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Here are 5 commonly asked muscle building questions that I get asked by beginners

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your top 5 most common muscle building questions

Your Top 5 Most Common Muscle

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.

here are 5 commonly asked muscle building

Here are 5 commonly asked muscle building

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

to grow).

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

physique.

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.

here s my advice with over 14 years training

Here's my advice, with over 14 years training experience

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-

Vitamins.

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

Egg Whites

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?

if you can only commit to 3 days a week then

If you can only commit to 3 days a week then I would

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

suits you.

Here's a 3 day split routine that I recommend for

beginners

Here's a 4 day split workout routine for intermedia and

advanced trainers

If your goal is to get big and strong then I suggest

following these 6 powerful compound exercises mixed

with isolation exercises.

Chest

Incline Bench Press

Flat Bench Press

Dumbbell Flye

Dumbbell Pullovers

Dips

slide5

Back

Pullups/Chinups

Deadlifts

T-Bar Row

One Arms Dumbbell Rows

Low Pulley Rows

Biceps

Standing Barbell Curl

Alternate Dumbbell Curl

Hammer Dumbbell Curl

Forearms

Wrist Curls

Reverse Wrist Curls

Triceps

Close-Grip Bench Press

Dips (weighted dips for added resistance)

Skull-Crushers

Quads

Squats

Leg Press

front squats

Front Squats

Hamstrings

Stiff Legged deadlifts

Hamstring Curl

Calves

Calf Raise

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

commitment.

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.

a good way to reduce your belly

A good way to reduce your belly fat is to eat clean and do

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

to you.

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

week if your goal is fat loss but if you want

week if your goal is fat loss. But If you want to build lean

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

a week.

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

per set the best way to know a good rep range

per set. The best way to know a good rep range is by

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:

Monday

Chest and Arms

Wednesday

Back and Shoulders

Friday

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

are getting better at performing the exercises

are getting better at performing the exercises and gaining

some muscle.

Got any more muscle building questions you would add

to this list? Click here to leave your comments.

http://www.justinkavanaghfitness.com/your-top-5-most-

common-muscle-building-questions-answered