What’s up everybody?! Welcome back to another Q&A. Thanks to everyone who submitted questions this week.

To submit questions for the next Q&A, feel free to drop them in the comments section below, send them via my contact form, or hit me up on social media! (right-hand sidebar menu)

Let’s dive in!

Do you think it’s a good idea to go back to the gym now that they’re reopening?

I’ll admit, I edited this question a bit. Initially, it was “when do you think the gyms will open back up,” but as we know that has already started to occur.

So, with gyms back open — albeit at a reduced capacity in some areas of the country — I’ll dive into whether or not it’s a good idea to go back into the gym.

Far be it for me to make a decision for YOU. You’re completely capable of evaluating and assessing what’s safe and what risks you are, or are not, willing to take. I’m not a doctor. I don’t have a medical degree. I’m just a dude that loves to lift weights.

With all of that said, I’m not sure I’d go back to the gym just yet. I have the luxury of a pretty stocked home gym, and I understand most people don’t have that. So let’s wipe the slate clean and just evaluate this with the basics.

We all have goals. It can range from wanting to build muscle, to competing in a race, to losing weight, and so much more. Regardless of your goals, you can accomplish them whether at home or in an actual gym.

Working out at home requires added creativity. It’s not as easy as working out in the gym. The equipment, or lack thereof, won’t always be as convenient. You probably need to invest at least a small amount of money into some equipment, such as bands or dumbbells.

I’ve written at length about how to work out from home, the exercises you can do, and outlined specific workout routines you can do with body weight or bands. I’ve even detailed exactly how you can build muscle while training at home in both an article and podcast. Definitely check those out, because they can keep you progressing with your goals!

I say all of this to land on the answer of… No. I wouldn’t go back to the gym just yet.

If we go back to goal setting, the end result of virtually every goal you chase in the gym ends with better overall health. I barely understand this COVID thing, but from how it looks it seems like being outside or at home is much safer right now than being inside an establishment, such as a bar, restaurant, or … you guessed it … the gym.

With it being summer, I’d invest in some bands and a pair of dummbells and do workouts outside (I actually am!). Walk on the trails. Run around the neighborhood. Enjoy the warm weather and sunshine and continue pursuing your goals.

There’s more than one way to chase any goal. Right now, I’d recommend you get creative, think outside of the box, and stay as healthy as you possibly can.

This whole COVID outbreak has been turned into such a politicized issue. Please understand I offer this advice with literally no political leanings at all. I just feel that if you can guarantee your health and safety right now, I’d encourage you to do it.

Stay safe out there, and keep pushing!

How much should I eat each day? I need to put on weight for fall sports season.

This is a question I get all of the time, for any number of goals. Putting on weight, cutting weight, building muscle, etc. Unfortunately, you’re not going to like my answer…

It depends.

It depends on some many factors that I don’t know about you, your lifestyle, your training background, your current nutrition, and on, and on, and on.

I talked about this in a recent podcast interview, and offered the same answer. The amount of calories you should be eating, based on your goals, is going to be different than that of someone else of the same gender, height, weight, and goals. Every person is very uniquely different with this stuff.

You’re much better off starting with these basic steps:

• Track what you currently eat
• Weigh yourself every day
• Monitor your training progress
• Make small tweaks over time that support your goal(s)

That’s the only foolproof way to create a diet plan that’s effective. You could also consider coaching, which provides a level of support and guidance to set up a plan, read, and react to your progress to ensure you make the right decisions in regards to your goal(s).

It’s important to stop asking others what you should do based on their experiences. Your own experiences are what will truly spark progress. Start experiencing and documenting those experiences.

I’ve heard you should lift heavier weight for lower reps to get stronger, and less weight for higher reps to build muscle. Is that correct?

There are some parameters that have been set over time on this topic. They’ve essentially been passed down by generations of gym-goers. It goes something like this…

“8-12 reps is for building muscle.”

“6 reps or less is for building strength.”

“Whatever your goal is, do sets based on those guidelines and you’re all set!”

In all honestly, those aren’t bad guidelines to follow. At least to get started.

But recent research suggests you can build muscle in any number of rep ranges from 6-20 reps per set, with anything from heavy weights to very low loads (or no load). The key is to find what is most enjoyable and sustainable, and what sets you up to make progress.

Building strength often is best achieved through a combination of heavy and lighter loads. You want to both build muscle and test your body’s ability to lift heavy loads for minimal reps (occasionally testing 1-rep, 2-rep, or 3-rep maxes). You should not be testing your 1-rep max every training session, or every week. But occasionally, you can test heavier loads in a training program designed to progress you in a direction that enables being able to handle such loads.

Regardless of whether your goal is to build muscle or strength, your progress is going to determine whether or not your training program is actually working.

• Are you able to add reps?
• Are you able to add weight?
• Are you able to add sets over time?

The answers to those questions, and more, will be great indicators of whether or not you’re making progress. This stuff is pretty basic.

I could go into all kinds of detail that would cause this answer to drag on for thousands of words. We could break down every aspect of building muscle and strength. But what you really need to get started are answers to those questions above.

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CGF