When I go to the gym, I always see really big guys bouncing huge amounts of weight off their chest a few times as they grunt loudly. Should I be trying to lift as much weight as possible in order to get big? Does grunting help?
Jimmy Edgerton, Lil' Schniffa (from Revere)
Getting big isn't about lifting a maximum amount of weight. Building strength and getting big are not identical goals. This isn't to say that if you are lifting in order to gain strength that you won't build mass, because you will (and vice versa). But if your main goal is to get bigger, lifting a maximal amount of weight a few times isn't going to be the best way to get there.
In order to get big, you want to focus on a moderate repetition level (six to 12 reps per set) and try to lift as much weight as you can while still completing every single repetition with perfect form. This moderate repetition range allows you to break down the muscle tissue which will then grow back bigger and stronger.
Keep your rest periods in the range of 45-60 seconds between sets, as this will allow you to replenish some energy (and not focus entirely on muscular endurance) but not enough that you feel completely rested before your next set. If you want to focus on bulk, also make sure you are hitting each muscle group with a variety of exercises and a number of sets.
If your goal is just to get strong without necessarily putting on much weight, then your focus should be on lifting a maximal amount of weight between one and four times per set. Between sets, you should be resting at least two minutes per set and in some cases even more. This method of lifting allows your muscles to completely replenish ATP stores before the next set so that muscle fatigue and tissue breakdown isn't the issue.
In this case, you are focusing on neuromuscular adaptations - the way your nervous system interfaces with your muscles. By keeping your rest periods high, your rep ranges low, and your resistance at a near-maximum, you will build maximal strength with minimal gains in size.
Sir Fitness Expert, I have a friend who swears by protein shakes and one who thinks that they are only for meatheads. Are they only for competitive lifters or should everyone be using them?
Lanky senior econ major, hair like Raef LaFrentz's, bench presses 225
<$> Protein shakes are a great way to get high-quality protein in your body quickly after a workout. Since optimum muscle growth requires protein shortly after lifting, I tend to recommend protein shakes as an easy method of fueling your body when you really need it. Make sure to get some carbohydrates in your system with the protein in order for maximal protein absorption and use.
One thing you should be careful of is going overboard with the protein. You don't need five protein shakes per day in order to build muscle. Current recommendations are not much more than two grams of protein per kilogram of body weight for very active people (this translates to a little under one gram of protein per pound). Consuming massive quantities of protein puts a huge strain on your kidneys, so just be careful that you don't overdo it.
I've been working out consistently for a long time. I go to the gym for two hours a day, five days a week. Lately though, I haven't felt as though I am getting any bigger or stronger. What's the problem?
Keith Breyer, God amongst mere mortals
You could be dealing with two problems. The first is having your body adapt to your strength training program. The second is overtraining. After a few weeks, our bodies get used to the workout we are doing, so it becomes necessary to change something to give us an added stimulus to get in better shape.
Try changing up some of the exercises you are doing as well as switching your rep ranges and tempo. For more information on how to adapt your program, go to the desk in the fitness center and ask for information about signing up for five free personal training sessions - no strings attached - and get a personalized weight training program specific to your own goals and fitness level.
As far as the overtraining, just be aware that while working out consistently is good, working out excessively can lead to injury and lack of progress. It's important to keep in mind that the effects of strength training require the actual training as well as rest. If you don't give your body proper recovery time, it won't be able to build the new muscle that makes you bigger and stronger. Try a couple of weeks of working out for a reduced amount of time three or four times per week and see if this helps you get back on track.
