If you’re wondering whether or not all the time you spend lifting weights will actually give you big muscles, then this is a must-read.
This is week two of our 5 most frequently asked fitness questions series. This week we answer the question, “If I lift weights will I get big muscles?”. There’s no easy answer to this question but Body Spartan Founder, Gabe Tuft, has some suggestions that will point you in the right direction.
As the above video mentions, if you’re a female your muscle mass is limited naturally by the amount of estrogen in your body so you won’t have to worry about turning into a female bodybuilder. It’s simply not possible without the help of anabolic or androgenic substances. You will however, develop more lean muscle mass giving you the “fitness look”. According to the New York Post, this is the “new skinny” (article here). Need more proof? Try the Pinterest Board “Fit is the new skinny“.
For both guys and girls, the amount of muscle mass you develop will depend on two main factors. These are (1) the intensity of your workouts (2) nutrition.
With regards to intensity, there are many different views and schools of thought on this. Body Spartan is in the school of thought of rotating around strength training, mass training, and endurance training every four to six weeks. My book, Body Spartan: Genesis discusses these three main styles of training in depth and even includes a 12-week training program incorporating all three. One tip I can give you today is to keep a close eye on your rest periods in between sets. If you are resting over two minutes, you are losing your pump and aren’t maximizing your potential. Plus, two minute rest periods should only be taken when strength training. Mass training is at 90 seconds and endurance training should be no more than one minute in between sets and exercises.
With regards to nutrition, muscle growth is mostly dependent on the amount of protein and surprisingly to some, your fat intake. As discussed last week, I’m a huge fan of the Keto diet, which places your body into Ketosis. This is where your body burns fat for fuel instead of carbohydrates. By following the nutrition plan in my book, you can easily get your body into ketosis within a week to two weeks time. Not only does this turn your body into a fat incineration machine but it also provides you with enough protein to continuously build lean muscle mass.
Protein is the building blocks of all muscle growth and getting enough is an essential element in any weight training or fitness program. As a rule of thumb you should get AT LEAST one gram of protein per lean pound of body mass. If you round it up to one gram of protein per pound of your goal weight, you’re in an even better position for success. So if you weigh 225 pounds and you want to be 260 lbs, like me, you will need to get at least 260 grams of protein a day. Keep in mind this is a rule of thumb and in reality my protein intake is close to 400 grams per day.
If you want a fantastic nutrition plan that has been proven to get people shredded in just 12 weeks, then you should download my book, Body Spartan: Genesis.
You now have the answer to the question, “If I lift weights, will I get big muscles”. Go get your #BeastMode on!