To increase the size of muscles, should we increase the number of reps in a set or should we increase the number of sets?

To increase the size of muscles, should we increase the number of reps in a set or should we increase the number of sets?

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If you are training for Hypertrophy (Increase in Size) in particular, increasing number of reps per set is the way to go. Generally, about 8–15 reps per set is used for training towards Hypertrophy. On the other hand, if you are training for gaining Strength specifically, you need to train with Higher Weights and Lower Reps per set. Typically, 5 reps or lower for gaining Strength. Ideally, with 5 reps per set, you will improve your Strength and will also gain some Hypertrophy (you will get bigger). Of course, the actually weight you will use for these sets will depend upon the number of reps per set. The Higher the Reps, Lower the Weights for that set (Hypertrophy Training) and the Higher the Weights, Lower the Reps for the set…
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What are some tips for building muscle quickly?

What are some tips for building muscle quickly?

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This will definitely depend on your Age If you have a Sedentary or Active Lifestyle Engaged in any Sporting/Gym activities or not Your Eating Habits Do you Rest Enough Your Genetics Overall though, would suggest you do the following: Eat Well…Do NOT Skip any meals… Include a Good Amount of Quality Protein with ALL YOUR MEALS. Ensure you have a Calorie Surplus Workout. You need to give your body a reason to grow…otherwise, it will not. I would recommend Strength Training with Free Weights, which has Progressive Overload and Linear Progression as its Foundation. Rest is equally, if not more, important. Don’t workout everyday. Have Rest Days between the days that you Workout. With all the above, you should build Strength and Muscle, quite quickly. Hope this helps !
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Can I quit gym and start doing only cardio?

Can I quit gym and start doing only cardio?

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You could… but why? It’s a real question…not a trick question. First and Foremost, decide what your Fitness Goals are. Then, you need to choose from among various Fitness Protocols, which one would best suit you, to attain your Specific Goals. You can do this yourself, if you know what you are doing. If not, talk to a Qualified Professional, and draw up a Training Plan that will help you achieve your Fitness/Health Goals. Once you are comfortable with your Training Plan, stick with it. You will need to review and update this periodically. Have said this, here are some pointers: Strength is the MOST basic of ALL fitness and health. Strength is the MOST useful in general, in life. Strength once gained, never leaves you. Strength Training will improve…
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What happens to that guy who doesn’t do any weightlifting but only push-ups and crunches?

What happens to that guy who doesn’t do any weightlifting but only push-ups and crunches?

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This will largely depend on your Fitness Goals. Are you a Marathon Runner? Are you a Sprinter…? Do you have an Active Lifestyle? Do you have a Sedentary (Desk) Job? Answers to these questions might help in deciding more specific answers. However, the following holds true: Strength is the most Basic Component of Fitness Training for Strength also increasing your Cardiovascular Health (for Marathon Training and such, more Specialized Training is of course, required) Strength Gained, stays with you for Life Cardio is Gained (and is Lost) Fairly Quickly Strength Training is Anabolic (Builds Muscle…shouldn’t be confused with Body Building…it is Vastly Different). Strength Training also Increases Bone Density and Increases Sense of Balance. Think of how many of your older Relatives have Had a Fall Have Broken one/more of…
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Why do I gain fat as well as muscle after strength training?

Why do I gain fat as well as muscle after strength training?

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It is not specifically, the Strength Training, that is causing Fat Gain. It is the CALORIE SURPLUS which is causing it…along with the TYPE OF CALORIES that you are consuming. To be clear, Calorie Surplus is MANDATORY for you to grow. If you are in a Calorie Deficit status, you will NOT grow. In a Calorie Surplus state, your body then distributes these Calorie Surpluses towards Muscle growth and Fat Storage etc… You cannot get only one to happen without the other. However, you can Skew this as, much more towards Muscle Growth and less towards Fat Storage. Strength Training gives your Body a Reason to Grow Muscle. At that time, it is looking for something to Fuel that Growth. Therefore, you need to keep yourself in a Calorie Surplus…
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