Your Questions About How Much Does Protein Help Build Muscle ...

Healthtoday answers:

A good all round number of reps per set is 8. Don?t do 16 straight, do 8 + 8 + 8

a calculator can?t tell you your max 1 rep bench press. Get a sensible spotter and do 3 sets of 5 at 95lb then have a go at increasing the weight 5lb at a time for 1 rep each.

I don?t even know what my max is. I just started up again in April so I?m getting used to training again. I?m benchpressing 50 kg and shoulder pressing the same, deadlift ? the same, bent over rowing ? the same, upright rowing ? the same. It?s not a huge weight but I?ll increase it when it gets too easy.

Try 8 reps per set, rest for 3 minutes. Do 3-5 sets.

Make sure you eat breakfast every day and do 20 minutes min. Warm up before weights.

You MUST get at least 8 hrs sleep every day.
You must have a healthy balanced diet without the junk.
Give up smoking and drinkng if you do.
Don?t drink sugary foods or diet foods which contain Aspartame.
You must eat enough Calories in order to grow muscle ? low GI carbs like oats are the best. Check out nutritiondata.com which is a great way to check your diet. Try to eat 2 grams of protein for every pound of weight you have. So that?s about 300grams. That is a lot.

A cup of coffee is a good perk up before training.

Now the important bit:

Be patient and enjoy training rather than overdoing it. Make sure your routine is balanced and do the exercise properly.

If you?re not using whey protein yet, get some. It goes in to the body quickly so it?s ideal for after workouts when te body wants it. You can mix it with skimmed milk and add some powdered skimmed milk (optional) for creaminess and because it is a slower absorbed protein (cassein). Take a fish oil suppliment.

So in brief 3-5 sets of 8 reps with 3 minutes rest in between. Train 3 times per week. Split your exercises day 1 chest and back, day 2 arms and shoulders, day 3 legs and abs. Have a day off between each training day. On off days, go for a walk for 5 miles and relax while you?re doing it. These walks will help you feel good and burn lots of fat.

Don?t be tempted to overtrain which I always do. I?m recovering from very painful tennis elbow which has destroyed my training routine for over one month. My progress has suffered big time. I got that from doing far too many palm down wrist curls. My own fault.

Edit: drink lots of water steadily troughout the day. Never drink more than1 pint per hour, it?s dangerous.

Source: http://fitnesshealthtoday.com/your-questions-about-how-much-does-protein-help-build-muscle/

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