A guide for newbies on weight training

I've decided to come up with this small Q&A post for anyone out there who decides to start on a basic weight training programme and has those common questions you'll hear from just about anyone at all. So here goes....

Q: How much protein should i consume?
A: For starters since u are new, 1 g / lb of bodyweight will be the optimum. After u have some lifting exeperience u can try cosuming more probably 1.5g /lb of bodyweight and so forth. If u still happen not to gain weight when bulking it will most probably be ur diet. (Note, u will want to gain 1lb per week or so to ensure less bf is gained)

Q: What about Test enhancing supplements?
A: At a young age fof 16-22 u are at ur peak of hormone production and having an extra will just be a waste. Earliest i will say to take it will be 23 years of age.

Q: How do i make my arms bigger?
A: The way to make your arms bigger is to work them out. Do 2 workouts a week for your Triceps and Biceps. Use low Volume workouts with arms. Use Rest Pause training during this. Do simple exercises like Barbell and Dumbbell Curls for Biceps and Reverse Grip bench Press and Dips for Triceps. But of course I'll suggest that you skip the curls and do more pull ups and rows to get those huge biceps you want.

Q: Should i get creatine?
A: Most of the starters wont have much mass for creatine to take its full effect. For some, creatine mono will simply not cause a response at all. So taking creatine, be it mono or CEE will entirely be up to u and its not a must have. Probably u can try it out after months to a year's of training. Stick with the basics of whey protein and multivitamins.

Q: How do i gain mass fast?
A: Simply.. u dont... gaining solid muscle mass takes time and you may experience beginner gains in the start but it will not be all that fast once u've been lifting for a longer period. The best way to get solid muscle mass is to have firstly a good solid clean diet which will be made out mostly of (rice, oats, milk , lean meats and so forth) and to have a solid training routine. This will gurantee you gaining mass in months. You can expect gains of a lb of muscle per week ... too much above that will mean gain of some bf.

Q: How do i get abs?
A: You ONLY have ur abs showing when ur bf% is LOW. SO .. that means doing thousands of ab exercises are just pointless. Stick to the usual way of ab training as to how u will train any other body part. Heavy weights low reps as abs after all is also a muscle not anything else.
Getting abs to show by having low bf% is accomplished by having a good diet which is 500 calories below ur maintainance diet(which is the amount of calories u need to sustain ur current bodyweight) This will ensure that u lose a lb of bodyweight(presumably fat) per week together with adequate protein consumption this will mean u will preserve most of the muscle mass u have. After cutting for weeks... probably 16-20 weeks depending on the amount of bf% u have. Your abs will show. One quote for this is abs are made in the kitchen not the gym. Ab training should not however be ignored as it can be used to strengthen the abs for other movements.

Q: I want huge arms/chest/abs. How do I go about achieving this? Nothing seems to be working.
A: This will only mean u have to include the big 3's and various other compound exercises in the routine. The big 3 consists of the bench press, squat and deadlift. Compound movements are the way to go in gaining mass not exercises which isolate the muscles like bicep curls which u see countless people doing. Dont get me wrong as it can also be done in the routine , but just stick to heavier compound movements in gaining mass

Q: How long should I work out for? Is it true that the longer, the better?
A: You only want to work out for 45 minutes to an hour. This is a good rule of thumb to follow as after an hour your testosterone will begin to drop and cortisol levels will increase. This hormone change is the exact opposite of what you want and training will become counter productive.

Q: Should I start taking steroids? I know a lot of people who do, and they look really good
A: NO.. absolutely under no circumstances that u should take roids.steroids are hormones Hormones control and regulate the body, hence them being able to control and increase muscle growth. It's impossible for them to do only this though. Adding hormones to an adolescent body is EXTREMELY dangerous.

Q: I want to get cut and defined. Should I start doing high reps?
A: NO.. The biggest misconception of all time. Working out a specifice muscle does not get rid of fat. The ONLY way to get defined is to adjust ur diet and do some cardio work. Doing high reps will waste ur time and and just not be effective. There is no such thing as a spot reduction.

Alright folks.. this is just about the mainstream really really common questions you get all the time.

- Clement