Since there is so much conflicting information out there in regards to weight training to build muscle, I thought I'd put this Q & A section together to clear things up.
Here are all of the most common weight training questions answered.
Q: Hoes lifting weights make my muscles grow?
A: Simply put, every time we workout, we break down the muscle tissue in our bodies. This muscle tissue breakdown stimulates the body to repair its self during sleep. After each workout, the body rebuilds slightly more muscle tissue than it previously had. Overtime, this leads to an increase in muscle size, also know as hypertrophy.
Q: How often should I weight train?
A: We generally recommend that you begin by training only three days a week with at least one rest day between each workout.
Q: Are free weights or machines better for muscle gain?
A: Resistance training is resistance training, regardless of what type of weight you are lifting. There are advantages of using both free weights and machines, and a balanced resistance training program will incorporate both.
The main advantage of using free weights is that you will be able to work the smaller stabilizing muscles that machines will not. The advantage of using machines is that you may be able to lift more weight, and the risk of injury is lesser than that of free weights.
Q: Will Aerobic exercise affect my weight gaining efforts?
A: Too much aerobic activity can make gaining weight difficult. We recommend that you limit your aerobic exercise while on a weight gain plan. This does not mean eliminate cardiovascular exercise entirely
Q: Do I have to resistance train, or can I just eat more food to increase body mass?
A: Resistance training plays a crucial role in your weight gain program. Without weight training, it is nearly impossible to gain muscle weight. Although eating food will increase body weight, a very small percentage of that weight would be muscle mass if you do not weight train. Remember, the goal is to gain muscle weight, not fat weight!
Q: How do I know if I am overtraining?
A: The following symptoms are indications of overtraining:
- Difficulty sleeping
- Headaches
- Mild muscle soreness
- Decreased appetite
- Increased incidence of injuries
- Loss of strength
- Lack of energy, felling tired and drained
If you are experiencing any of the above symptoms, take some time off and evaluate your weight training program.
Q: Should I workout every day?
A: NO. Working out daily will lead to overtraining. Overtraining can lead to a number of problems including muscle loss. Try to make sure you rest at least one day in between resistance workouts to allow your muscles to recover and grow.
Q: How intense, and how long should my workouts be?
A: Aim for high intensity workout, limiting the duration to about 45 – 60 Min.
Q: Is there a difference between toning, and building muscle mass?
A: Building muscle with heavy weight, and toning with lighter weight is a myth. Resistance training with the correct amount of weight builds muscle, period. Normally when people refer to toning, they mean defining the muscles. This can only be accomplished by reducing your body fat percentage.
Q: What is HIT training (High Intensity Training)?
A: Hit training, or High Intensity Training is a method of weight lifting that involves extremely slow, timed repetitions.
Q: Am I too young to lift weights to gain weight?
A: We recommend that you consult a physician before beginning a weight training program. Generally it is not advisable to resistance train with heavy weights before the age of 18 years.
Q: I want to gain muscle mass, but can’t afford a gym membership. Can I workout at home?
A: Yes, but you will have to invest some money into some equipment. Learn how to build a home gym.
