You’ve been working out in the gym for a while but your not happy with your results. That’s okay, it’s easy to get caught up in all the wrong information that’s out there.
There are so many different theories floating around that you never truly know who to listen to when you want a particular result. And what’s even more frustrating is when you don’t have a training partner to help you.
Not to worry, I’ll share with you exactly what has been proven to work for many beginners starting out.
Here are 5 commonly asked muscle building questions that I get asked by beginners
1. I just started working out and I’d like to know what supplements to take to get big and muscular!
Since you are new to weight training, I would say the only things you would need to do is make a good effort to eat right, train consistently and with intensity, and get enough rest (your muscles need time to recover if you want them to grow).
The reality is there is the supplement companies are making millions off of guys who have no idea how to think for themselves. I used to fall into this trap as well.
I tried all kinds of supplements and most of them are absolute junk and all they ever did for me was burned a hole in my pocket.
I’m not saying all supplements are bad, but the sad truth is a lot of guys who have no real training experience rely on them to get great results. And because of that, they don’t put in the hard work that’s required to build a muscular physique.
It’s easy to get drawn into the hype that all the supplement companies want us to believe. They want us to believe if you buy this supplement or that supplement it will produce amazing gains in size and strength.
Here’s my advice, with over 14 years training experience up my sleeve, if you are not getting the right amount of protein in your diet then the only supplement I would recommend is Whey Protein, Creatine, and Multi-Vitamins.
These supplements have been beneficial to sports athletes and bodybuilders for decades. So they are proven to work. But any other crap that you hear about online or by someone else, shouldn’t be worth your attention.
But that’s only if you want to Build Muscle and Get Ripped Naturally – which is what I teach on this blog.
S0 remember, if you want real gains, then choose foods that are rich in protein. Here’s just a few:
- Chicken breast (and turkey breast)
- Lean Red Meats
- Egg Whites
- Skim Milk and Non-Fat Dairy Products
- Fish and Shellfish
2. What Exercises Should I do To Build Muscle
There are lots of exercise variations that you can do. What’s really important is do you have enough time to commit to a workout 3-6 days per week?
If you can only commit to 3 days a week then I would recommend a 3-Day Split Routine, If you can train 4 days, then do a 4-Day Split Routine, If you only got 2 days to train, then do a 2-day split routine.
But if you don’t want to follow either of those programs, you can always do a full-body workout routine, 3-4 days a week and that’s perfectly good also. It entirely up to what suits you.
Here’s a 3 day split routine that I recommend for beginners
Here’s a 4 day split workout routine for intermedia and advanced trainers
If your goal is to get big and strong then I suggest following these 6 powerful compound exercises mixed with isolation exercises.
- Incline Bench Press
- Flat Bench Press
- Dumbbell Flye
- Dumbbell Pullovers
- T-Bar Row
- One Arms Dumbbell Rows
- Low Pulley Rows
- Standing Barbell Curl
- Alternate Dumbbell Curl
- Hammer Dumbbell Curl
- Wrist Curls
- Reverse Wrist Curls
- Close-Grip Bench Press
- Dips (weighted dips for added resistance)
- Leg Press
- Front Squats
- Stiff Legged deadlifts
- Hamstring Curl
- Calf Raise
3. How Do I Lose Belly Fat?
One of the most proven methods for losing body fat is proper nutrition along with a proper training program. The problem with most people have is not being consistent with their diet and training program because they expect to get results in a matter of weeks.
Let’s take for example one person who is over 200 lbs whos goal is to lose 10 lbs in a month, they put in the effort but after a few a few weeks they only notice minor changes in their body and because of that they lose hope and give up. To lose fat requires long-term dedication and commitment.
Nobody ever achieves amazing results in a month unless they completely starved themselves. You can still lose fat without depriving yourself of your favorite foods.
A good way to reduce your belly fat is to eat clean and do cardio regularly. When you do that for a few weeks you will eventually notice the results.
To speed up the process another good way is by doing proper ab exercises 2-3 times a week. All depends on your level of fitness and your commitment though. How bad you your really want to get in shape? It’s entirely up to you.
I’ve written quite a few blog posts on abdominal training. These 3 should come in very handy.
Total Core Workout For Shredded Abs
4. How Often Should I Lift?
Unless your goal is to compete for in a bodybuilding contest, then I wouldn’t recommend training for more than 2 days in a row. Larger muscle groups need at least 72 hours to recover, single muscle groups taker less time to recover, about 48 hours.
Your muscles don’t grow while you are training, they grow while you’re resting. So train hard and be patient and the results will soon show. It’s much different when you do cardio, you can do cardio every single day of the week if your goal is fat loss. But If you want to build lean muscle mass, like I said for your muscles to grow, you need to give them enough time to rest.
An advanced weight training program consists of 4-5 days per week at the most. It’s not recommended for beginners to follow a weight training program for more than 5 days a week.
But again, it really depended on your individual goals. Here are some beginner guidelines that should help.
Beginners Weight Training Frequency: Do a full body workout just three days per week on nonconsecutive days
Intermediate Weight Training Frequencyncy: Train three to four days per week on a 3 day split or 4-day split (each muscle group worked once or twice per week)
Advanced Weight Training Frequency: Train four to six days per week on a 3 to 5 split routine – Each muscle trained once every 5 to 7 days.
5. How Many Reps and Sets Should I Do?
There are so many different answers to this question. There really isn’t a magic number or range of reps and sets that work best for every man or women who are trying to gain muscle.
Me Personally, my favorite rep and set range for building muscle consists of 3-4 sets per body part and 8-12 reps per set. The best way to know a good rep range is by choosing a weight that allows you to fail. Typically for most guys that between 8-12 repetitions. But the most important thing to do is focus on working the muscle group intensely during each set that you do.
Here’s what my current workout routine looks like:
- Chest and Arms
- Back and Shoulders
- Legs and Abs
Whatever workout routine you choose to do, make sure you take 1-2 days off in between
to allow your body enough time to recover.
As a beginner, I would recommend starting off with one to two sets in your first week of
training, then on your third week move up to three sets per week until you feel you
are getting better at performing the exercises and gaining some muscle.
Got any more muscle building questions you would add to this list? Please leave your comments below.