The best exercises for building muscle are the exercises that work more than one muscle and you can move a lot of weight with. Examples are Barbell Bench Press, Barbell Squat, Barbell Bent Rows. 

You can lift more weight with using barbells compared to dumbbells, so barbell exercises are better for pure muscle gains. 

If you selected on your Questionnaire that you wanted to Build Muscle as your primary goal, chances are you'll have more barbell exercises in your Warrior Health app. 

There's no way to give you an exact answer since everyone's strength is different. However I can speak in relative terms. Your last set of every exercise is the most important set to decide your weight. The last 2-3 reps of your final set of each exercise should be very difficult to perform.

That's when you know you have the right amount of weight. All sets preceding the last should be looked at as "Warm-up" sets. You should select lighter weight so the amount of reps you're given should be somewhat easy to perform. Then increase the weight for the final set so you can barely finish your number of reps given. 

Chest - Barbell Bench Press

Back/Lats - Bent over Barbell Rows

Shoulders - Military Barbell Press

Legs - Barbell Squats

Triceps - Lying EZ Bar Triceps Extensions

Biceps - Standing Barbell Curs

This depends on your Fitness Level. If you're a beginner to intermediate, simply struggle a bit to get the last couple of reps on every final set of each exercise. 

If you're more advanced, you can take it a bit further. 

Let's say your last set is supposed to be for 8 reps. Pick a weight where you can only do 5 reps. Then have someone else spot you and "assist" you to get the final 3 reps. 

Then once you hit your 8th rep, do 1 or 2 negatives. That means your partner lifts the bar for you and then you SLOWLY perform the negative part of the lift. For example, on a bench press, your partner will lift the bar off your chest and then you take at least 5-8 seconds to bring it back down to your chest. Then your partner lifts it again and you repeat.

Doing these "assisted" and "negatives" will allow you to tear more muscle fibers in your chest and thus, will rebuild back stronger and the cells will increase. 

Note that you should only do these for one exercise per bodypart in any given workout. 

There's a fine balance between resting enough to allow your muscles to recuperate in between sets and resting too much to where your muscles cool down too much. 

For heavy exercises like barbell squats, deadlifts, bent barbell rows, etc, rest about 2 minutes between sets. 

For other easier exercises that don't require as much oxygen, rest between 90 seconds to 2 mins. 

For every exercise, it should take you 2-3 seconds to do the negative part of the exercise and one seconds to perform the positive part of the exercise. 

I'll use Barbell Curls as an example:

Take one second to curl the bar from your thighs to your chin and take 2-3 seconds to lower the bar back to the starting position. 

In between every set of every exercise, you should stretch the muscle(s) being worked by that exercise. This helps aid in muscle recovery and helps lessen the risk of injury. 

As a general rule, if you're looking to put on a lot of muscle mass, consume .8 - 1 gram of protein per pound of your bodyweight. Ex. 200lbs would be 160 - 200 grams of protein/day. 

Be sure to space your protein out and have protein with every meal/snack to avoid trying to eat it all at once later in the day. 

Also, MAKE SURE TO HAVE A PROTEIN SHAKE IMMEDIATELY AFTER YOUR WORKOUT!

Depending on your size, your body can only metabolize approximately 30-50 grams of protein at a time. This means that if you eat a 20 oz steak, you're taking in about 140 grams of protein. 

Your body cannot metabolize that. Your body will take and utilize its 30-50 grams of the protein, and then store the rest as fat. 

Working legs is hard work! They're your largest muscles and they require the most amount of oxygen to train them. But it's that reason why they are so important to work each week. 

Your legs are your largest muscle group. The more muscle you put on your legs, the faster your metabolism will be. 

Your legs require the most oxygen to train so you'll burn more calories working them than any other muscle group. 

Working legs improves blood flow and increases testosterone levels in men, so you get improved performance.

Working legs help strengthen your lower back and core. 

After your workout, you should drink some kind of Whey Protein or Whey Protein Isolate. You can find some at most supermarkets, Target or Walmart stores. I personally mix my whey protein with almond milk and frozen blueberries for the antioxidants and added flavor. 

No. I'm not a fan at all. Pre-workout drinks elevate your heart rate. Working out elevates your heart rate. If your heart rate is already elevated prior to exercising, it can cause heart rate spikes and therefore a crash. Not only is it not good for your heart, but not good for an extended workout. 

If you're going for a powerlifting competition and need energy for one lift, then go ahead. But if you plan on exercising for more than 30 mins, do not drink them. 

Extremely Important! Without enough sleep, it's impossible to build muscle, period. When you work out with weights, your muscles undergo microscopic tearing of the fibers. When you have adequate calories and protein, your body will repair those tears and grow back builder and stronger WHILE YOU SLEEP. 

If you don't get enough good REM Sleep, your body will not repair those microscopic tears. Then train again and tear some more. You can lose muscle if you continue to tear those muscle fibers without allowing your body to repair them by sleeping enough. 

If you follow the Warrior Health app's exercise program, you won't have to worry about this question. However if you don't, my rule of thumb is to give a muscle at least 2 days of rest AND make sure it's still not sore from the previous workout. 

For example, if you work chest on Monday and it's still sore on Wednesday, Thursday or even Friday, DO NOT WORK IT AGAIN. Wait until ALL the soreness subsides before working a muscle again. Soreness occurs from the micro-trauma of your muscle fibers being torn from your workout and the recuperation process to rebuild and regrow. Working a muscle when it's sore means you're going to tear the fibers up more before they're healed from the last session. The result can be a LOSS of muscle, loss of strength and puts yourself at a higher risk of injury. 

Bodybuilders train with massive weight and do massive amounts of sets and exercises per workout. But do you know what they also do in order for their body's to recover from all that working out?

They sleep 12 hours/day. They consume 4000-6000 calories/day. They consume 300+ grams of protein/day. 

Do you do that? Can you do that? Then don't think about trying someone else's routine. 

The Warrior Health app gives you what you SHOULD be doing. Try it. You may just get the muscle you've been wanting. 

The most important thing to do is increase your metabolism. The 8 Step Nutrition Guide is your answer. If you follow all 8 steps, you will lose fat on a consistent basis and be able to keep it off longer term. It's been used and tested on tens of thousands of people and it works every time. 

A combination of both is best. However if I had to choose one, it would be weight training hands down. Not only does weight training burn calories while doing it, but you get an afterburn which means you'll burn calories for hours after your workout ends. In total, you can burn more net calories working with weights than cardio.

In addition, if you add muscle by weight training, you are increasing your metabolism which is the ultimate goal. 

This is a huge, 100% ABSOLUTELY NOT!!! Despite everything you see, read or hear about fasting, it wrecks your metabolism. And again, your metabolism is your most important ally in losing fat long-term. 

Initially you'll lose weight because you're creating a larger calorie deficit than what you're used to. However this calorie deficit will eventually cause you to lose lean muscle and slow your metabolism down. Note: you'll feel less hungry when fasting because your body isn't burning the same number of calories. Hence, slower metabolism. 

Don't believe the hype. 

Working your abs strengthens your core and develops your ab muscles. However if they're covered in a layer of fat, you'll never see your abs. 

Picking a spot on your body and trying to lose fat in that spot by exercising it doesn't work. 

WHERE you lose fat is strickly genetics. 

However; how much fat you lose is up to you. 

Your abs can be worked up to 3 times/week. But I'd rather you spend your time on meal prepping to help lose the fat than working abs. 

Losing weight and losing fat are two different things. Most of the time, when weight loss begins to occur, your body will lose water initially. This is why some people can lose 10lbs the first week or 2 of dieting and exercising. It's impossible to lose 10lbs of fat in that time. 

Fat loss occurs a bit more slowly. However you can lose 1-2 lbs/week or up to 8lbs of fat/month. This is the most amount of fat that can be lost in a healthy manner. 

Any more than that will most likely be a combination of losing water and some muscle, which we definitely don't want to do. 

You are losing bodyfat but gaining muscle at the same rate. Muscle weighs much more than fat per square inch. One pound of fat is much larger than one pound of muscle. Therefore if you lose 5lbs of fat and gain 5lbs of muscle, you will weigh the same but will also lose inches off your body. Focus on how you look and feel and NOT the scale. 

It's crucial to eat every 2-3 hours during your day, starting 30 mins after waking up. Having a breakfast, lunch, dinner and a snack in between each one will help regulate sugar levels, increase your metabolism and provide energy all throughout your day. 

At some point, our results will plateau. It happens to all of us. The first thing you should be doing is taking your measurements often. You can do it every month in the Warrior Health app by uploading 2 photos in the app. Doing so will show if you're losing fat and building muscle. This can be a cause for weight stagnation. 

If your measurements aren't changing, then it's time for a dietary or exercise change.

Try tracking your food intake for 2 weeks to see if you're consuming the right amount of calories and protein. 

Or you can try using the "Substitute Workout" in your app for a week or two. Sometimes just changing your entire routine for a week can jumpstart or spark a change in results. 

You MUST make the time. It's there. You just have to make it a priority. If I were to tell you that I'd give you a million dollars if you spent 1 hour/week meal prepping and 20-30 mins of exercise each day for the next 6 months, would you do it? 

For optimal calorie burn, I recommend doing some cardio prior to your weight training and then resting only 30-45 seconds between sets and no rest between exercises. If you do that, your cardio/weight training session shouldn't last more than 45 mins. Any more than 1 hour in the gym is not recommended. 

Only if you can do so in moderation. Also, you'll have to ensure that you're always in your recommended calorie range. If you can eat breakfast, lunch, dinner, snacks in between and hit your minimum recommended protein intake and still have some calories left to hit your recommended calorie range, you can have a drink or two. 

For men, a healthy bodyfat percentage range is between 12 - 20%. 

For women, a healthy range is between 18 - 25%. 

It's possible to lose up to 2-3% of bodyfat in one month. Following your 8 step nutrition guide, exercising daily with your recommended routine and sticking to your suggested calorie, protein and water intake will help. 

Start with something easily digestable and metabolized like a piece of fruit or even orange juice. Once your body begins to realize it's going to get calories early in the morning, it will start to burn more calories. After a couple weeks, your body will start to expect and crave those calories and you'll start getting hungry.