5 Questions To Ask While Training For Muscle Growth
Body building has become a passion amongst people today and there are no constraints of age and sex. The main concern of these fitness enthusiasts is muscle growth and they are ready to invest any level of efforts to get the perfect physique. While a lot has been said about the miracle muscle growth programs, there is actually no shortcut to reaching your goals. So it is better to have a professional trainer who can create the right fitness plan that is customized to your unique needs. Moreover, an expert has answers to the entire questions that you may have about optimal muscle growth within the desired time span. Here are 5 questions that you should ask while training for muscle growth.
Q1. What are the best exercises to induce muscle growth?
There are two categories in which exercises for muscle growth are divided into- compound and isolated. Compound exercises target multiple muscle groups and joints simultaneously, which means that you work out more in less time. They render greater efficiency and build more muscle strength. Squats, bench press, row and deadlift are some examples of compound exercises. Isolation exercises, on the other hand, focus on smaller muscle groups and are less intensive as compared to the compound ones. A good muscle growth program combines combined and isolation exercises in an 80:20 ratio so that the entire body muscles get a comprehensive workout.
Q2: How many days in a week do I need to train for best results?
There is no defined figure that your trainer will quote while answering this question. As such, muscle growth is not proportionate to the frequency of the training programs. It rather depends on the volume you are able to do when you work out, in terms of number sets and reps. In general, trainers recommend 40-50 sets in a week for each muscle group, though the numbers may vary from person to person. A full-body training session thrice a day will do the job, while you can even opt for a 6-day split training every body part twice a week is you are not comfortable with the former.
Q3: What is the best rep range that builds muscle effectively?
Rep ranges are classified into low, moderate and high. Low reps constitute of 1-5 reps and are done with heavy weights for targeted muscle growth. Since the weights you use are heavy, low reps are meant for strength building. High reps comprise 15+ reps and are meant to induce pump which is essential for muscle growth. The weights used are not heavy enough but the rest periods are short as compared to the low rep range. The best rep range for muscle growth is the moderate range which requires you to do 6-12 reps. In this range, the trainer combines adequate loads with optimal rest breaks to create the right program for consistent, goal-oriented muscle growth.
Q4: What kind of diet is recommended for muscle growth?
Eating the right diet is critical for achieving muscle growth. Primarily, you have to aim for a calorie surplus so that your body gets enough of them and does not uses the muscle reserves for fueling up the workouts. A diet high in proteins and healthy carbohydrates is recommended for building muscle mass. Protein accelerates the muscle growth and repair and carbohydrate provide ample energy for the intense workouts that are needed for muscle-building. Your trainer can help you with a personalized diet chart that matches your calorie requirements and includes the right kind of proteins and carbohydrates that your body needs.
Q5: Can supplements help in muscle-building?
Following the right nutrition plan for muscle building is a good approach but it may not be enough to achieve your goals. Supplementation with a good muscle mass gainer is required to fill the gaps in your nutrition plan. A good protein planner can make up for the missing elements in your diet and add to healthy calories in an easier and more effective manner, without putting you at the risk of gaining fat. Not only do supplements give your body the extra nutrition it needs but also yields several other benefits. They add a punch of extra energy which enhances your performance and powers up your workouts. They also help you recover faster between reps and boost overall immunity.
Your trainer can help with the right answers to these questions and any others that you may have. Besides following a proper nutrition and exercise plan, you need to have patience to wait for results. There is no magic formula to make you reach your fitness goals and stringent adherence to your program is needed for consistent results.