- Do I need a gym?
Yes! If you are serious about gaining mass, you need to have access to plenty of weights and certain equipment. You can build an at-home gym (make sure the equipment you buy are safe and of good quality) or you can join your friends at your local gym.
2. When will I see results?
With quality training and sufficient recovery, you can expect new results every 2 months.
3. I am busy, and may not have time to go to the gym
The thing about muscles is that they come when you play hard to get. Meaning, the less you train, the more they grow. Just twice a week for no more than 60 minutes is all that’s needed to build a specific part. Plan your time wisely to fit everything in and make sure not to miss workouts. For more information, view my ready-made weekly plans.
4. I don’t like the food that’s included in the dietary outline/I am allergic to specific ingredients
It is only an outline, so you can substitute what you don’t like for something that is of an equal nutritional value and please be careful not to consume something you are allergic to!
5. I don’t like the muscle-loving super foods
There are foods with unique nutrients that are difficult to replace with anything else. Think nature, think ‘what can this offer to my body?’ They are special for a reason because God made them like that! The best way is to conceal the taste. For example, adding avocados to smoothies, nuts to salads. Ideally, have the intention of ‘this will nourish my body’ rather than ‘ew’. However, if you really dislike them, try to have a nutritionally equal alternative.
6. Because I need excess calories, can I eat EVERYTHING that’s I front of me?
No, because beyond a certain point, these calories may not be of use to your muscles and may be stored as excess fat that covers your muscle definition. In addition, you need to help your digestive system by efficiently absorbing good quality foods, not a cocktail of orange juice, bagels, meat, cake and coconuts. Grow muscles with the right nutrition.
7. Will cardio disrupt my muscle gains?
Too frequent, intense cardio may disrupt your muscle gain by overtraining and using up calories needed for building muscle. However, cardio is important to overall health, so it’s best to keep it low impact (like walking) or try a 15 minute HIIT cardio routine. Do Cardio 1-3 times a week if needed.
8. What if I want to lose fat? Should I lose fat first, and then focus on gaining muscle?
You should always focus on gaining muscle, even if you are losing fat. The more muscles you have, the higher your resting metabolism. Have a good routine which includes cardio and weight training. However, you may find that you are not gaining much muscle mass because you are not having sufficient calories to properly build them. This will make your muscles will look more defined, rather than big. Once you have lost the desired amount of fat from cardio and weight training, then you can focus completely on gaining mass. Do this by gradually introducing more calories to your diet so you are cleverly increasing your metabolism.
9. Do I need HEAVY weights for lower reps to get bigger?
Generally, yes. But, if you are using weights that you can only do 6 reps with, you should reduce it because having a higher rep range will be likely to touch upon smaller/accessory muscle groups that all help to form a bigger picture. In contrast, having really heavy weights for low reps with isolating workouts (like bicep curls, because they mainly isolate the biceps) , then it is suitable. But, build upon those 6 reps, increase to10. Then use higher weights. In conclusion, to get bigger, you need a combination of high and low reps but they all depend on the specific workout you are doing.
10. How do I know that I’m using the right weight?
If you can perform 12 reps, with the last 2 0r 3 reps being quite challenging, then it is suitable for you. If you can perform more than 15 reps, you probably need to increase the weights!
11. What is the ultimate rep range and sets I should do for muscle mass?
Funnily enough, it is unknown in the fitness world what the ultimate answer is, but it all depends on the individual person. As a general rule, for hypertrophy (muscle mass), 6-12 reps, for 3-4 sets with a rest of 60-120 seconds in between. This is suitable for larger muscle groups. For smaller muscle groups, stick to 1-3 sets.
12. Will my results be permanent?
No, muscles need to be constantly activated. If you want to maintain them, then training once a week is sufficient.
13. What if I am sick?
Rest! Weight training requires you to be in a very healthy state, so you are able to give it all the energy required. Even if it is a simple cold, your body tries to multitask by using energy to workout and to fight the illness. This leads to poor muscle recovery, which leads to slow results. I recommend having a really clean diet (avoid processed foods), with enough proteins to keep your muscles in good condition. Also make sure to have plenty of sleep, and water.
14. Can I get my friend to help me at the gym to lift higher weights?
This is something I see all the time, when someone is so desperate to get big muscles and use weights that are just too high, so they get their friend to help them through the last few reps. Don’t be the person that does that, build muscles independently, on your own. Start with low weights, and end up being truly strong without the help of anyone.