1. How much should you lift and how many reps should you perform?
Numerous studies have shown that weights which can be safely lifted 8-12 times in a set are the best for building muscle mass. Depending on a person’s fitness and exercise level, this is roughly equivalent to 60-80% of the maximum weight that a person can lift in a single rep. Many people think that the only way to increase muscle mass is to lift very heavy weights. This is simply not true, as various exercises that don’t even involve weights can build your muscle mass. Only once you have reached a certain level or want to dedicate yourself to body building are heavy weights really necessary.
Note: Muscle growth is measured by the increase in muscle size.
2. How many reps and sets are right for you? Single or multiple reps?
The ideal number of repetitions is a much-discussed topic in the fitness world, and depends largely on your fitness level. In the first few weeks, beginners will see an increase in muscle mass regardless of whether they make use of single repetitions or multiple repetitions. More experienced athletes get more results with multiple repetitions, because the stimulus provided by a single repetition does not involve enough stress to seriously increase muscle mass. Beginners should perform two or three sets while more experienced trainers should do three or five.
3. How long should I rest in-between sets?
Ideally you should rest for 90 seconds to 3 minutes in-between sets.
Important: Be sure to perform all exercises at a steady pace and in the correct manner.
4. How many times a week should I train?
In general, muscles should be given a 48-hour respite from one workout to the next. For beginners, two sessions a week are sufficient and ideally you should have an exercise program that works out multiple muscles. Experts, on the other hand, should train three or four times a week. A split workout, where the muscle groups are divided and trained one group at a time, is great for giving all the muscles time to recover. The most common types of split workouts divide the body into upper and lower sections.
5. How long before I start seeing results?
When you start training, you will get stronger, but muscle growth will not be immediately visible! The reason is that, in the beginning, muscle strength increases thanks to intermuscular coordination. The most important thing is to keep adjusting your muscle stimulus as you progress. If you can do more than 12 repetitions of an exercise after two weeks, you should increase the load or choose a more difficult exercise for this muscle group. If you do this, you are sure to provide your muscles with sufficient training stimulus to make them grow.
The main thing to remember is that you should train regularly and consistently. If you do this, you will start seeing results in no time!