fbpx

Training and supplement expert Q&A

expert answers

You asked – We Answered…

You know all those questions you’ve always wanted to ask, well we have most of them covered here…

What are the best supplements for getting shredded?

Thermogenic fat burners that contain a combination of potent stimulant compounds are generally the most effective as they boost your metabolism, even while you rest. These powerful products must be cycled periodically every 4-6 weeks. Use CLA & L-carnitine over a longer period to boost fat-loss efficiency.

https://www.primalsa.co.za/product/cla-270-softgel/


How often should I increase my dumbbell weights?

The general guideline is to increase your weights by 10% every 1-3 weeks, depending on how quickly your strength improves. Do this for up to 8-12 weeks, followed by a 1-2 week training taper before building up again.


How can I build muscle at home?

It’s difficult to add muscle at home without resistance. If you can, buy functional equipment like bands, sandbags, kettlebells or a weights set. If that’s not an option, perform compound bodyweight exercises. Build up to about 20-25 reps per set, then include plyometrics. Lift whoever or whatever you can, as often as you can.


Do you suggest a fat burner to get lean?

Definitely! Fat burner supplements help accelerate the fat-loss process to deliver results quicker than you can naturally achieve through diet & exercise alone. A combination of a thermogenic fat burner (used in cycles of 4-6 weeks) combined with CLA & L-carnitine is the ideal stack.

https://www.primalsa.co.za/product/cla-270-softgel/


I am struggling to bulk after being off my diet for 2 months. Any advice?

Get back on your diet & stick to your program. Be consist with both & your metabolism will readjust after a few weeks. A diet manipulation tool like carb cycling can restore insulin sensitivity following periods of poor eating & a higher relative protein intake should add muscle gain.


What’s the best way to get show ready after lean bulking?

Invest in a prep coach who has experience & suitable credentials. That’s the best approach to dial in your conditioning before a show as everyone responds differently & a qualified coach will know how to individualise your plan. Many athletes follow a 1-2 week de-carb cycle, while increasing training intensity & frequency (2x per day) to drop body fat before a show.


What workouts should I avoid, b’cos I don’t want my legs to bulk up?

If your leg training sessions follow the same workout structure as your upper body training then don’t avoid leg day. Neglecting a body part can result in an unbalanced physique & compromised aesthetic. If your legs bulk up, reduce the volume of squats, deadlifts & leg presses you perform. Focus more on isolation work.


Can I bulk up by doing a lot of squats?

Yes, but it has an indirect effect b’cos compound moves like squats (& deadlifts, bench presses) produce higher levels of anabolic (muscle-building) hormones like testosterone. With higher levels of these hormones circulate throughout your body, you bulk up quicker (you’ll also get leaner).


What is the best workout for arms to look lean?

Hard & heavy (for 8-12 reps) is the best approach to most sessions when increased muscle size is your aim. You then reduce body fat levels through clean eating & the use of suitable supplements to get that lean look you’re after.


What’s the best full-body workout I can do at home?

There’s no single best workout. However, the best approach to home-based training is to include multi-joint exercises like squats, lunges & push-ups with combination moves like burpees, squat jacks & spider push-ups.


What is the best workout to help tone legs?

Perform a combination of exercises that target all the muscles of the legs – glutes, quads, hammies & calves. Use heavy weights & a rep range of 8-15. Follow a lower body-upper body weekly training split & train your legs up to 3 times a week to achieve results.


How much protein should a female take post-workout?

Highly active women who train hard in the gym should eat roughly 1.2-1.5g of protein per kilo of body weight per day. That equates to 68-82.5g per day for a 57kg woman. If you eat 4 meals a day, including your post-workout meal or shake, that would require a serving of 17-20g.


What is the best weight loss, lean build supplement combos?

You can’t go wrong with a quality whey supplement & a well-formulated fat-loss supplement stack. CLA & L-carnitine are ideal products for prolonged use, with periodic cycles of a suitable thermogenic. We’ve got other great supplement combos here <https://www.primalsa.co.za/power-supplement-combos/>


What is the best Primal product to power your workout?

Primal Pre-Workout or our Amino Force products will get you primed for a solid workout. The combination of caffeine, BCAAs, L-Arginine, creatine & Beta-Alanine & other ingredients increases energy, reduces fatigue, boosts mental focus & aids recovery between sets.

https://www.primalsa.co.za/product/pre-workout-510g-cherry-berry/