Loading in 2 Seconds...
Loading in 2 Seconds...
Here are 5 commonly asked muscle building questions that I get asked by beginners
Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author.While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server.
Building Questions Answered
You've been working out in the gym for a while but your
not happy with your results. That's okay, it's easy to get
caught up in all the wrong information that's out there.
There are so many different theories floating around that
you never truly know who to listen to when you want a
particular result. And what's even more frustrating is
when you don't have a training partner to help you.
Not to worry, I'll share with you exactly what has been
proven to work for many beginners starting out.
questions that I get asked by beginners
1. I just started working out and I'd like to know what
supplements to take to get big and muscular!
Since you are new to weight training, I would say the only
things you would need to do is make a good effort to eat
right, train consistently and with intensity, and get enough
rest (your muscles need time to recover if you want them
The reality is there is the supplement companies are
making millions off of guys who have no idea how to
think for themselves. I used to fall into this trap as well.
I tried all kinds of supplements and most of them are
absolute junk and all they ever did for me was burned a
hole in my pocket.
I'm not saying all supplements are bad, but the sad truth is
a lot of guys who have no real training experience rely on
them to get great results. And because of that, they don't
put in the hard work that's required to build a muscular
It’s easy to get drawn into the hype that all the
supplement companies want us to believe. They want us
to believe if you buy this supplement or that supplement it
will produce amazing gains in size and strength.
up my sleeve, if you are not getting the right amount of
protein in your diet then the only supplement I would
recommend is Whey Protein, Creatine, and Multi-
These supplements have been beneficial to sports
athletes and bodybuilders for decades. So they are proven
to work. But any other crap that you hear about online or
by someone else, shouldn't be worth your attention.
But that's only if you want to Build Muscle and Get
Ripped Naturally - which is what I teach on this blog.
S0 remember, if you want real gains, then choose foods
that are rich in protein. Here's just a few:
Chicken breast (and turkey breast)
Lean Red Meats
Skim Milk and Non-Fat Dairy Products
Fish and Shellfish
2. What Exercises Should I do To Build Muscle
There are lots of exercise variations that you can do.
What's really important is do you have enough time to
commit to a workout 3-6 days per week?
recommend a 3-Day Split Routine, If you can train 4
days, then do a 4-Day Split Routine, If you only got 2
days to train, then do a 2-day split routine.
But if you don't want to follow either of those programs,
you can always do a full-body workout routine, 3-4 days a
week and that's perfectly good also. It entirely up to what
Here's a 3 day split routine that I recommend for
Here's a 4 day split workout routine for intermedia and
If your goal is to get big and strong then I suggest
following these 6 powerful compound exercises mixed
with isolation exercises.
Incline Bench Press
Flat Bench Press
One Arms Dumbbell Rows
Low Pulley Rows
Standing Barbell Curl
Alternate Dumbbell Curl
Hammer Dumbbell Curl
Reverse Wrist Curls
Close-Grip Bench Press
Dips (weighted dips for added resistance)
Stiff Legged deadlifts
3. How Do I Lose Belly Fat?
One of the most proven methods for losing body fat is
proper nutrition along with a proper training program.
The problem with most people have is not being
consistent with their diet and training program because
they expect to get results in a matter of weeks.
Let's take for example one person who is over 200 lbs
whos goal is to lose 10 lbs in a month, they put in the
effort but after a few a few weeks they only notice minor
changes in their body and because of that they lose hope
and give up. To lose fat requires long-term dedication and
Nobody ever achieves amazing results in a month unless
they completely starved themselves. You can still lose fat
without depriving yourself of your favorite foods.
cardio regularly. When you do that for a few weeks you
will eventually notice the results.
To speed up the process another good way is by doing
proper ab exercises 2-3 times a week. All depends on
your level of fitness and your commitment though. How
bad you your really want to get in shape? It's entirely up
I've written quite a few blog posts on abdominal training.
These 3 should come in very handy.
6 Exercises to get ripped abs
How to get V-Shaped Abs
Total Core Workout For Shredded Abs
4. How Often Should I Lift?
Unless your goal is to compete for in a bodybuilding
contest, then I wouldn't recommend training for more than
2 days in a row. Larger muscle groups need at least 72
hours to recover, single muscle groups taker less time to
recover, about 48 hours.
Your muscles don't grow while you are training, they
grow while you're resting. So train hard and be patient
and the results will soon show. It's much different when
you do cardio, you can do cardio every single day of the
muscle mass, like I said for your muscles to grow, you
need to give them enough time to rest.
An advanced weight training program consists of 4-5 days
per week at the most. It's not recommended for beginners
to follow a weight training program for more than 5 days
But again, it really depended on your individual goals.
Here are some beginner guidelines that should help.
Beginners Weight Training Frequency: Do a full body
workout just three days per week on nonconsecutive days
Intermediate Weight Training Frequencyncy: Train
three to four days per week on a 3 day split or 4-day split
(each muscle group worked once or twice per week)
Advanced Weight Training Frequency: Train four to
six days per week on a 3 to 5 split routine - Each muscle
trained once every 5 to 7 days.
5. How Many Reps and Sets Should I Do?
There are so many different answers to this question.
There really isn't a magic number or range of reps and
sets that work best for every man or women who are
trying to gain muscle.
Me Personally, my favorite rep and set range for building
muscle consists of 3-4 sets per body part and 8-12 reps
choosing a weight that allows you to fail. Typically for
most guys that between 8-12 repetitions. But the most
important thing to do is focus on working the muscle
group intensely during each set that you do.
Here's what my current workout routine looks like:
Chest and Arms
Back and Shoulders
Legs and Abs
Whatever workout routine you choose to do, make sure
you take 1-2 days off in between
to allow your body enough time to recover.
As a beginner, I would recommend starting off with one
to two sets in your first week of
training, then on your third week move up to three sets
per week until you feel you
Got any more muscle building questions you would add
to this list? Click here to leave your comments.