Below you will find a list of the most frequently asked questions people email me about building muscle, losing fat and any other question that seems to always pop-up.
If I didn’t answer your question here, feel free to leave a comment on the bottom of this page.
Frequently Asked Questions:
How Much Weight Lifting Should I Do?
In general, you should train with weights a minimum of 3 times per week and a maximum of 5 times per week. 3 times is usually plenty, especially if you are new to training with weights. Personally, I train with weights 4 times a week. Each workout should last no longer than an hour and 15 minutes. My best workouts usually last no longer than 45 minutes.
It doesn’t take much to stimulate muscle growth. It’s about quality, not quantity.
How Much Cardio Should I Do?
Everybody, no matter what your goals are, can benefit from 1-2 cardio sessions each week. If your goal is to cut up, increase that number to 3 or 4+ cardio sessions each week.
It all depends on what your diet looks like. Here’s a tip: It’s much easier to alter your diet to save 250 calories than it is to burn those 250 calories through cardio.
Should I Use Machines or Free Weights?
The majority of your weight training should be done with free weights such as dumbbells and barbells. There’s nothing wrong with throwing a few machines in the mix though. I actually love cables because they put constant resistance on the muscle.
How Much Should I Eat?
Determine your bodybuilding macros and then divide it among the amount of meals you can fit into your schedule. I find it best to take in 5-6 small meals a day. It helps me with not feeling hungry all day. The exact amount of calories you need to consume is going to vary. A female who weights 145lbs and wants to lose 10lbs of fat is going to have different calorie requirements than a male who weights 145lbs and wants to gain 10lbs of muscle.
If you are having trouble eating clean, because healthy food is just too boring you need to check out the bodybuilding cook book below. I absolutely love it.
Do I Need Expensive Equipment or Gym Memberships To Get In Shape?
No, you can use bodyweight exercises like push-ups and pull-ups to get started. When you have enough money, I recommend investing into some free weights such as dumbbells and barbells. Usually, you can find a cheap used set at local yard sales and even craigslist or eBay. This is a great option for some people who like to train from home.
I like to work out at the gym, it gets me motivated. It’s hard for me to get in the “zone” when I’m working out alone at home. Plus, these days you can usually find a great gym for less than $30/month. I think it’s well worth the price.
What Are The Best Muscle Building Exercises?
In my experience, these are the best exercise for each muscle group:
Biceps – Barbell Curls.
Triceps – Close-Grip Bench Press.
Chest – All Bench Press Variations.
Shoulders – Military Press.
Traps – Shrugs and Deadlifts.
Back – Pull Ups.
Legs – Squats, Standing Calve Raises, Lunges.
Should I Take Supplements and Which Ones Do You Recommend?
Most of the supplements you see advertised in magazines and on websites are bull shit. The magazines they are advertised in are usually owned by the same exact supplement companies that are trying to sell you the magic powder.
So the answer to this question is easy.
If you’re a beginner – None.
Newbies make awesome gains quickly since they’re exposing their bodies to something so new.
For everyone else – First, make sure your diet is in check (it most likely isn’t) If your diet is good to go, the supplements I would recommend are Whey Protein, Creatine, Multivitamins and possibly a Pre-Workout Energy Supplement.
I order all of my supplements from Amazon. They have the best prices and fastest shipping.
What Is The Quickest Way To Build Muscle?
Way too hard to explain in a few sentences. Eat more and start lifting weights.