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How To Properly Take Measurements!
Does sleep affect muscle growth?
Proper rest and adequate sleep is essential to muscle repair and growth. Limit number of days lifting per week to allow for an adequate 7-8 hours of sleep per night for maximum recovery.
How can I tell which bodytype I am?
Knowing which body type you are is somewhat subjective, but this is a pretty straightforward breakdown in the simplest form.
Ectomorph- Thin/Skinny, Minimal Muscle Mass Frame
Mesomorph- Muscular/Athletic Frame
Endomorph- Heavyset/Overweight Body Frame
How do you train to build muscle mass?
A strength training program involving high volume (sets/reps) with weight approximately 75-85% of maximum will increase muscle mass provided your calorie
intake increases 500-750 kcal per day. Please refer to the SHF Meal Plan system to learn how
to build the perfect meal plan for your body and goals.
How long should a warm-up be?
A properly conducted warm-up should take 5-15 minutes to complete. The longer and more intense the workout, the longer the warm-up should be.
How long should a workout take?
If your workout (with weights) is efficient you can get modest results with a 45-60 minute routine.
How long should you rest between sets on average & how long between different
exercises should you rest?
If you are lifting near your maximum weight for just a few reps, the rest time between sets
can be as long as 3-4 minutes, but a general rule for moderately heavy weight is to
rest 60-90 sec. Rest time between exercises should be kept to 1-2 minutes.
How many exercises should I do per muscle group when trying to gain mass?
To increase muscle mass you should perform 4-6 exercises per muscle group.
How many more calories do you burn per pound of muscle?
The higher your lean body mass(vs. fat mass), the higher your metabolism, thus you'll burn more calories minute for minute during a workout. While at
rest, your body will burn an extra 50 to 60 calories a day per pound of muscle.
1 pound of muscle = an extra 350 calories BURNED per week, 1,500 calories per month, or 18,000 calories for the year.
That means all else aside, if you exercised and maintained a proper meal plan, that extra pound of muscle would help to burn 5 pounds of fat all on its own for the year.
*To lose 1 pound of fat you must burn 3,500 calories MORE than you consume.
(18,000calories/5pounds = 3,600calories)
For help with your meal plan, check out the SHF Meal Plan system. It will show you exactly how to
eat in order to reach your goals for your body!
How to train for fat-loss/toning?
A circuit training routine with high reps and sets and with medium heavy weights is an effective program method. Please refer to the "Total Body" category
of the routines body diagram on SHF to find the perfect workout for you!
Is it ok to be shaking after a workout?
Assuming there is no underlying medical condition causing this shaking (e.g. Parkinson's Disease) it may be a sign of excessive muscle fatigue and warning
to cut back intensity.
Is stretching before and after recommended when doing any kind of
weightlifting or training in general?
Stretching is an essential part of any workout and should be part of a warm-up and cool-down period. Ideally, it should be done before and after lifting
but as a minimum should be done after weight training.
What are the benefits of performing compound movements? ie: Squats, Deadlifts etc.
The most important benefit is that compound exercises give you more " bang for your buck". In other words, you involve either addition muscles
in the same group or you include related muscles in the lift which can provide for a more comprehensive and efficient muscular workout.
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(Ex. Username, Email, Membership, ext...).
Just a friendly reminder: Please read the contest rules carefully.
If you have not done so, make sure to upload your photos to the "Transformation Folder".
You can do that the following way: Go to Manage Photos > Click on Add to Existing Album > Choose the images to upload > Select the "Transformation Challenge" folder in the drop-down list > Finally click "Add Images".
Also, if you currently are a Gold Member, you have the option to upgrade to PLATINUM for free for one month. You can do that by using the promo code "SHREDCHALLENGE". Note, this offer works only if this is the first time you using the promo code. A PLATINUM membership is not required, but it would give you full access to the site.
If you would like to upgrade, please follow these steps:
Go to My Account > In SHF Subscription click the "change" button > Fill out the form > Finally click the "Update" button.