muscle gain FAQs

I would like to get big - I have been trying for a year and have not good results.
By dotFIT experts
on January 22, 2010
If you use the dotFIT Me program all the answers you need are within. Enter your weight weekly or weight and body fat bi-weekly and the program feedback will tell you what to do to stay on goal. More...
I am female and vegan, and I’d like to build muscle. What should I do?
By dotFIT experts
on March 19, 2009
Muscle building requires protein, nutrients and energy. Meat is just one source of protein, there are many vegetarian sources. It doesn’t take much protein to meet requirements even for a vegan if you use a variety of sources. More...
Do nitric oxide supplements enhance bodybuilding?
By dotFIT experts
on October 17, 2008
To date there is one published study related to the efficacy of NO (nitric oxide) boosters via oral ingestion. The major finding of this recent study was that the nitric oxide booster (arginine alpha-ketoglutarate, or AAKG) increased strength and power in resistance-trained men. More...
In resistance training, how does the ratio of weight to reps affect my muscle building?
By dotFIT experts
on October 17, 2008
When exposed to the stresses of training, the body adapts in a manner consistent with the type of stress applied to it. This is referred to as the SAID Principle (Specific Adaptations to the Imposed Demands). More...
Is it true that if I don’t eat within half an hour of working out I can’t gain muscle?
By dotFIT experts
on October 17, 2008
No – as long as you are performing appropriate resistance training and eating enough calories and protein to support growth, you can add muscle (up to a certain point). More...
Do you really need to load on creatine to bulk up?
By dotFIT Experts
on October 23, 2008
Creatine monohydrate is one of the most widely used supplements to improve sports performance, muscle size, strength and power. Loading Creatine has been a point of controversy and clarity on this issue will be provided here. More...
How can I make sure that I'm not burning muscle when I'm working out?
By dotFIT experts
on October 17, 2008
Muscle being burned during exercise is determined by a couple of factors: 1) calorie intake (including carbohydrate (CHO) and fat intake) and 2) duration of activity. More...
Is it possible to lose fat and build muscle without losing weight?
By dotFIT experts
on October 17, 2008
Absolutely, and it is also possible to add weight while losing fat. It is not uncommon for a change in body composition to occur when one begins getting serious about exercise and nutrition. More...
To add muscle what is the best meal or drink to have after a hard workout?
By dotFIT experts
on October 17, 2008
While it is true that you need some protein after a workout, carbohydrate should be present in an amount that is 2-4 times greater than protein. More...
I am constantly working my arms VERY hard (four exercises for 4-5 sets). Do I need to add more sets or to work them more often?
By dotFIT experts
on October 17, 2008
By vigorously training the same muscle group each day with weights, you end up in an over-training cycle where the body spends more time damaging and repairing muscles than building them to a bigger, stronger level. More...
What is a realistic percentage of body fat to lose in a 3 month period?
By dotFIT experts
on October 17, 2008
It’s better to think of the goal in pounds of fat loss and let the percentages fall where they may. We measure body fat as a percentage of total body weight but calculate the loss in pounds. More...
Since it takes a 3500 calorie deficit to lose a pound do I have to eat 3500 calories more to gain a pound?
By dotFIT experts
on October 17, 2008
If you wanted to gain one pound of body fat, you would have to consume 3500 calories more than you burned in any timeframe. But your question is probably referring to gaining a pound of muscle, not fat. More...
What kind of snack would you recommend eating after my workout for the best recovery?
By dotFIT experts
on October 17, 2008
It depends on your sport. If you are an endurance athlete, you want a significantly higher carbohydrate (CHO) to protein (P) ratio than most other athletes – somewhere in the range of 2-4 grams of CHO to 1 gram of protein with relatively low fat. More...
Why should I eat within 45 minutes of working out?
By dotFIT experts
on October 16, 2008
It really is dependent upon your goal. If you are a recreational exerciser or simply working out for fitness, weight loss, etc., then the timing of pre- and post-workout feedings is not crucial. More...
How quickly is food converted to fat or muscle mass? Is one of these made more readily than the other?
By dotFIT experts
on October 17, 2008
As soon as food is digested it is used for immediate energy needs (blood sugar), stored for future use (fat or glycogen stores) or used to replace or rebuild tissues (e.g. muscles or protein tissues). More...
I want to get bigger and I want to be cut. What supplements do you suggest?
By dotFIT experts
on October 15, 2008
There’s more to achieving your goal than taking supplements. The proper workout strategy and nutrition approach play a crucial role in “getting bigger.” More...
Is it better to lift a higher weight to a point of muscle exhaustion or more reps at a lesser weight?
By dotFIT experts
on October 18, 2008
That would depend upon your goal. If fat loss is the primary goal then it’s a simple formula: the more work you perform, the more calories you will burn – the work being a combination of time and intensity. More...
Does drinking a beer or two a few hours after an intense resistance workout reduce the hypertrophic effect of the workout?
By dotFIT experts
on October 18, 2008
Beer is not exactly the perfect post-workout formula. But if you are eating properly (daily menu planning) in order to maximize the workout, a couple of beers included in your daily calories will not reduce the potential positive effects of your workouts. More...
Could the Recover&Build product be masking my body’s natural recovery process?
By dotFIT experts
on October 18, 2008
No – your body will let you know when you are over-training but you have to “listen” to it. More...
Will building muscle over my fat really help me burn calories faster and easier?
By dotFIT experts
on October 20, 2008
Building muscle helps with the fat burning process because a pound of muscle burns more calories than a pound of fat (approximately two times more at rest and up to ten times more when exercising intensely). More...
Why is it that increased muscle mass burns more calories?
By dotFIT experts
on October 20, 2008
One pound of muscle burns approximately six calories per day at rest and can burn many times more while in motion (such as running, working out, hiking, etc). The more intense the activity, the more calories muscles will burn (running stairs, for example, can burn ten times your resting rate, weight lifting approximately four times, etc.) More...
If I work out every day (sometimes multiple times a day) am I doing myself any harm?
By dotFIT experts
on October 18, 2008
If you’re intensely working the same body parts with resistance training and not resting the minimum of 24-48 hours before working the same muscles (the more intense and voluminous the workout, the longer the necessary recuperation time), you are definitely holding back your progress. More...
How many grams of protein should I be eating in a day?
By dotFIT experts
on November 14, 2008
The actual recommendation for someone with your goals (dieting and presumably exercising with a fat loss goal) is listed below under “active recreational athlete” and “adaptation period”. You should strive for 1.2—1.8 grams of protein per 1 kg of body weight, or .5--.8 grams of protein per 1 pound of body weight. More...
At what age does a person quit gaining muscle mass?
By dotFIT experts
on January 05, 2009
Whether anyone gains muscle depends upon several factors, including total caloric intake (you must have a surplus of nutrients to build muscle), type and amount of activity/exercise and appropriate rest. More...
Can you lose fat and build muscle at the same time?
By dotFIT experts
on January 28, 2009
Yes, and these are the ideal conditions for long-term success, but it takes the right formula of calories, nutrition and exercise to build muscle while losing body fat. More...
I am a female who would like to gain weight. What can you recommend?
By dotFIT experts
on March 19, 2009
The easiest way to gain weight is to consume more calories than your body needs. Assuming you want to gain muscle, the best way to do that is to incorporate resistance training into your life. More...