How to Estimate Your Maintenance Calories
Whether you want to lose weight, build muscle, or just generally improve your health, learning how to estimate your maintenance calories is really important.
Tag: Building Muscle
How Much Weight Should You Lift to Build Muscle?
Chris Gates Fitness · 55. How Much Weight Should You Lift to Build Muscle? By: Chris Gates To build muscle, you need to be strength training. But how much strength training should you do? How heavy should you lift? How intense should it be? How much is too much, and how little is too little? […]
How to Structure Your Training for Muscle Growth
By: Chris Gates Designing a program for yourself is tricky. There’s so much research out there, so much advice swapped back and forth, and so many returns on each Google search about “how to get stronger” and “how to build more muscle.” Nevermind the fact that what works for one individual may not work well […]
Tips for Training in the Morning
By: Chris Gates It’s hard to train in the morning. If you’re one of those superhuman folks who can roll out of bed and right into a workout, congrats! You’ve done it. You’ve achieved something the rest of us want to stay far, far away from. Because facts are facts, and the overwhelming majority of […]
The Differences Between Training for Size and Training for Strength
By: Chris Gates The concepts of training for size (building muscle) and training for strength (lifting heavier) are often lumped together. I’ll occasionally hear someone say, “I want to get stronger,” when in reality they don’t care about how much weight they can add to their squat, bench press, deadlift, or any other exercise. They […]
Your Favorite Music May Lead to Greater Gains
By: Chris Gates Let me start off by saying that this is just a super cool topic that I’ve been meaning to write about for a while. Today, we’re gonna dive into some research on how music can impact exercise performance. If you’re anything like me, you have a favorite genre or style of music […]
How Long Should You Rest Between Sets When Lifting Weights?
Chris Gates Fitness · 24. How Long Should You Rest Between Sets? By: Chris Gates An aspect of lifting weights that often gets overlooked is the time you take to rest and recover in between sets. Typically, the focus is on how much weight you’re lifting, how many reps you’re doing, how many total sets […]
Q&A5: Returning to the gym? Plus calorie recommendations, rep schemes for strength & building muscle
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 […]
What to Eat After a Workout to Build Muscle
Chris Gates Fitness · 23. What To Eat After A Workout To Build Muscle We know a few things about building muscle: You need to train hard You need to eat protein You need to consume more calories than you burn (in most cases) Seems simple, right? But so much nuance goes into getting these […]
Q&A4: The Pain Edition; Good/Bad Soreness When Lifting? Techniques to Build Your Quads?
In Q&A No. 4, we’re tackling a new round of topics centered around the topics of soreness, pain, and building muscle. As always, if you have any questions you’d like answered in a future Q&A feel free to contact me and I’ll add it to the mix! On to the questions… How much pain is too much […]