Bodybuilding (Muscle Building) Questions - #9

Which is better free weights or machines?

Both are good but free weights are better for overall body mass and strength conditioning. More muscles are involved using free weights, this is a good thing. Machines are good to isolate a muscle group and can be used to preexhaust the muscle before the heavy basic free weight exercise.




How much sleep do I need for optimum muscle growth?


You need 8 to 10 hours of sleep for optimum muscle growth. If you're serious about gaining muscle mass then you should ensure that you are getting at least 8 hours every night.




How can I increase testosterone naturally?


You could try zinc and magnesium taken last thing at night or try a product called ZMA. You could also try limiting your rep range to 5 reps but the weight should reflect these 5 rep sets. You will need someone there to help with a true 5-rep range.




Should I workout with sore muscles?


No. Absolutely not. Sore muscles are a clear indicator that you have not recovered from your last session. You need another day or two off. It doesn't matter if your chest muscles are sore and you are training legs - your overall body system has not fully recovered. You could ignore it and go anyway but you will be wasting your time or make things worst on a cellular and nervous system level, then you will need double the time off to fully recover. Your muscles will refuse to grow if you continue to train while not fully recovered from previous sessions. The gym will always be there so take that day or 2 extra off to fully recover and grow. You will then come back to the gym 100% recovered and ready to go to work on another muscle group or 2.




What's the best way to build muscle?

The best way to build muscle is to purchase a muscle-building program from a person that you know, knows what they're talking about. Don't try and guess it yourself, get the information from an expert. You will also need highly nutritious foods and some

supplementation. You need to set clear goals and work very hard to achieve them. 

You could also try and reduce your time spent in the gym by limiting your training sessions to 1 hour only, when the hour is up you need to get out, go home, recover and grow. Discipline and commitment is also required.

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Bodybuilding (Muscle Building) Questions - #8

Can I workout with a hangover?


You certainly can but don't expect to perform at 100% level and don't mark it as a great workout. You should stay away from the gym if you're not feeling 100% from a hangover or from a cold or flu. Imagined laziness is different, you should ignore that and get to the gym.


Should I bring a notepad to the gym?


Yes. You need to track your progress so that you know what is working and what's not. Tracking everything is also a great motivator.






How can I shock my muscles into new  growth?


By changing your routine or by trying a different training principal like super sets or the pre-exhaust method. You can also shock your muscles by changing the sets or reps and by adjusting the weight accordingly.


How do I prevent stretch marks?


Eat high quality nutritious foods and take a good multi-vitamin/mineral. Take vitamin C, E and zinc. You could also try a good vitamin e cream if you already have stretch marks.




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


You can speed up your time spent in the gym by doing less in the gym, which is actually better for you than doing a long drawn out session. Realise that you’re at the gym to work and not stand around talking. Get in, get it done and get out.

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Bodybuilding (Muscle Building) Questions - #7

How much protein do I need?


Not as much as you think but certainly more than the average Joe or Jane. 1.14 grams of protein per pound of body weight is a good guide, though lean body weight should be taken into consideration for a more accurate figure and not total body weight.




How should I take my creatine?


Some people say that creating loading is unnecessary but I like to load creatine 20grams 4 x 5gs daily for 5 days then 5g after training for about 8 weeks.




How can I get motivated to get to the gym?


You're the only person that can make you go to the gym, but bear in mind that the thought of going to gym is much worst than the actual application of going to the gym, once your at the gym you're fine and once you finish a great workout you're glad that you went. Just go ahead and go to the gym regardless of what you think at the time.




How do I stay motivated?


You can stay motivated by writing down everything you do at the gym. Write down your sets reps and weight used so you can see how much progress you are making. You can also change your routine every so often to avoid staleness and keep motivation high. It's also a very good idea yo have training goals and strive towards those goals, and when you reach them you need to set more goals.




Will smoking affect my muscle gains?

Yes it will. Smoking will slow down your progress and keep you from reaching your goals. It's also bad for your health, but you knew that already. I suggest that you try some quit smoking techniques until you find one that works for you.

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