Read this Before you Ask a
Question about Muscle Building
You need not be a bodybuilder to have a
fitness goal of building muscle. In addition to improving muscle tone,
performance and overall appearance, building muscle helps elevate your
metabolism. The increased metabolism is the primary reason why even morbidly
obese people interested in losing weight should be taking part in weight
training for muscle building.
Muscle Maintenance vs.
Muscle Building
The belief that heavy weight lifting will cause a person to develop
bodybuilder-like muscles is perhaps the biggest misconception about weight
training. For the vast majority of the time, the weight training program for
someone looking to lose weight or tone up is going to be almost identical for
those looking to build muscle.
Often times the only difference is the
diet, specifically the caloric intake. If muscle building is your goal, you need
to take in a lot of calories compared to those interested in muscle maintenance.
Workouts that you would suspect as being muscle building, will only be good for
muscle maintenance if adequate calories are not consumed.
High Reps vs. Low
Reps, Heavy Weights vs. Light Weights
Another common misconception about muscle building is the in-workout factors are
going to determine whether or not you build muscle. Just like muscle maintenance
vs. building muscle, if you don't consume enough food to create a caloric
surplus and positive nitrogen balance you will not build muscle regardless of
how much weight you lift or how many reps you perform.
If enough calories are consumed and diet
is out of the equation, another misconception is that heavy weights (low reps)
is best for building muscle when in fact, lighter weights lifted more times is
superior. Hypertrophy (building muscle) is best achieved with high
training
volume in workouts. A very simple look shows that lifting a modest 150
pounds for 20 reps gives you 3000 pounds of volume almost double the volume of
lifting a massive 300 pounds 5 times which yields 1500 pounds.
Training Volume
While training volume may seem very simple it is a little more complex than the
previous example. If you just used the simple {weights * reps * sets} formula
then a set of 20 calf raises using 500 pounds would yield 5000 pounds of volume
the same as a set of 40, 250 pound squats. We all know that the latter takes far
more work to complete so to truly understand training volume as it relates to
muscle building you have to take into account the distance which the weights are
moved as well. This drawn out example simply stated says to in order for optimal
muscle building workouts, compound exercises which move the weights the furthest
distances (think bench press, lat pull, squats, dead lifts, pull-ups) should be
the bulk of your muscle building program.
Muscle Building Q&A: Questions & Answers for Men
-
Bigger Muscles
I am attempting to get a lot bigger muscle wise. I have been on the same routine
my bodybuilder friend gave me since the new year...
-
Cannot Gain Mass
I am 25, and have a very low body fat percentage. I was at 6% now... what can I
do to gain mass?
-
Muscle Gain Plateau
My goal is to reach between 230-240 lbs... My problem right now is that I'm
stuck at 195...
-
Lose Fat Build Muscle
I'm trying to lose fat and build muscle, my body fat is 16.7% and I'm trying to
lower it to around 10... I don't seem to have gotten any results...
-
Push-up Technique
My shoulders and arms hurt which I guess may be normal, but my chest never feels
sore...
-
Bigger Arm Training Split
I have weak arms...and that's why I workout 2 times a week for arms.
-
Speed Up Muscle Gains
I have read that some people are 'slow responders' to muscle increase due to
their metabolism...
-
New to Lifting Weights
What should my muscles feel like... Should I feel a burn... tenderness...
fatigue.. all three?
-
Gain Muscle Keep off Body Fat
I've been trying a high protein diet...
-
Dead Lift Muscle Building
Want to know whether or not deadlifting with heavy weight (1.5 -2 times
bodyweight) once a month can actually build muscle...
-
College Muscle
...work outs and advice to make me get bigger. I'm realistic and know I won't
grow like 40 pounds in half a year...
-
Big Upper Body
Can you tell me how to build a big upper body?
-
Diabetic Muscle Building
I am diabetic and have heard that this can be an advantage when trying to build
muscle...
-
Build Muscle Cut Fat
In
the last year, I have dropped 20 pounds and look pretty good, but I have
plateaud...
-
Gain 50 Pounds Stay Toned
I think I have come up with a fairly good workout routine... diet is the hardest
thing for me to do...
-
Gain Lean Mass While Deployed
I am deployed in Afghanistan right now ... having a lot of trouble gaining the
lean mass I want to....
-
Tear Drop Leg Muscles
What do you think is
the best exercise for developing the teardrop part of the thigh???
-
Gain Muscle then Cut
I'm pretty confident I can reach my mass goals if I stick to
lots of vegetables, 2% milk, and chicken/fish...
-
Leg Muscle from Running
People saying that they lose leg size. I guess my question is
about the science behind this...
-
Effective Muscle Gaining Plan
Wondering if this (routine listed) is an effective routine for me if I want to
gain lean muscle...
-
Build Beach Body
I am wanting to
get a beach body I suppose I feel my shoulders/traps are ok but have huge
problem with my forearms and my chest...
-
Out of Proportion Chest & Arms
My arms are
big and muscular but my chest is quite undeveloped. My chest workout has always
been the workout I focus on most...
-
Building Muscle After Gastirc Bypass
I had gastric bypass a few years ago... what supplements should I take to help
build muscle?
-
Build Lean Muscle Fast
I am embarrassed when I work out because all the other guys in the gym are way
more muscular than me...
Muscle Building Q&A: Questions &
Answers for Women
For More Q&A Also See:
Answers.AskTheTrainer.com Q&A Blog
Ask a Personal Trainer a Question about
Muscle Building
-
Before you submit a question about muscle
building please make sure to go
over the previously answered questions above.
-
In order to get a thorough answer, be sure to
include as much pertinent information about yourself as possible. Please note that we do not guarantee a reply to every question.
-
Please fill out the following form completely, and try
to use proper spelling and grammar.
If you've enjoyed the information on this page, please make a donation to help support the website.
NOTE:
Terms of Use & Privacy Policy
Please Support AskTheTrainer.com by making your orders at our
Partner Website:
Amazon.com
Essential Reading: Learn the Science of Muscle Building
Return from
Muscle Building Answers to the Questions Home Page
