A set is a group of repetitions (reps) done in a row. For example, dumbbell curls done 6 times up and down is one set or a squat done 6 times up and down is one set.

A rep or repetition is one movement or exercise.
For example lifting a weight once up and down is one rep.

3 sets of 6 reps is lifting the weight or doing the exercise movement 6 times in a row and then resting and the doing 6 reps again and resting and then doing 6 reps again and resting, that’s 3 sets of 6 reps.

Mass Factor places growth-stimulating protein and carbs into your muscles.
Bodybuilders need protein and carbs. A balance is a must. Not enough carbs and the body uses up protein for energy. Not enough protein and the muscle will not grow. The reason supplement are a must is because you need about one gram per pound of body weight per day to grow. It is not easy getting that with only food intake.

Below is a workout weekly calendar chart. These days can be changed the way you like, but it is best to follow one of the plans. For example you can do back and chest one day and then rest a day and then do arms. Or you can do pulling movements and exercises one day and then rest and do pushing movement the next. It is best to rest a day in between to allow muscles to rest and grow. Growth happens during rest in between workouts.

Fat loss results come in time and is different with each person, but it will happen if you keep going on you fitness program. The problem with most people is they give up too soon. Muscle growth comes fairly fast in the beginning. Fast meaning within a couple of weeks you will see results starting to happen. Motivation and enthusiasm tends to skyrocket when results are seen. Many work even harder and go into advance routines. Keeping records of weight amounts lifted and measurements of muscle is a good idea as that is another way to see your progress. Most bodybuilders keep logs. Strength will increase as well as time goes by and you will have to increase weight amount to grow even more. Always challenging and stressing the muscles are the key to continued muscle growth. Most bodybuilders look for ways to make workouts harder and come up with their own methods.

Always workout or exercise at your own pace. This is not a competition. Each person is different and has different body types and stress levels. As long as the effort you put in is your best then you’re doing good. Don’t use the scale to rate your progress. Use the mirror! Body weight can change each day and a lot of the time small amounts of weight change is due to water in the body. The body holds different amounts of water at different times. Do not let others judge you. Do that yourself. Fitness is a challenge to your mind and body and one does not need the stress of others negative input or poor advice brought on by myths.

Gaining larger muscles will happen with weight training or bodybuilding if you put an honest effort into it. However, very huge muscles will only happen if steroids are taken. Your body will only grow muscles as big as your genetics will allow. No matter how hard your work at it. But you can still get fairly large muscles in most cases. Each person is different and has different genetics, so each will grow different. Muscle growth and fat loss go together. The more muscle you put on the less fat. Keeping it in simple terms, a growing muscle eats fat for energy (while you rest even) and needs protein for growth. As for fat loss as well, food is energy and the more energy output you do as in lifting weights or cardio workouts, the more fat you will burn off. If you have more energy outtake then intake you lose fat weight. However, muscles weight more than fat and a growing muscle adds bodyweight. So you could actually lose body fat and at the same time see no difference on the scale. So use the mirror to judge progress, not the scale.

Exercise with a partner - one good way to keep motivated for fitness is to work out with a partner. In lifting weights some exercises do require a spotter. A spotter can stay close while you lift heavy weights making sure you do not get injured by being ready to grab the weight.

Fitness and music - music while working out or exercising can have a dramatic effect on motivation. I would not advise slow songs though that will put you to sleep. Many work out a lot harder with music.

Home Gym - there are advantages to a home gym. One is you do not have to drive to the gym and that eliminates that excuse for skipping a work out. Also it is much more convenient and faster to get back to other activities and relax.

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