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Questions related to body building and weight training.

What do I do if one side of my body/arm/leg is bigger or stronger?

This is actually quite common. Even people who feel they are in balance don't realize they have slightly more musculature on one side.

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When you start weight training, do you gain inches before you lose?

The answer is, "Yes and no." You say, there he goes again ... but let me explain!

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My fitness magazine says that working a muscle two times per week is the best way to make gains. Should I ditch my current routine?

There are really two fundamental principles for gaining muscle: force the muscle to contract and give the muscle a little more work each time.

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Is 3 sets, 12 reps per exercise better for weight training than lower reps?

Better for what,one might ask. Both routines are fine. The concept of a set or rep range being better is more of an oversimplification. There are some basic laws of training ... one of them is overload, meaning you subject the muscle to more tension or load each workout. So whatever your rep range, if you are increasing weight or adding reps or sets, you are progressing.

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What is the maximum amount of muscle a person can gain in four months?

I received a lot of questions about how much muscle can be gained. Unfortunately, there is an inflated belief based on marketing campaigns that promise dozens of pounds in a short period of time. But if you really dig into the details, you'll find practical answers simply by looking at what current athletes are doing.

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How long does it take to add a pound of muscle?

I wish there were a fixed answer. There isn't. Too many factors are involved. It depends on how intelligent your training is. The most basic form is simply to grab some heavy weights and push them. While that may work for some people for some period of time, it doesn't last forever unless you are incredibly genetically gifted.

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I heard you lose muscle after 60 minutes, so how long should my weight lifting session last?

Another example of the myth of generalization. You'll hear it all ... at 60 minutes, cortisol magically kicks in and you begin losing muscle by the buckets, etc etc.

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I don't get sore any more - why isn't my training working?

Soreness is not an indication of progress unless it is bad soreness, in which case you have injury.

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Why is it that some strong people don't have big muscles?

You have muscle cells that are grouped in bundles called motor units. They are called units because each of these muscle cells has a single nerve that commands them to contract or relax. Each motor unit is either completely on, or completely off: there is no "in-between."

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What is a good fitness routine for teenagers?

Weight lifting for teenagers used to be highly controversial. The common myth was that "training stunts bone growth." We know today that while teenagers can engage in resistance training and other exercise, there are certain types of exercises to avoid and the training regimen should be different than similar routines for adults.

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What does it mean when I yawn excessively during workouts and what can I do about it?

This is a very interesting question. When I first heard this, I thought ... doesn't it just mean someone is tired? But after some research, I found that it is actually a common problem! Unfortunately, there is no consensus around why it happens.

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What is the best number of sets to use to gain the most muscle?

The most efficient way to build muscle is to periodize your training. That means you don't focus on a specific set/rep scheme but instead go through a variety. For one period of time, you might be doing lower repetitions and high rest between sets.

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I need to flatten my chest, so should I increase cardio and cut out weight training?

Explain ... "flatten your chest." Are you trying to lose fat or muscle?

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How low should I go on my squats?

Go as far as your flexibility will allow for a full range squat. Go to 90 degrees for a partial squat, etc. Which is best? It depends on where you are at in your training.

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My strength always goes up but not the mass. What's the deal?

There are several factors involved with gaining muscle mass. The two most common mistakes people make are training incorrectly and not following the right nutrition strategy.

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How much rest should I take between training sets?

There is no set rest time (pardon the pun). It is based on your goal, experience, and other factors.

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Are "drop sets" the best way to gain muscle?

There is no "superior" method ... that is where the muscle mags and "systems" make their way, by hawking some special system that works better than the rest. However, the key is really to change the stimulus.

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My friend says you must do opposing muscle groups for the best results. Is this true?

This question was submitted by someone who had a friend studying to become an exercise physiologist. While I have great respect for that, they should know better than to say "this way is the best."

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Do I need to eat more calories to get stronger?

Strength is a function of efficiency. Your muscle is composed of groups of innervated cells called motor units. Each motor unit can either fully contract or not contract at all.

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Is is true that for the bench press to be effective, I must go all the way down as far possible?

"Is this true" ... true for what? There are a million ways to bench press, and no single method is going to be the right way.

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What are the best things for the body after an intense weight training workout?

The purpose of training is to stimulate - not annihilate - your muscles. For this reason, one of the best things you can do after an intense workout is simply rest and allow your body to recover! Of course, there's more to it than that.

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My biceps always get sore when I do lat pull-downs - how do I get my back more involved?

You should start with something called scapular retractions to learn how to properly bring your back into the exercise.

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Should I stop lifting heavy to lose fat (higher repetitions, right)?

Two things happen when you lift heavier: you burn more calories and you burn more calories longer after the lift.

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What is the best exercise to build my triceps muscle?

Working your triceps is as simple as extending your arm through resistance.

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Why do most people "cut" (lose fat) and then "bulk" (gain muscle) instead of doing both at once?

That is the dream, isn't it? The great myth so we don't have to get disciplined and watch our nutrition ... yes ... just eat and lift. I know, I've hoped for that as well. Practical experience says otherwise.

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I heard calisthenics won't build muscle - do you agree?

I completely disagree. I think calisthenics are terrific, because for general health, strength, and endurance, supporting your body's weight is key.

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Should I change my exercises every four (4) weeks?

If it's not broke, no need to fix it. Generic recommendations like 4 to 6 or 6 to 8 weeks are fine but it is even better to get away from generic and focus on you.

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How do I calculate exactly how much muscle I've gained?

You cannot calculate your exact muscle gain without having a biopsy. You can calculate your lean mass gain. Many people confuse this with muscle, which it is not — it is a combination of everything that is not fat.

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How do I translate barbell weight to dumbbell weight and vice versa?

There is no set formula to translate. It depends on the relative strength of your stabilizer muscles and other factors.

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I'm lean now and want to add muscle but I'm afraid I'll get fat again. What should I do?

How much fat are you hoping you can put on in a short period of time? Just kidding. That is a loaded question.

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How can I improve my grip strength?

This has always been my philosophy for wrist work: I receive the indirect benefit of gripping, and simply do the workouts and maintain my grip.

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How do I get definition in my lower pectoral muscles?

This is a common question I receive. People want to know the right exercise to target the inner pectoral area or the lower pectoral area so it shows that "cut" and "definition." More often than not, they don't like the answer that I provide.

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Should I be concerned with stretching?

I believe the answer is, "yes."

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I've been reading that women should train with higher reps and lighter weights. Why is that?

Not sure where you've been reading ... the successful trainers I work with train women in similar rep ranges as men.

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