28 Answers To Help You Build Muscle…
How much muscle can you gain in a month?
- You can expect to gain 1-to-5 pounds of "REAL" muscle EACH
MONTH in your first 4-to-6 months on any
muscle building workout plan as a beginner and then after that…
- You should expect to gain a more realistic 1-to-3 pounds of muscle
each month and then after about 2-to-3 years of doing
muscle building workouts correctly…
- You should only expect to gain ½-to-2 pounds of muscle per month but
after 2-to-3 years you will have already built up a enough muscle to
make you look good naked and…
Whether you gain only 1 pound or more than 5 pounds of "REAL" muscle each month also
depends on
these muscle building factors here and
as you build more "REAL" muscle…
You'll also
make your muscles "LOOK" bigger by
building more "FAKE" muscles by making your muscles hold more water
weight in them (which you can simply do by
doing high rep workouts, eating carbs, drinking water, using Creatine
and
Nitric Oxide or NO supplements) and usually…
If you hear someone say they gained 20 lbs of muscle in under 3 months then they
probably did it by
gaining both REAL & FAKE muscles and also…
You can expect to gain some fat with the muscle you gain because…
You generally need to eat more calories to
gain muscle
so expect to gain ½-to-1 pound of fat for every 1-to-2 pounds of muscle you
gain but you can quickly & easily burn off any fat you gained after you've
finished building muscle by going on any of these
fat loss plans here
and…
If you think 1-to-5 pounds of muscle isn't that much then…
- Take a look at a 16oz steak and multiply that by 1-to-5 and…
- Gaining just 2 pounds of muscle will make a dramatic difference in the way
you look.
Will lifting weights stunt my growth?
This is just a myth and…
- Lifting weights has no effect on the length of your bones and…
- Lifting weights will not change the height you are genetically predisposed to be and as a matter of fact…
- Lifting weights only has positive effects on your body such as preventing osteoporosis, preventing sprains and other injuries and the muscle you build
increases your metabolism to help you lose weight faster.
- See can you grow taller?
How many exercises should I do to build muscle fast?
As long as you use enough intensity by using
heavy weights,
enough
reps &
sets then…
You only need to do ONE muscle building exercise so…
If you're trying to get bigger chest, shoulders and arms then you need to do 3 exercises or
1 exercise for each body part or…
You can simply do 1 compound exercise
like the bench press to get a bigger chest, shoulders & triceps but
generally…
You could do 2 exercises per bodypart where you…
You should also look at…
How much weight should I use to gain muscle?
You only want to use weights that are heavy enough to allow you to do the recommend number of reps so for example…
- If you're supposed to do 5-to-10
reps on a
set and you can do more than 10 reps then that does not count as a set because the weight you picked was too light and vice versa…
- If you can't do more than 5 reps then that means the weight is too heavy so you need to either use lighter weights or…
- You can get 5-to-10 reps with a heavier weight by doing Drop sets, Rest-Pause reps or any
of
these
other fast muscle building techniques here which will all make you have a much more intense workout to help you
build muscle faster and…
You don't want to use weights that are TOO HEAVY because…
You'll just end up using bad technique and you'll end up working the weight instead of actually working your muscles and…
If you use weights that are TOO LIGHT then you will not be using enough intensity to build any muscle and…
You should also look at…
Do 5-to-10 reps to build muscle faster because…
5-to-10 reps is the best rep range where you can build lots of
REAL & FAKE muscle at the same time to look good naked but
basically…
- Real muscle is where your actual muscles get bigger &..
- Fake muscle is where your muscles get bigger by holding more water weight
and other stuff in it
&…
5-to-10 reps is Not the ONE & Only perfect rep range you must use to build muscle because…
You can build muscle doing almost any number of reps so…
- You can do less than 8 reps per set using heavy weights to build mostly real muscle but you can also do more than 6 sets while doing less than 8 reps per set with heavy weights to also build lots of real & fake
muscle at the same time or…
- You can do more than 8 reps per set to build mostly fake muscles but you can use heaver weights while using these
fast muscle
building techniques to allow you to do more 8 reps per set with heavy weights to build lots of fake and real muscle at the same time or…
- You can mix your workout up by having sets of low & high reps to build real
& fake muscle during the same workout and…
You should also look at…
Do about 4-to-10 sets per body part to build muscle fast but…
If you get to a point in your workout where you start to get weaker when you
can no longer lift the same amount of weight (or heavier weight) and/or
do the same number of reps (or do more reps) than your last set then you need to either…
- Stop your workout because you've already worked out your muscles enough to make them get bigger and doing anything more than this would just be a waste of time since you can no longer use enough intensity
(by lifting more weight and/or doing more reps) to keep continually building muscle or…
- Do a different exercise for the same body part you're working on or…
- Work on another body part so for example…
If you're doing multiple sets of
bench presses to
build a bigger chest and on your 4th set you bench press 100 pounds for 10 reps but on your 5th set you can only do 100 pounds for 8 reps then that means you need to…
- Stop doing bench presses because your chest muscles are worn out & you've done enough to make your chest get bigger or…
- You can do a different chest exercise that works your chest muscles form a
different angle like
chest flyes Or…
- You can start working on another body part like your
back but usually…
When you do lots of reps (like 8-to-20 reps) per set then all
you can probably do before your muscles get weaker is less than 6 sets and…
When you do less than 8 reps using heavier weights then you can
probably do up to 10 sets or more before your muscles get weaker but overall…
Do about 4-to-10 sets per body part to build muscle because…
No matter how many reps you do or how much weight you use… You'll only
be able to do about 4-to-10 sets for each body part before you start getting
weaker during a workout and…
You can save time, workout smarter & build muscle faster by doing
compound exercises
where you work many body parts at once instead working only one muscle at a
time with isolation
exercises and…
You should also look at…
How l long do I need to rest between sets to build muscle?
You need to rest for however long it takes you to be able to do the next set with the same amount or more
intensity than your last set by lifting the same amount of weight (or heavier) and/or do the same amount of reps
(or more reps) so usually…
You'll only need to rest 1-to-5 minutes between sets &…
You should also look at…
What are sets & reps?
Reps or repetitions is…
How many times you move, lift, or pickup a weight without stopping for a
break so for example… If you pick up a weight and put it down 5 times in a row
- Then you just did one set of 5 reps and…
A Set is…
Any number of reps (or repetitions) done in a row and usually… You would rest up to 5 minutes after doing a set so for example - Doing 4 sets of 10 reps means…
- You would lift the weight 10 times in a row without stopping for your 1st set and then…
- You would rest for up to 5 minutes and then…
- You would lift the weight 10 more times in a row without stopping for your 2nd set and then…
- You would rest again for up to 5 minutes and since you are doing 4 sets…
- You would Keep doing this until you've done 4 sets and…
Sometimes you'll see something like do 3 x 12 on the bench press -
this means you would do 3 sets of 12 reps on the bench press or…
You may see something telling you to do 3 x 12,10,8 on the bench press and this
means you would still do 3 sets but on your first set you would do 12 reps and
then 10 reps on your 2nd set and then 8 reps on your 3rd set and…
You should also look at…
What should I eat before & after I workout to gain muscle?
Before any of your
muscle building workouts you should eat a
regular meal containing carbs, proteins
& fats so you can have more energy to lift heavier weights, do more reps
and sets so
you can get stronger to build bigger muscles but…
You don't absolutely have to eat something 45-to-90 minutes before your muscle
building workouts but you may find that you have less energy causing you not to
lift as much if you had eaten before your muscle building workout but then
again…
Not having energy during a workout could also be due to a
lack of motivation or a million of other factors unique to you that have nothing to due with what you ate before you worked out and usually…
You are already eating 4-to-6 meals a day to build muscle so its highly likely you will end up eating a meal about 45-to-90 minutes before your muscle building workout anyway and…
If you are eating less than 4-to-6 meals a day to build muscle (which is not recommended) then you need to schedule your bigger meals about 1-to-2 hours before your workouts to prevent cramping and…
After you workout…
There is no need for you to quickly eat a meal or drink a muscle
building shake right after you finish the last rep of your workout because…
You don't magically build muscle just by working out and then eating something within 45-to-90 minutes
of finishing your workout because…
As long as you
eat right amount of calories to gain muscle mass,
eat enough carbs, proteins
& fats and
rest long enough… Then your muscles can recover, grow and get stronger
so…
You really don't need to worry about WHEN you eat before & after your workouts
unless you're trying to get an energy boost during your workouts which can also
be obtained with a
fat burner.
You should also look at…
See More Answers To Help You Look Good Naked…
Adrian Bryantstudies also show you an fast for 72 hours without losing muscle mass provided you have enough bodyfat but the post workout "I need protein" now myth is partly due to supplement companies cashing in on "post workout shakes"
April 24, 2013
Adrian Bryantyes that is possible and no... it does not take longer for the glutes to grow if proper training is used
April 18, 2013
LunaThank you for replying....few people do
April 18, 2013
Adrian Bryantthe 40 minutes of light cardio will help prevent it but on the thick thighs plan you are not eating so much that you gain a big belly
June 20, 2012
GenaI want something like Christina Millian's abs.. So I just follow your plan? Or would I have to do anything extra.
June 20, 2012
Fat Ass to Bad Ass Workout
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Get ripped in 13 minutes workout
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