You are searching about Is It Ok To Lift Weights 5 Days A Week, today we will share with you article about Is It Ok To Lift Weights 5 Days A Week was compiled and edited by our team from many sources on the internet. Hope this article on the topic Is It Ok To Lift Weights 5 Days A Week is useful to you.

4 Must Steps to Build Muscle For Beginners

For all gym goers new to gym and fitness who want to learn the secrets to getting bigger and stronger, keep reading. This is based on FOUR MAIN aspects of bodybuilding and strength training; Strength training, nutrition, supplementation and rest.

Training

If you want to be big, you have to train big!!! Train 3-5 times a week and keep the sessions short, 45 minutes should be enough for new gym goers. Train two muscle groups per week or every 5 days… don’t combine 2 large muscle groups on the same day. Your big muscle groups are your chest, back and legs.

Do the big (called compound) exercises first in your workout, such as the bench press, shoulder press, rows, squats, and deadlifts.

For volume and intensity, the higher the volume, the lower the intensity and vice versa. For reps and sets, aim to fail between 8-115 reps, and if you’re training hard, only do 5-8 sets per body part (more sets for bigger muscles, less for smaller ones).

By keeping your rest under 2 minutes, your heart rate should stay in the anabolic training zone that burns the maximum amount of body fat.

Nutrition

To gain mass you have to EAT!! Ideally, every 2 hours if possible divided into 6 meals a day. A ratio of 50% carbs and 50% protein and fat is the best place to start. Assess how you feel and adjust accordingly, some prefer more protein when training.

Your 3 most important meals of the day are breakfast, after training and before bed. Make sure they are very clean foods and contain protein. Don’t be afraid to have a cheat meal once a week – a healthy digestive system can eliminate it without much trouble.

Rest

Avoid overtraining, meaning don’t spend hours in the gym and avoid long cardio sessions. We are looking for an anabolic response for muscle growth, so short high intensity sprints are definitely the way to go.

Use your days off as rest days and get at least 8 hours of sleep per night. Your muscles grow when you sleep, not when you work out in the gym!

Supplementation

Supplements work best when your first three aspects must be consistently on track. If your diet, training and rest aren’t right, supplements won’t do any good. Cheap and easily available supplements are:

Multivitamins – take in the morning. Generally speaking, you get what you pay for, but be sure to check labels for high levels of each common vitamin and mineral.

Whey Protein can basically be taken at any time of the day to help your protein intake, but the most effective time is immediately after training and before bed.

Creatine is one of the best-selling dietary supplements in the world. As a beginner trainer this is generally not required as you will be adding strength purely from neural adaptation and therefore not needed. It helps some athletes with recovery, so it’s a positive for new trainers, but it’s generally not needed until you’ve been lifting weights for at least 6 months. Bloating is a common side effect as creatine can often lead to water retention.

For beginners the advice sounds simple!! Too many personal trainers want to play with fancy gadgets and they are popular exercises. The fact is, for a beginner muscle builder, you want to keep it simple and consistent so your body has time to do it adapt and grow!

That’s right, train, eat big, train big, sleep big and soon you too will see big results with time and patience.

Happy training.

Video about Is It Ok To Lift Weights 5 Days A Week

You can see more content about Is It Ok To Lift Weights 5 Days A Week on our youtube channel: Click Here

Question about Is It Ok To Lift Weights 5 Days A Week

If you have any questions about Is It Ok To Lift Weights 5 Days A Week, please let us know, all your questions or suggestions will help us improve in the following articles!

The article Is It Ok To Lift Weights 5 Days A Week was compiled by me and my team from many sources. If you find the article Is It Ok To Lift Weights 5 Days A Week helpful to you, please support the team Like or Share!

Rate Articles Is It Ok To Lift Weights 5 Days A Week

Rate: 4-5 stars
Ratings: 8215
Views: 19043241

Search keywords Is It Ok To Lift Weights 5 Days A Week

Is It Ok To Lift Weights 5 Days A Week
way Is It Ok To Lift Weights 5 Days A Week
tutorial Is It Ok To Lift Weights 5 Days A Week
Is It Ok To Lift Weights 5 Days A Week free
#Steps #Build #Muscle #Beginners

Source: https://ezinearticles.com/?4-Must-Steps-to-Build-Muscle-For-Beginners&id=7530868