Question 1

How to build muscle mass?

Accepted Answer

The key is resistance training with progressive overload and a calorie surplus with adequate protein.

Question 2

How much protein does a bodybuilder need?

Accepted Answer

Usually, 1.6g to 2.2g of protein per kilogram of body weight per day is recommended.

Question 3

What are the best exercises for mass?

Accepted Answer

Compound exercises: squats, deadlifts, bench presses, and rows.

Question 4

How many sets per muscle group?

Accepted Answer

For hypertrophy, 10-20 working sets per muscle group per week are generally recommended.

Question 5

How long should rest intervals be?

Accepted Answer

For strength, 2-5 minutes; for hypertrophy, usually 60-90 seconds.

Question 6

What is progressive overload?

Accepted Answer

Systematically increasing weight, reps, or sets as your fitness improves.

Question 7

Does cardio destroy muscle?

Accepted Answer

Moderate cardio does not destroy muscle and can even improve recovery and heart health.

Question 8

How often to train each muscle group?

Accepted Answer

For most, training each group twice a week is optimal.

Question 9

What is the "anabolic window"?

Accepted Answer

A period after training when the body absorbs nutrients more efficiently, though it lasts longer than previously thought.

Question 10

Do I have to take creatine?

Accepted Answer

You don't have to, but creatine is the most well-researched and safe supplement for supporting strength.

Question 11

What are the signs of overtraining in bodybuilding?

Accepted Answer

Strength loss, lack of motivation, joint pain, and sleep issues.

Question 12

Is training to muscle failure necessary?

Accepted Answer

Not always, but periodically reaching failure is important for stimulating growth.

Question 13

How important is sleep in bodybuilding?

Accepted Answer

Crucial. Muscles grow during rest, and sleep provides hormonal recovery.

Question 14

Can I build muscle and burn fat at the same time?

Accepted Answer

Yes (recomposition), especially for beginners or those returning after a break.

Question 15

What is the difference between bulking and cutting training?

Accepted Answer

The difference is mainly in the diet (surplus vs deficit), not the training routine itself.

Question 16

How long should a strength workout last?

Accepted Answer

Usually 45 to 90 minutes, including warm-up.

Question 17

What are the types of training splits?

Accepted Answer

Examples include FBW (full body), Push/Pull/Legs, Upper/Lower, or body part splits.

Question 18

Are free weights better than machines?

Accepted Answer

Free weights engage more stabilizer muscles, but machines allow for better isolation.

Question 19

How to avoid back injury in deadlifts?

Accepted Answer

Maintain impeccable technique, keep a straight back, and engage your hips.

Question 20

Does alcohol affect muscle growth?

Accepted Answer

Yes, alcohol inhibits protein synthesis and lowers testosterone levels.

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