Training
Programming, frequency, volume, intensity and how to keep progressing.
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Can you lose fat from one area?
Barely: training a muscle does not meaningfully slim the fat over it, and the trials that found any local effect found a small one.
Does stretching prevent injury?
Not overall: static stretching has no clear effect on injury rates, and long holds just before training briefly cost a little strength and power.
How close to failure should I train?
Stop most sets 1–3 reps short of failure; going all the way adds fatigue for little or no extra growth.
How long should I rest between sets?
2–3 minutes between hard sets of compound lifts, 1–2 minutes for isolation work.
How long until I see results?
Strength within a few weeks, measurable muscle growth within a couple of months, and a change other people notice usually after several months.
How often should I change my program?
When progress stalls or your goal changes; there is no need to switch on a fixed schedule.
Is soreness a sign of a good workout?
No: soreness tracks novelty and ((eccentric|eccentric)) loading, not growth.
What is a deload?
A short, easier training period, usually a week with fewer sets or lighter loads, used to shed fatigue before training hard again.
What is progressive overload?
Doing more over time, with more weight, reps or sets, so your muscles keep getting a reason to adapt.
Do I need to lift heavy to build muscle?
No: anything from roughly 5 to 30 reps builds similar muscle, provided you take the set close to failure.
How many sets per muscle per week?
10–20 hard sets per muscle per week covers most of the available growth for most lifters.
How often should I squat?
Twice a week for most lifters: enough to practise the pattern and accumulate volume, spread far enough apart that both sessions stay hard.