MuscleandHealth.OrgWeight Lifting and Muscle Building leads to a better quality of life.
Build Muscle to Look and Feel Better!
Build Muscle to Look and Feel Better!
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Frequently Asked Questions About How to Build Muscle - Muscle Building - Mass Building - Weight Lifting
Welcome to MuscleandHealth.org. We specialize in how to build muscle, lose fat, gain weight by adding lean muscle and becoming healthier and happier.As a quick reference guide I have compiled my answers to the most common quires I get.
How does muscle building make me healthier?
Assuming you build muscle WITHOUT USING ANY STEROIDS, it makes you healthier in every way imaginable. Your heart is a muscle, and you build it when you train ANY part of your body, if you are working at it. Your bones become stronger by strengthening tendons around them. A stronger body is less prone to injuries caused in daily life. The diet and nutrition required to build muscle forces you to eat better, making your overall health stronger. More muscle gives you more energy to do ALL THINGS greatly enhancing your quality of life, which in turn reduces stress which makes you happier and healthier, and on and on and on.
Assuming you build muscle WITHOUT USING ANY STEROIDS, it makes you healthier in every way imaginable. Your heart is a muscle, and you build it when you train ANY part of your body, if you are working at it. Your bones become stronger by strengthening tendons around them. A stronger body is less prone to injuries caused in daily life. The diet and nutrition required to build muscle forces you to eat better, making your overall health stronger. More muscle gives you more energy to do ALL THINGS greatly enhancing your quality of life, which in turn reduces stress which makes you happier and healthier, and on and on and on.
How much muscle mass can I gain?
The factual answer is as much as you want. The realistic answer is as much as you are willing to work for. There are many factors that will determine how much and how fast you gain muscle mass. Some you control, some you don't. Age and genetics effect things. Men will add more than woman. But the 2 largest variables are how committed are you to building muscle and your diet. You must give your bodies good powerful fuels to add mass. Lots of protein and nutritious calories, in quantities that exceed your bodies energy needs. The excess will be added MASS. Committed people will add more MUSCLE MASS because they will train harder and that matters. A lot.
The factual answer is as much as you want. The realistic answer is as much as you are willing to work for. There are many factors that will determine how much and how fast you gain muscle mass. Some you control, some you don't. Age and genetics effect things. Men will add more than woman. But the 2 largest variables are how committed are you to building muscle and your diet. You must give your bodies good powerful fuels to add mass. Lots of protein and nutritious calories, in quantities that exceed your bodies energy needs. The excess will be added MASS. Committed people will add more MUSCLE MASS because they will train harder and that matters. A lot.
Frequently Asked Questions About How to Build Muscle - Muscle Building - Mass Building - Weight Lifting |
How and where do I start?
The absolute first thing you must know is that muscle building is a continuum. There is no "ending". You can always build more muscle than you have. Now you must determine where in the continuum are you. Beginners have completely different needs, priorities and workouts than do seasoned lifters looking to move to another level. Understand that every question can not be answered from every perspective, so I'll try and "hit" the most people given the question.
Do the internet Guru's "Programs" work?
You can be 100% sure that for the biggest names out there that it did for THEM.
You can be 100% sure that for the biggest names out there that it did for THEM.
Do you have a "program" and E-book I can get?
Yeah, right. Here's the program "Grab some heavy weights, lift them a lot and often, eat healthy, rest a lot and you will get stronger, leaner and healthier". No E-book. Seriously, that IS the program. It is THE ONLY program that works. Absolutely everything else is preference. All of the internet guru's on muscle building would have nothing to sell if they didn't follow THAT program. The what's, how's, how many and how often depends on you, your goals, your genetics, where in the muscle building continuum you are and on and on. Stop thinking, start doing.
Yeah, right. Here's the program "Grab some heavy weights, lift them a lot and often, eat healthy, rest a lot and you will get stronger, leaner and healthier". No E-book. Seriously, that IS the program. It is THE ONLY program that works. Absolutely everything else is preference. All of the internet guru's on muscle building would have nothing to sell if they didn't follow THAT program. The what's, how's, how many and how often depends on you, your goals, your genetics, where in the muscle building continuum you are and on and on. Stop thinking, start doing.
The "Programs" give me step by step direction. Isn't this good?
Of course direction is good. But education is better. My real problem with "programs" is that, by definition, there are essentially "rules" and "guidelines" to follow. And I can assure you that, just as no two people are alike, you can not do EXACTLY the same thing as someone else and expect the same results they got. There are too many factors involved with muscle building success that have absolutely nothing to do with set and rep quantities and so on. I would prefer people gain the necessary knowledge of how to build muscle and then find what works best for them. Learn the basics, develop a passion for fitness and muscle building, then personalize and improvise.
Of course direction is good. But education is better. My real problem with "programs" is that, by definition, there are essentially "rules" and "guidelines" to follow. And I can assure you that, just as no two people are alike, you can not do EXACTLY the same thing as someone else and expect the same results they got. There are too many factors involved with muscle building success that have absolutely nothing to do with set and rep quantities and so on. I would prefer people gain the necessary knowledge of how to build muscle and then find what works best for them. Learn the basics, develop a passion for fitness and muscle building, then personalize and improvise.
How long before I start building muscle and see results?
You will start building muscle after your first workout. That's how the body works. You tear it down by lifting and it rebuilds bigger. As far as seeing results, that's up to you. CONSISTENCY is the key. We are about life style. Changing from something to something. If you are interested in doing that the results will come, in time, gradually. This is where we are different than many "program" sites. You will NOT transform your body in 30 days, 8 weeks or any other hyped time frame. Read Bodybuilding Facts: Before and After Photo, The Truth
You will start building muscle after your first workout. That's how the body works. You tear it down by lifting and it rebuilds bigger. As far as seeing results, that's up to you. CONSISTENCY is the key. We are about life style. Changing from something to something. If you are interested in doing that the results will come, in time, gradually. This is where we are different than many "program" sites. You will NOT transform your body in 30 days, 8 weeks or any other hyped time frame. Read Bodybuilding Facts: Before and After Photo, The Truth
Can I lose weight and build muscle at the same time?
Depends. If you're 50 lbs over weight and have never lifted before, yes. If you have 9% body fat, no. Weight loss is about calories. Building muscle mass is about weight lifting. And calories. Do not be concerned with your weight. Be concerned with how much fat you carry around and how "firm "you are.
Depends. If you're 50 lbs over weight and have never lifted before, yes. If you have 9% body fat, no. Weight loss is about calories. Building muscle mass is about weight lifting. And calories. Do not be concerned with your weight. Be concerned with how much fat you carry around and how "firm "you are.
Can I lose FAT and build muscle at the same time?
Not likely, unless you are a virtual beginner who is overweight. Professional bodybuilders can (to a point), but they have chefs, dietitians and trainers to help. For the average lifter, it's a VERY tough balance. If you are a seasoned lifter (like me) I try to add mass will LIMITING my fat gain. If my PRIORITY is cutting, then "building" muscle will not happen. You try to minimize mass loss. Bottom line, to add muscle mass you must lift and eat, to lose fat you must lift and NOT eat. Tough to do both at the same time. For a more detailed explaination give this a read: I Want to Lose Fat and Build Muscle Simultaneously. Can I?
Not likely, unless you are a virtual beginner who is overweight. Professional bodybuilders can (to a point), but they have chefs, dietitians and trainers to help. For the average lifter, it's a VERY tough balance. If you are a seasoned lifter (like me) I try to add mass will LIMITING my fat gain. If my PRIORITY is cutting, then "building" muscle will not happen. You try to minimize mass loss. Bottom line, to add muscle mass you must lift and eat, to lose fat you must lift and NOT eat. Tough to do both at the same time. For a more detailed explaination give this a read: I Want to Lose Fat and Build Muscle Simultaneously. Can I?
This site is solely for informational and educational purposes. It is not intended as medical advice.
Consult a physician before beginning any new exercise, nutrition or supplementation program....Disclaimer
Copyright 2007-2008 Steve R. Robbins. All rights reserved.
