FAQ

FAQ Section: Your Questions About Bodybuilding

How to start bodybuilding when you know nothing about it?

To get started, simplicity is key. We recommend starting with a "Full Body" program 2 to 3 times a week, focusing on compound movements like the squat or bench press. The most important thing is to prioritize technique before trying to lift heavy.

What is the best program to build muscle quickly?

There is no miracle program, but sports science shows that "progressive overload" is essential. For effective mass gain, alternate between strength and hypertrophy sessions, while maintaining a slight caloric surplus (200-500 kcal) and getting enough rest.

Is cardio necessary to lose fat (cutting)?

Cardio is not mandatory for weight loss, but it is a powerful tool to increase your daily energy expenditure. Combining bodybuilding (to preserve muscle) with brisk walking or cycling (to burn calories) is the optimal strategy for a successful cut.

How to calculate your BMR (Basal Metabolic Rate) for nutrition?

Your basal metabolic rate depends on your age, sex, weight, and height. You can use online calculators based on the Harris-Benedict formula. Once you have this number, adjust your calories according to your goal: a surplus for mass gain or a deficit for weight loss.

What equipment do you need to start bodybuilding at home?

You can achieve incredible results with bodyweight exercises (push-ups, pull-ups). However, for optimal progress, investing in a pair of adjustable dumbbells and a weight bench is an excellent starting point to vary exercise angles and stimulate all muscle groups.