Hi Scott,

Keen to get some advice about gaining strength. Currently I am training 3 times a week and looking to slowly build up muscle. Im focusing on bicep curls, seated row, leg press, chest press leg extension, lat pull down.  I'm unsure whether I should be doing 3 sets of heavy weights with 8-12 reps or whether I should be doing lighter weights with more reps to help build the muscle. I'm taking a plant based protein poweder as im lactose free and also taking creatine every day.

Should I be taking the protein powder every day or only on trainig days, as I struggle to put on weight.

Keen for your thoughts.

James

James,

If you are focusing primarily on gaining strength, you should be focusing on the primary multi-joint exercises predominately - Squats, Deadlifts, Military/shoulder presses, Dips, Pull-ups, Rows, Straight bar curls. Cable machines and other machines really are better for finishers. Barbell and dumbell movements should be the focus as strength is built in both the primary muscle groups and the supportive muscles for each movement. Only in using free-weights and compound lifts will you develop these muscle groups in parallel.

As for training, 3 days is fine if you are training with enough intensity via progressive overload. The more important factor will be your nutrition and rest/recovery time. You can't out-lift bad nutrition and insufficient rest. For strength, you want to keep the reps in the 3-6 range. 8-12 is more for bodybuilding and hypertrophy where higher volume and moderate weights are best. Strength is about lifting progressively heavire weights over time and keeping rest periods between sets in the 3-5 minute range and lower volume.

John

HI John,

Thanks for the reply.  So when you say keep the reps in the 3-6 range, is that lifting heavy free weights and also machine weights. How many sets would you recommend me to do.  Currently for free weights im using around 5-6 kilos, I cant lift heavy heavy as Im only starting out at this stage.  Im taking protein powder post training and also on non training days as I have always had trouble putting on weight. I am also taking creatine has have been told its going to help. 

So would you say to recommend resting around 3 minutes in between each set or excercise.

My training is Tues, rest Wed, Thursday on, Friday off, Sat on, do you think that is giving the muslces enough time to recover, or should I be training something like Tues, Friday, Sunday.

3-6 reps would be with free weights. Machines are best for higher reps like 8-12. "Heavy" is a subjective term - lift what is heavy enough to have you barely complete 3-6 reps with proper form. Up the weight when you can do more than 3-6 reps with good form. To train for strength and when using creatine, you need to give enough intra-set rest to allow your ATP stores (basically the muscle cell fuel creatine helps to replenish) to reset. Usually 3-5 minutes (but no more) is enough so you can get maximum contraction strength for the next set.

When bodybuilding, you need to increase the volume over time and decrease the intra-set rest times to stress all 3 muscle fiber types (I, IIa, IIb). Strength training focuses primarily on the type IIb fibers and to a much lesser extent the type IIa and I fibers. Type IIb fibers are very powerful but have low endurance hence the need for more rest between sets to maximize strength.

As for your training frequency, your body will tell you if you are not getting enough rest. You will experience the following:

1) Trouble sleeping

2) Lower appetite

3) Decrease in strength and/or muscle size

4) Easily fatigued

5) Just not mentally "into" going to the gym on any given day.

If you experience any or all of these, it means your body needs more rest and less training. More is not better when natural. When you train, you stress not only your muscular system but also your nervous, cardiovascular, endocrine, skeletal, and digestive systems. When you are young, these heal at relatively the same rate. As you get older, they all recover at different times.

John

Great responses from @jmboiardi!

You have some great information to use now to help you start building up that strength @macca1982. For your protein powder, take it as often as you need it. If you need ti every day in order to hit your protein goal, then take it. If you don't need it to hit that goal, then don't take it if you don't want to.

If you're struggling to put on weight, it just suggests you need to be eating more in general. Have you been to the @mealplan page to calculate your macros/calories?

Also, for your training, have you thought about trying the 12 week challenge? You'll still be able to stick with weight training 3 days a week to begin with, and maybe work up to a little bit more as you progress. It has strength-based lifts for each workout as well :-)

Hi Scott,

Looking for some advice on how to gain muscle effectively. As  I am looking to gain size and muscle, how often should I be exercising my arms? How many sets per session do you recommend? Along with arms how often should I exercice my chest and shoulders/back? Right now I've split my workouts to 3 times a week with chest/legs, back/shoulders/abs and biceps/triceps being the three types. Is this effective enough? I am still relatively new to the whole process and am taking standard whey protein after workouts. I really want to gain as much size and muscle in the next 6 months so is there a good meal plan you recommend?

Thanks

Nate