30 Answers To Help You Build Muscle…

How much muscle can you gain in a month?

You'll also build more FAKE muscle &…

If you think 1-to-5 pounds of muscle isn't that much then…

Will lifting weights stunt my growth?

This is just a myth and…

How Often Can I Workout The Same Muscle?

To gain more muscle…

You need to let your muscles rest long enough between workouts to allow them to get stronger so you can lift heavier weights, do more reps and/or sets in your next workout because…

Your muscles won't get bigger if they're not getting stronger each time you workout so that usually means you can only work out the same muscle about 1-to-2 times a week to make it bigger & stronger or even less but…

The best way to see how often you can workout for bigger muscles is…

If you have a hard time increasing the amount of weight, sets and/or reps you use for 2-to-3 workouts in a row then…

That's a real good sign you need to rest more by taking more days off in between your workouts to give your muscles time to get bigger and stronger so you can lift heavier weight, do more sets and/or reps to continually build bigger muscles so for example…

Whenever you're not getting stronger each time you workout by not lifting heavier weights, doing more reps and/or sets then its best that you rest more because…

A stronger muscle is a bigger muscle and If you're not getting stronger each time you workout then you're wasting your time trying to build bigger muscles because…

Doing the same workout over and over with the same amount of weight, reps, and sets will give you the same results over and over and that's why…

To maintain your muscle size & strength…

You can do the same workout over & over using the same weight, reps, and sets once a week or even once a month to maintain the muscle size you have and you won't have to worry about losing much muscle mass unless you stop working out for a long time and…

You should also look at…

How many exercises should I do to build muscle fast?

You only need to do ONE exercise for each body part because remember…

Your muscles get bigger as they get stronger so if all you wanted was a bigger chest then you could just do chest flyes as long as you're getting stronger by using more weight, more reps and/or sets each time you do the flyes but if you're smart…

You only need to do ONE COMPOUND exercise for each body part…

You should also look at…

How much weight should I use to gain muscle?

How do I figure out Too Heavy or Too Light?

Since you're supposed to do 5-to-12 reps per set…

You should also look at…

How many reps do I need to do to build muscle?

You should also look at…

How many sets do I need to do to build muscle?

There is no definite answer to this because you can build muscle with just ONE set but realistically as you get stronger…

You should also look at…

How 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 up to 5 minutes between sets.

You should also look at…

What are sets & reps?

Reps or repetitions are…

How many times you do an exercise or 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…

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…

Compound exercises

Examples of compound exercises…

Isolation exercises

Examples of isolation exercises…

Is it better to use free weights or machines?

Neither is better than the other and both can be used to build a better looking body and doing one over the other is not going to give you faster results.

Getting a better looking body with weight training is done by you progressively using heavier weights (more resistance), doing more reps and/or sets each time you work out with weights so…

Using free weights or machines will help you get the body you want. You should also look at How to build bigger & stronger muscles

Does muscle turn into fat if I stop working out?


Your muscles may shrink or atrophy from inactivity if you stop working out for a long period of time and it's biochemically impossible for your muscles to turn into fat and vice versa…

Fat does not turn into muscle because you workout and fat can only be burned off with diet and exercise and you can only gain fat when you eat too much combined with being too lazy.

How many meals a day do I need to eat to build muscle?

You should try to eat 3+ meals a day to build muscle but just like the answer here for How many meals a day you need to lose weight…

It doesn't matter as long as you eat the right amount of calories to gain muscle but the problem with trying to eat less than 3+ meals a day when you're trying to build muscle is…

You usually have to eat more than 2000 calories and it may be tough for you to eat that much in less than 3 meals.

You should also look at…

What should I eat before & after I workout to gain muscle?

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There are 30 comments

Are isolation exercises ever necessary or are they just optional

June 22, 2016

Adrian Bryant

you can build muscle doing ANY exercise but you'll build muscle faster with compound exercises because you are using more muscles plus you will get stronger quicker vs. the isolation exercise so NO...

they are not a waste of time but I rarely do them since the bulk of your results will come from heavier compound exercises

June 22, 2016

tanya tomasovich

so how long does it take for your new muscle from lifting weights to start burning the fat and actually start to see results.

December 14, 2014


when you get the size you want , how do you maintain it without it getting smaller, because your article says you can maintain by doing the same set and weight but i find that my butt decreases when i don't go to the gym as frequently. do i need to eat more protein since im not going to exercising heavier ?

August 28, 2014

Adrian Bryant

how soon does your butt decrease after leaving the gym? remember while in the gym everyone gets bigger due to the "pump" they get

August 29, 2014


It decreased after 4 - 5 days

August 31, 2014

Adrian Bryant

that's normal. keep consisently working out and you have more permanent results but are you doing once a week or twice a week

September 02, 2014


I usually go twice a week.

September 03, 2014


So how do you maintain the size of your butt without it decreasing in size. Because if I go to the gym and do the same sets , reps or weights I get smaller.

September 03, 2014

Adrian Bryant

so you're saying that you're satisifed with the size of your current butt BUT you're having trouble maintaining?

If that's the case then you definitely want to increase the weights, reps and/or sets.

remember. the stronger the muscle is = the bigger it is but also...

what about your diet are you getting enough protein and overall calroeis?

September 04, 2014


Yeah, I like the size. I dont want it to get bigger or smaller, just that size . But if increase the weights, wont it get bigger?

September 06, 2014

Adrian Bryant

Yes but think about it... when it does get bigger "in the gym" the worse that can happen is that it will shrink back to the size you desire

September 08, 2014


awesome site man. quick question i have been lifting for about 3 years and so far i been stuck at benching 185 for 8 months only about 4 reps,how can i get stronger?

March 07, 2014

Adrian Bryant

descibe your overall chest/bench workout

March 07, 2014


U said exercises make our metabolism high and cause weight loss? I want to gain weight . I am too skinny .. help me out...

January 16, 2014


thanks for easy points to understand..

i have a question about choosing weights in each sets..

except warm-up set which is quite light, for the minimum of next 3 sets should i choose the same weights as i can only lift for 5-12 reps or i should increase the weight in each set? or which one gives better result sooner?

December 03, 2013

Adrian Bryant

either or. as long as you get stronger from workout-to-workout by doing more sets, reps or heavier weight

December 03, 2013


I love you site.. its straight to the point and very helpful.

August 13, 2013


I disagree with your statement that it is not important to get protein/nutrition as soon as you complete a workout. Post workout, cortisol levels are high. Cortisol converts muscle tissue to proteins for conversion into glucose as the body is looking for a energy source when all glucose and glycogen energy has been expended. The body compensates by gluconeogenesis (production of glucose from amino acids in the liver). This delay of nutrients allows cortisol to continue it catabolic activity, hurting or completely nullifying the hard work and gain you are striving for. That is why a nutrient rich protein shake soon after a workout is important, to negate these catabolic reactions by supplying it with the nutrients needed for anabolism. This is from personal experience and also knowledge of having a B.S. Health Sciences and a minor in Exercise Physiology.

April 23, 2013

Adrian Bryant

studies 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


I wanted to ask a question on this related to the backside mostly.

Though Men grow muscles faster and bigger than women can females build 1-5 pounds of real muscle to the gluteus maximus monthly? If so would it be obvious?

Is it also true that the gluteus medius and minimus take longer to build?

April 17, 2013

Adrian Bryant

yes that is possible and no... it does not take longer for the glutes to grow if proper training is used

April 18, 2013


Thank you for replying....few people do

April 18, 2013


Great article bro. Straight to the point and everything you need to know without the BS!

August 25, 2012


I'm so confused. I just took a look at your "Skinny waist thick thighs" page, right? So that means ill be gaining muscle. Now on this page it says when you gain about 1-2 pounds of muscle you can gain 1/2-1 pound of fat... I really dont want that, lol I'm trying to get a skinnier waist! Will 40 minutes of light cardio prevent that fat from coming? Help me out.

June 19, 2012

Adrian Bryant

the 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


I want something like Christina Millian's abs.. So I just follow your plan? Or would I have to do anything extra.

June 20, 2012

Adrian Bryant

just follow my plan

June 21, 2012


Hello Adrian, I'd like to congratulate you for your website. It is the most straight to the point, no fooling around, no lying to people, commercial advertising-free website of this kind. In fact, I could say it is the ONLY website of this kind, not trying to trick people into buying useless stuff and not lying to them about how to get a good looking body.

Although the site has been redesigned and looks better now, I think it has too much information, which is not a bad thing, but we would really appreciate a good sitemap. The current sitemap link leads to an XML file which is pretty much useless. Sometimes we are looking for something we saw a while ago and it's really hard to find it. Try to create some kind of useful map for people to navigate faster on the site.

Keep the great job you are doing. Your work ethic revealing all this info for free is trully amazing.

Best regards from Spain.

April 30, 2012

Incorrect please try again
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