LiftonicThe Liftonic blog
A new post every day on lifting, training and eating for strength. Short, practical and plain, so you can use it at your next session.
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What to eat before a workout
Eat a normal meal with carbs and protein two to three hours before training, or a small, easy snack 30 to 60 minutes before. Keep fat and fiber lower close to the session so your stomach stays settled. -
How long should you rest between sets?
Rest about 2 to 3 minutes between sets of heavy compound lifts and 1 to 2 minutes on smaller exercises. If you are still breathing hard or the next set would suffer, wait a little longer. -
How many rest days do you need between workouts?
Most people recover well with about 48 hours between hard sessions for the same muscles and one or two full rest days a week. Your log and how you feel tell you when to change that. -
How much protein do you need to build muscle?
Around 1.6 grams of protein per kilogram of body weight a day (about 0.7 g per lb) covers most lifters trying to build muscle. Spread it over three to five meals and the timing takes care of itself. -
How many sets per muscle per week do you need?
Most lifters grow well on about 10 to 20 hard sets per muscle per week, split over two or more sessions. Beginners can start near 10 and add sets only when progress slows.
New to the barbell? Start with the barbell guides: eight short articles from your first session to a plan that keeps adding weight. Follow the blog in any feed reader with the RSS feed.
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