1. If I want to build muscle, when is the best time to take a post-workout drink/meal? Should I take it immediately after the workout or should I wait some time?
Right after your workout the blood flow is still increased to working muscles so you need to take advantage of this opportunity and fuel your body with the nutrients it needs. These are proteins (to begin muscle repair and rebuild) and carbohydrates (for muscle recovery and replenishing glycogen). So the sooner you take your post-workout shake the better, and your first meal should be around 1 hour after the workout. Don’t delay and take the post-workout window seriously!
2. How often to change workout routine and in what manner? (reps, sets, exercises)
If you are a complete beginner you should change your workout routine every 3-4 months and then have a week off to recover. From the variables that you can manipulate, the most important ones are reps and sets. The one variable that needs to be changed the LEAST (whether you are a beginner, intermediate or advanced) is exercise selection! You don’t need to rotate your exercises around on a regular basis and it’s more important to stimulate your body with different rep ranges (for example 3 sets of 15 with 30 seconds rest, 4 sets of 10 with 60 seconds rest, 5 sets of 5 with 90 seconds rest) to stimulate all the different muscle fibers.
3. What is more important to get in shape? The food you eat OR the amount of exercise?
Whether your goal is to be lean and ripped or to get big and muscular you can’t separate nutrition and exercise and they are both equally important. It is not a matter of which one to focus more on because they both play a role on how you look! Many people say that looking good is “30% gym and 70% diet”, but it’s actually 100% exercise and 100% nutrition!
More Questions & Answers will be coming soon, so make sure you come back to our website! For a more complex muscle building program that will have the answers to all of your questions, check out “The Muscle Maximizer”.
Article by Craig Wilson