Frequently Asked Questions With Answers
Got Questions? Here Are Some Of The Most Common Questions We Receive
Please note: We receive a large number of questions about exercise, weight training, cardio, and weight loss. Our responses to questions are based on generally accepted information regarding each topic. Information here is not intended to replace professional medical opinion. If you have concerns regarding your physical condition we urge you to see a medical practitioner prior to starting an exercise program.
If I Lift Weights Will I Get Bigger Muscles?
There are three primary factors involved for gaining muscle enlargement:
- Your Genetics
- Your Gender
- Exercise Intensity
Genetics determines muscle fiber type. Individuals who have mostly fast-twitch fibers acquire larger muscles more easily than people with predominantly slow-twitch fibers. Males tend to acquire larger muscles than females because males have greater amounts of testosterone and other hormones influencing protein metabolism.
Muscle growth, also known a hypertrophy, results from an increase in the number of contractile proteins (actin and myosin, produced by the body in response to training), which in turn increases the size of the muscle fibers.
If your training goal is hypertrophy, the load you lift should be at least 80 percent of the one-repetition maximum (1 RM), as a general guideline. If you are not interested in developing larger muscles, keep the load less than 80 percent of 1 RM. However, hypertrophy can be stimulated any time the training intensity is high enough to overload the muscle. If you are not in good physical shape and have never never lifted weights before, 60 percent of 1 RM may be enough to cause slight hypertrophy, especially if you are likely to increase muscle size due to a large proportion of fast-twitch fibers.
Our recommendation is to start slowly if you have never exercised with weights or you are in less than optimum physical condition. Also, schedule a session with one of our Personal Trainers. They can help you develop a customized training program with weight lifting for optimum results.