Got a lifting question?
This page will provide answers to some of the most common queries when it comes to gaining muscle, getting stronger & diet!
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How much protein should i eat?
The amount of protein you should consume depends on various factors including your age, sex, weight, activity level, and overall health goals.
If you're looking to gain muscle then 1.8 - 2.2g of protein per kg of bodyweight is an optimal amount to support the growth of muscle tissue.
While you can eat more protein than what is reccomended there are health risks that come when eating too much protein. Including higher strain on the kidney's, digestive discomfort and high cost.
How often should i train?
How often you should train depends on several factors including your fitness goals, current fitness level, the type of training you're doing, and your body's ability to recover. Here are some general guidelines for different types of exercise:
1. Cardiovascular Exercise (Aerobic Exercise):
- For general health benefits, aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, spread out over several days.
- You can also do a combination of moderate and vigorous activity.
- Try to include aerobic exercise most days of the week, but it's essential to listen to your body and give yourself rest days as needed.
2. Strength Training:
- Beginners: Start with 2-3 days per week of strength training, with at least one day of rest between sessions to allow muscles to recover.
- Intermediate to Advanced: You can gradually increase the frequency to 4-6 days per week, with different muscle groups targeted on different days.
- It's essential to allow at least 48 hours of rest for each muscle group between intense strength training sessions to promote muscle recovery and growth.
3. Recovery:
- Don't forget the importance of rest and recovery. Adequate sleep, hydration, nutrition, and active recovery techniques such as foam rolling or light stretching can help your body recover and perform optimally.
Ultimately, the key is to find a balance that works for you and allows you to make progress towards your fitness goals while also taking into account your body's need for rest and recovery. It's also important to vary your routine to prevent overuse injuries and keep things interesting
What training split should I follow?
The best training split for you depends on your individual goals, preferences, and lifestyle factors. Here are some common training splits that you can consider:
1. Full Body Workouts:
- Train all major muscle groups in a single session.
- Best for beginners or individuals with limited time.
- Example: Perform squats, bench presses, rows, shoulder presses, deadlifts, and core exercises in one session, 2-3 times per week.
2. Upper/Lower Split:
- Divide your workouts into upper body and lower body sessions.
- Best for intermediate to advanced lifters looking to increase volume and focus on specific muscle groups.
- Example: Train upper body (chest, back, shoulders, arms) on one day and lower body on another day, alternating between the two throughout the week.
3. Push/Pull/Legs Split:
- Split workouts into pushing muscles, pulling muscles, and leg exercises.
- Best for intermediate to advanced lifters looking to target specific muscle groups with higher volume.
- Day 1: Push (chest, shoulders, triceps), Day 2: Pull (back, biceps), and Day 3: Legs, each performed 1-2 times per week.
4. Arnold Split:
- Old school bodybuilder Arnold Schwarzenegger came up with this split in order to emphasize his arm development, which the push/pull/legs split lacks.
- Day 1: Chest/Back, Day 2: Shoulders & Arms, Day 3: Legs, then either repeat or have a rest day.
Choose a training split that aligns with your goals, schedule, and preferences. It's also important to include adequate rest and recovery days in your routine to prevent overtraining and allow your muscles to repair and grow. Additionally, consider varying your training split every few months to prevent plateaus and keep your workouts challenging and engaging.
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