【Q＆A８選】筋トレ初心者はとにかく〇〇をしろ！！　Q & A 8selections: For beginners of muscle training, just give it a go! !

#stayhome #workout #training
00:00 オープニング
00:40 Q1.タンパク質の種類は変えた方が良い？プロテインパウダーと固形食の違いは？
02:20 Q2.パワーグリップが使える押す種目は？　　
02:43 Q3.オフの時は脂肪を乗せた方が良い？　
04:32 Q4.今まで犠牲にしてきたものの中で一番辛かったのは？その辛さをどのよう克服した？
05:38 Q5.ボディビル 競技の今後の方向性は？　
06:26 Q6.各部位、１種目しかできない場合はどの種目？　
07:21 Q7.筋トレ初心者に大事なことは？　
08:45 Q8.筋肥大に効果的なレップ数、セット数、インターバルは？　
合計８問

Q & A 8 selections: For beginners of muscle training, just give it a go! !
Welcome to big HIDE channel
I am sorry I have not done question and answer for a while but I am back now.

Q1. I have been eating 6 meals a day. My question is is it better to eat different things on each meal such as chicken, beef, egg wihite or fish etc instead of just eating chicken and rice every meal?
Also is it true that whole foods are better than just protein powder?
Yes it is better to eat different kind of food on each one of your meal than eat just same thing.
Because even though you can have enough amount of protein, carbohydrate and fat from for example just eating chicken and rice 6 times a day, it would not be very natural for human body. Human body is made to have various kind of nutrients from various kind of food source. For example chicken has different amino acid profile than beef, beef has different amino acid profile than egg etc.
From my personal experience, I would notice the difference that I look better when I eat many variation of food choice.
I would strongly encourage you to do same.
From same reason, I like to have whole foods better than just protein powder as my meal.
Q2. Versa Gripps can be used for push exercises as well as pull exercises?
Yes, it can be very useful not only when you do pull exercises but also push exercises. I found it works well when you do heavy leg extension, you would feel extra secure on your grip which allows you to generate extra strength.
Q3. Which is better lean bulk or dirty bulk?
When I started competing as a bodybuilder about 25 years ago, there were not so many information around, we learned mostly from older guys in the gym. One guy told me that he was eating whole block of butter to get big and suggested me to do the same. Of course I did not do it but back in the day, many bodybuilder ate crazy amount of excess calories for so called bulking up and just get fat. Holing lots of fat actually slows down your metabolism and give negative impact for muscle building. I would recommend keep your body fat % around 10-15% which allows you to still see your abs.
Q4. I can only imagine how much sacrifice you have made to succeed as a pro bodybuilder. What was the hardest thing you needed to give up in order to win the pro contest?
I actually have never felt that I have sacrificed something to be a pro bodybuilder. Of course its physically tough to train and diet for the show but this is what I love. I go out to have some fun occasionally but I have no problem not to eat out nor drink for 16 weeks to be in shape. I rather feel I am extremely lucky to have bodybuilding as my career. Not many people can make living by doing something they love.
Q5. What does it take to be a top IFBB pro as far as health? Getting that big would take its toll on your body. What do you think of the future of bodybuilding?
I agree Bodybuilder now a day is huge. Fans want to see extreme physique and I believe that is what pro bodybuilder should look like. Yes it takes its toll on your body and its not for everyone that is why IFBB has created Men’s physique and Classic physique. I am 165cm/ over 100kg body weight which is way heavier than average height/weight index. I aware being this heavy for over 20 years is not ideal for my body. I make sure to have blood work done at least 2 times a year to monitor my health closely.
Q6. What exercise would you pick if you can do only one exercise for each body part?
Chest: Incline bench press
Shoulder: Front military press
Back: Bentover rowing
Legs: Squat
Biceps: Incline dumbbell curl
Triceps: Skull Crusher
Q7. What is the most important thing to build muscle when you are a beginner ( less 2 years of training)?
Bodybuilding is not rocket science but it’s very simple… Strong muscle=Big muscle. You need to get stronger to be big. It is critical to focus on basic exercises like BIG3 (Bench press, Squat and dead lift) and make sure you keep training log to monitor your improvement and set up realistic goal on each single training session. Target repetition is 8-12. When you can do 12 reps, you should increase weight by 2.5kg in next session and start again.
Q8. What is the ideal number of rep, set, exercise variation and rest time to build muscle?
Again, Strong muscle=big muscle, you need to get stronger between 8-12 reps. Rest time should not be too short I would recommend between 3-5min depends on exercise. You should pick at least 3 different angled exercise per body part and perform 3 main sets per exercise. As long as you are getting stronger, you are doing something right.