70. How much sleep do I need for optimum muscle growth?

To get optimum muscle growth there must be at least 8 to 10 hours of sleep. Getting sleep for at least 8 hours helps you to get the muscle growth. If you don’t get enough sleep then there is nothing good even if you do work outs at the gym. That is you will not get the growth of the muscle if do work outs and don’t get enough sleep. So, try getting nice sleep and work out nicely at the gym to get optimum muscle growth.

71. How can I increase testosterone naturally?

You can increase the testosterone naturally by taking zinc and magnesium at the last during the night. You can also give a try to the product called as the ZMA. If you are interested to increase the testosterone, you should reduce the rep range to about 5 reps. but make sure that the limited reps should compensate with the amount of weight being increased. Before lifting such a heavy weight make sure that you have someone near you for help.

72. Should I workout with the sore muscles?

Definitely no. sore muscles indicate that you have not yet recovered from the previous work outs. You should give enough time for your muscles to recover from the previous work outs. If your muscles are sore, you can take one or two days for your muscles to recover and then you can continue with the work outs. If your chest muscles are sore, then you can train your legs, arms and shoulder. If you still workout with the sore muscles, the things will turn to be still worse and you will have to face serious muscle damages including the collapse in the nervous and the cellular system.

73. What is the best way to build the muscles?

The best way we recommend is to purchase a muscle building program from a well experienced and an expert in the body building. You should not try it and guess for yourself. You should clarify all your doubts regarding the muscle building process and the workouts that are needed to be performed for building the body muscles. You should first need to set your goals and then should work hard to achieve those goals. Discipline and commitment is also required. You have to set the time for about 1 hour and should work out for an hour in the gym and once one hour is complete, you should get out of the gym and should give time for your muscles to recover.

74. Can I build the muscle at the age of 40?

It is not too late for you to build your muscles. If you have a perfect training routine and the best nutritional practices, you can definitely build your muscles to a great extent. The important thing which is needed from your end is the full commitment to do the workouts. The muscle building improvement does not depend on the age. It just depends on the amount of hard work given to achieve the goals at various age groups. Even at the age of 70 you can try to build your muscles but the outcome will not be that effective as in the teenage groups.

75. Should I use the full range of motion?

You should use the full range of motion for about 95% of the entire time. You will be able to do more reps with the sloppy ¾ reps, but that is not effective when compared to the full range motion. Even if you are able to do only limit reps also, it does not matter if you are performing full range motion for lifting the weights. You can get away with the sloppy ¾ rep for the last rep but anyways the full range motion is always recommended to achieve the better results.

76. How can I build massive strength without getting too big?

To achieve massive strength without getting too big, you should need to lift extremely heavy weights and should do the basic exercises such as the squat, presses, and dead lifts. Make sure that the rep range should be between 2 and 5. For this purpose, you should need one or two person for help in lifting such extreme heavy weights. You should also need enough experience to tackle this type of weight lifting in a more effective way.

77. I am not able to build my muscles even if I am doing heavy workouts. Why?

You may need a better training routine to achieve this. You should need better routine, better high quality nutrition, higher quality calories, more protein, more rest, more weights, spending less time in the gym and 100% commitment. The best thing to do is to get advice from an expert. You can also go for a personal fitness trainer for a while. You should explain to the trainer what exactly your need is. If muscle growth is your need, then you should speak clearly to your fitness trainer about it so that the personal trainer can come up with the various workouts.

78. How to avoid the stretch marks from my body?

The stretch marks are common when performing the workouts in the gym particularly with the heavy weights. These stretch marks can be prevented by taking the foods of high quality and the foods which are rich in nutrition. You can also take the foods which are rich in good multi vitamins and minerals. Vitamin c, vitamin E and zinc are very essential to avoid the stretch marks from the body. There are also vitamin E creams available which can be applied topically over the stretch marks.

79. Will smoking affect the process of muscle building?

Definitely yes. Smoking will affect the gain and growth of the muscles. Smoking is the one which slows down the muscle gain progress. This will keep you away from reaching your goals. Smoking is injurious to health and thus if you are a smoker, then try to quit the smoking and proceed with the work outs which works and suits your body. Thus smoking should be strictly avoided if muscle building was your aim.

80. What are the best exercises that I can perform for the muscle building?

There are various exercises that can be done for muscle building. The most common and the best exercises are dead lifts, squats, lunges, dumbbell bench presses, rows and chin ups. These exercises suit the best with the beginners who are eager to build the body muscles. Isolation movements should be completely ignored as they help in developing the individual parts for building the muscles. By doing these exercises it helps in recruiting the muscle which in turn helps in the growth of it.

81. Are free weights best when compared to that of machines?

Yes. Free weights are best when compared to that of the machines. But both give the satisfactory results. Free weights are best to give strength and conditioning to the body muscles. Machines are good to isolate a particular muscle group and can be used as the pre exhaust the muscle before lifting the heavy weights. Lifting heavy weights with the free weights is the best exercise to do in order to build your body muscles.

82. How much time can I take for sleep?

For the optimum muscle growth, you need about 8 to 10 hours of sleeping per day. If gaining muscles was your ultimate aim, then you should ensure that you are sleeping at least 8 hours per day. Sleeping will make your muscles to take rest and thus give enough time to recover and thereby building the muscles. Thus sleeping is a very important part that affects the muscle building very effectively. Less gym workout and more rest will definitely take you to achieve your goal of building the body muscles.

83. What is the time required for the muscles to recover?

The muscles usually need about 48 to 72 hours for the complete recovery from a hard training session. Not only the muscles but also the nervous system needs full recovery to perform the next training session. The time taken for the muscles to recover depends on the person’s individual training experience. This also depends on the person’s best training practices. Thus if you are willing to build your body muscles, then you should give enough time for your muscles and the nervous system to recover.

84. What is the best time to go to gym?

The best time to go to gym and train your muscles is about 2 – 3 hours after you wake up from your bed. During this time, the hormonal levels will be high and your back will be re adjusted itself at that time. Anyways all time is best to train the muscles. It depends on the daily schedule. Someone feels good to do the work out in the morning whereas some people feel it comfortable to get trained during the evening. This depends on the personal daily schedule.

85. How much of creatine should I take?

Some people say that creatine is bad for health and should avoid creatine. But that is not the fact. Creatine is very essential in the process of body building but should not take too much of quantity. You can take about 20 gms of creatine daily. This should not be taken in the single time. You can split and take into 5 terms with 4 gms each time. This should be continued for about 8 weeks to achieve better results sooner.

86. How to build the stubborn calves?

If you are looking to build your stubborn calves, then you should concentrate on every rep of every set. Make sure that you get a complete stretch. You should not rush in training your calf muscles by just training at the end of session. You should train your calf muscles at the beginning of the session and should use a full range of motion with the heavy weight. By this way you can build your calf muscles to the greater extent.

87. Can I perform the workouts at home?

This is completely based on your wish and needs. If you are able to perform all the necessary workouts at the home, then it is well and good to work at home rather than visiting a gym. If you are fit with the gym atmosphere, then it is recommended to visit the gym. If you are going to do the workouts at the home make sure that you can concentrate on lifting the heavy weights. You should also need someone at home to help you to lift the weights. Otherwise gym is the best place to carry out your exercises.

88. Can I workout with a hangover for better results?

Workout with a hangover can be done but it should be the ultimate goal and should not be done for 100% effort. You should not think that working out with a hangover is a great effort. If you are not feeling 100 % from a hangover and are suffering from fever or flu like anything then you can stay away from the gym in such conditions only. But in some other conditions, you should try to eliminate all the problems and should try to go to gym regularly.

89. Is changing the routine essential?

Yes. Changing the routine will help you in achieving muscle growth to a greater extent. You will have to change the routine for every 8 – 12 weeks of time for renewed motivation. This will boost up your results in gaining muscles. The change in the routine will help the muscles to recover faster and will work more effectively. Thus if you are willing to build the muscles sooner, then you have to change the routing for every 8 – 12 weeks often which will result in the faster production of the result.

90. What are the best foods to take for muscle building?

The foods which are rich in proteins can be taken for the purpose of muscle building. Proteins are the major component used for building the muscles. Some of the protein rich foods are eggs, milk, yoghurt, cheese, nuts, beans and peas. The protein rich foods should be taken for every 2 to 3 hours of time in order to result in the muscle growth. You should also take fresh fruits and vegetables along with the protein rich foods for the muscle growth to be more effective.

91. How much of proteins, carbs and fats should be taken for effective muscle building?

For the effective muscle building diet, the diet should contain some amounts of proteins, carbs and the fats. These three compounds are the major compounds that help in the building of the muscles. The proteins should occupy to about 30% – 40% of the entire diet. You should also make sure that the diet contains about 40% – 60% of the carbs. The carbs are the energy sources for doing the various exercises. The diet should contain the fat content of up to 10% to 20%. The body needs some amount of fats in order to build the muscle building hormones called as the testosterone.

92. What are the major foods to be taken in order to build the muscles faster?

If you are willing to build your muscles faster, then you have to take the best food items. There are six best food items specified that are best for the muscles to grow to a greater extent faster. The six best food items are listed below as follows.

  • Organic beef
  • Eggs
  • Fish
  • Wheat germ
  • Brown rice
  • Spinach

These are the effective six food items that help you to achieve muscle gain faster.

93. Will drinking plenty of water help you to gain muscles?

Yes. You should try to drink at least 1 liter of water every day. Almost 70% to 80% of the muscles are made up of water. Your muscles will take longer time to repair if it is being dehydrated. Thus water is a very essential source for the muscle building. Drinking plenty of water will make your muscles to look bigger instead of looking flatter. Drinking plenty of water will also help you to do the workout with more intensity and thus you can build your muscles faster.

94. Is carbs necessary to build the muscles?

Like the proteins, the carbs are also the very essential component in the process of the muscle building. Carbs are the major energy sources which gives you the sufficient energy to do the workout in the gym. Carbs will allow the protein to build the muscles. Moreover the great advantage of the carbs is that the carbs make the muscle recovery faster. They also help in making your muscles to look bigger. Carbs are not that costly as the creatine is and thus can be used as the better replacement for the creatine.

95. How often should I change the routine?

Changing the routine is the best effort to build the muscles faster. By changing the routine for about 8 – 10 weeks regularly, you are giving enough time for the muscles to recover from the training session. Thus it is advised to change the routine for every 8 – 10 weeks. This will boost up your results in gaining muscles. The change in the routine will help the muscles to recover faster and will work more effectively. Thus if you are willing to build the muscles faster, then you should change the routine for better results.

96. How to train with high volume and medium intensity?

Volume is nothing but the quantity of sets and reps whereas the intensity is the amount of weight you choose. You need to perform about 10 – 15 lifts of the weight with about 1 minute of a break between the sets. Thus you should increase the volume and should work with the medium weight in order to build your muscles faster. This will stimulate the muscle growth to a greater extent.

97. Will consuming the protein before and after work outs be effective?

Protein is the major source which results in the faster building of the muscles. In order to build your muscles, you should take protein rich foods. You should consume about 10- 20 gms of proteins before 20 – 30 minutes of your training session. This will help in inducing the muscle building effect. For this you can take about 1 – 2 glasses of milk or equivalent supplement drinks such as the soy proteins or the whey proteins.

98. Why does everyone else gain muscle so quickly?

There are many men and women who do not get any result of doing work outs even after lifting up heavy weights. The only result which they get is body ache and sweating. They seem to be admiring the next guy who gets a muscle gain after the work outs this is because of the type of body. There are three types in the body which are endomorphs, mesomorphs and ectomorphs. People who do not get any muscle gain belong to the group of ectomorphs as this group members have skinny body and will be tall too. Also their metabolism will be very different when compared to that of endomorphs and mesomorphs.

99. Why do muscle supplements not work for me?

If you are a skinny body person and if you are trying to gain muscle then you might go for the usage of the muscle supplements which are manufactured for building the muscles. But this won’t work for you because of the same condition as the ectomorphs group members. Ectomorphs group members will not get any muscle gain even after lifting weights because of their metabolism type. As like that people of skinny type use any supplements then their body will metabolize the supplements very quickly which results only in the waste of money.

100. What should be done if I find a weight loss?

If you come up with the weight loss in your body then try to eat nicely on those particular days and also do exercises regularly. It is better to eat before and after the work outs to build the muscle and to compensate with your weight loss. Also make a note that you should not over eat at the time of doing exercises or work outs. In order to compensate with the weight loss then eat correctly followed with a work out.

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