Bodybuilding (Muscle Building) Questions - #6

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.




What's the best time to train?


About 2 to 3 hours after you get up out of bed is the best time because hormone levels are high and your back has re-adjusted itself by then, but anytime is a great time to train. It all depends on your daily schedule.