Train each muscle group atleast twice a week. Research proves that the more often you train a muscle, the more it grows.

The Answer is both. The inclusion of both machines and free weights in your workouts allow you to reap the benefits of both and maximize muscle growth. However the ratio depends. Machines work best for isolating muscles while free weights maximize strength and athletic performance.

NO! The myth that kids will stop growing if they lift weights too young is not supported by any scientific evidence or research. In fact supervised resistance training program will make your posture better, which makes you to appear taller. MORE INFO

Creatine is a substance that is found naturally in muscle cells. It helps your muscles produce energy during when exercising. This speeds up muscle growth as you smash your workouts!

If you are beginner, it is not required at this stage as your nutrition can be covered with natural foods. If you need help with a free diet DM us. If you are an advance gym goer then creatine will be a good product to nail your workouts! 

Yes. If you use whey as supplementation, alongside resistance exercise, it will help improve muscle protein synthesis and promote the growth of lean muscle mass. Moreover it does not cause any kidney damage or gastritis.

Creatine and Whey Protein, both are different supplements for different purposes. Whey protein is needed for overall muscle development or muscle health, while creatine is needed for muscle endurance. MORE INFO

1-5 rep range is best for strength training, 6-12 reps is for muscle building and 12-20 reps is for muscle endurance.

Yes, you need sufficient calories to build muscle and you need a deficit to burn fat. If you don’t meet your caloric needs through food, you tap into your ‘stored calories’ to do the job. Since those stored calories are in the form of body fat, you therefore have to lose fat in order to build that muscle

 The best way to improve your posture is to focus on exercises that strengthen your core — the abdominal and low back muscles that connect to your spine and pelvis. Some of these muscles move your torso by flexing, extending, or rotating your spine

When experiencing symptoms like diarrhea, vomiting, weakness, fever or a productive cough, it’s best to rest your body and take some time off from the gym to recover. However, if you caught a mild cold or are experiencing some nasal congestion, there’s no need to throw in the towel on your workout.

When training for strength you should stop these exercises 1-2 reps short of failure. When training for size, go to failure on all 3-4 sets.

To promote muscle growth, the best rest period is 45 seconds to 1 minute between sets. 

If you’re training for muscle size, choose a weight at which you reach muscle failure in the 8-10-rep range. In other words, after your warm-up sets—which are never taken to failure—you should select a load with which you can complete at least 8 reps but not more than 10

Strength gains in beginners are optimized by training three times a week. As one gains more experience and ability, a split (like push/pull/legs or upper/lower) is suggested as the optimal set-up.

You cannot target where you lose fat. This is commonly called “spot reduction” and it is a myth. Your genes are responsible for where your body stores fat and where it comes from when losing weight. You will have to reduce your overall body fat percentage.

Take a rest day. Soreness is a sign that you body isn’t used to what you did and needs adequate rests.

Big, strong, full body movements by far outstrip any other kind of exercise. Combine it with high intensity interval training and you have a recipe for a good workout program.

It is a great idea to work out with a friend, as they challenge you when you need to be challenged and support you when you feel weak. Working out for the vast majority of the population is a chore that can so easily be avoided, so combining it with catch up time with your friends will make it more fun, and more likely that you will actually go. But it depends on your partner.

Body type and levels of testosterone determine how a person will respond to weights. 99% of women will respond to weights in a feminine way. i.e. they will tone up , not bulk up. Unless they are taking steroids.

YES. Exercise releases endorphins, which will calm you down. It is also best to channel that stress into something productive like exercise than to unleash it on your spouse, kids, dog or self.

Avoid this! Can you get away with it? Sure, but it is not recommended. What your body will end up using is muscle for fuel if your stomach is empty is stored glycogen, if there isn’t enough of that, it will use up protein, which means, essentially, your muscles! I’ve seen it too often where someone tries to workout on an empty stomach and shortly after being fatigued, they become dizzy or feel sick!

You can, however your body needs rest. Remember, when you strength train, your muscles grow when you are resting. It is recommended, if you are new, to exercise thrice a week for 45 mins,. Generally, 4 times a week is sufficient to gain muscle strength even when advanced.

You may be able to see results in the first 4-8 weeks. This depends largely on your nutrition. You can work out as hard as you’d like. If you do not eat right, you will not get far.

You need energy for your workouts so you do need a substantial amount of carbs based on how often you train. Try getting your carbs from fruits and vegetables instead of rice, pasta etc.

• If you are as big as you want to be, but not as lean, cut.
• If you are as lean as you want to be, but not as big, bulk
• If you are trying to improve physical performance, a mix of both.

You are not alone in this feeling. Everybody was a beginner once. Everyone you see in the gym who is much more strong/muscular/fit than you had to start somewhere, just like you are now. The majority of people in the gym are much more focused on themselves and their own workout than they are on anything else, including you.