The next time you visit your gym we want you to ask a Fitness Instructor how many times they are quizzed on how to build muscle by gym members who are lost. You'll be shocked at the answer. It seems the advances made in science over the last twenty five years or so have not made a speck of difference to most people, who are still completely lost on this subject.
Should you consider yourself to be one of the many people in need of some help with their fitness journey, you are in the right place today.
Before we begin it is important to point out that there are various ways to get results and almost unlimited variations on training and diet. That's why if you ask ten different people for advice you will more than likely get ten completely different answers. While it's great to have that much variety at your fingertips it often holds people back instead of helping them. They feel they cannot get any further forward because no matter what they do they hear somebody telling that that they're training is incorrect...
So don't be fooled. There are a number of ways to build a better body, there is not just one right way of training and a million wrong ways. Realizing that fact will help you get past the first stumbling block you'll encounter on your path to building a better body, erasing the self doubt in what you are doing and why you are doing it.
Today we shall take a look at some simple rules which, if applied over time, will provide a rock solid foundation for you to build upon. We have used these techniques with seasoned athletes, gym newcomers and reknowned hard gainers alike. To put it bluntly, they work!
Before you head off to the gym you need to do something which will build the starting blocks for your future results. Muscle ain't built in a workout, it's built in the kitchen. If your diet plan is off you will not get the results your hard work on the iron is worth.
So before we head off for our next workout we need to your next workout session is figure out how many calories you need to eat each day for maximum results. The worst part about this segment is that most people think it's going to involve some sort of rocket science or magic formula. It doesn't, it's actually pretty easy to work this out for yourself.
If you write down your body weight, i.e. the weight you wish to be, in pounds and then multiply the number by fifteen you will get a great ballpark figure for your total calorific intake. This figure is to be used as a rough guide, try to hit around this mark each day and you will be firmly on the right track. If you'd like to add size but don't want to grow too big too quickly then swap out the fifteen for a twelve in the first step.
Now that you have that target you are ahead of most other trainers at your local gym. That's right. The number one issue in getting more muscular is done with a calculator, not a dumbbell. Most people never take the time to do it and therefore no matter how regularly they hit the weights they never seem to look any different. I am sure you know a few faces from your local gym who fit this category.
Now we have to take a quick look into your training program. Your workout plan, if you're like most gym users, will be in desperate need of two things. Most notably a specific goal and consistent progression. Without either your plan will fail. Focus on the compound exercises and try to land each set between 8-12 reps, your perfect zone for muscle growth, this will get you on the right track.
Those are the qualities of a proven weights program designed for strength and size. There are a couple of additional considerations to make.
Rest is just as important as training when you are trying to build. Probably less than 5% of the members at your local gym get their rest right and that's one of the main factors in their lack of real results.
Make it your goal to go to the gym no more than three days each week if you are new to training. If you have already been training for over two months you can increase that to four sessions. You could train with weights up to six days per week by splitting each day to avoid ever training the same muscle group twice in succession, but most people are happy with a four day split routine. Those other three days are very important to your rest and recovery.
We also need to quickly mention the importance of sleep when it comes to getting stronger and more muscular. You've probably been told countless times that you should get eight hours rest every night but how often do you actually do it? If you are like most people the answer is not often enough. Your body recovers from your day's work while you sleep and if you don't give it that basic need your results will suffer for it.
Natural growth hormone is released while your body recuperates from the day's work. If you don't get a decent night of sleep and you like to be up again on just a couple of hours rest you will notice it becomes much harder to get any results with your fitness. Your gym sessions will suffer as will your mood in general.
If you are like the overwhelming amount of gym users struggling for results then you are now in a massively advantageous position. The next time you stroll into your gym or local fitness centre you can do so safe in the knowledge that you officially know how to build muscle and are about to make giant leaps on your previous efforts. You don't necessarily need a personal trainer to guide you, you just need to learn the basic rules.
Should you consider yourself to be one of the many people in need of some help with their fitness journey, you are in the right place today.
Before we begin it is important to point out that there are various ways to get results and almost unlimited variations on training and diet. That's why if you ask ten different people for advice you will more than likely get ten completely different answers. While it's great to have that much variety at your fingertips it often holds people back instead of helping them. They feel they cannot get any further forward because no matter what they do they hear somebody telling that that they're training is incorrect...
So don't be fooled. There are a number of ways to build a better body, there is not just one right way of training and a million wrong ways. Realizing that fact will help you get past the first stumbling block you'll encounter on your path to building a better body, erasing the self doubt in what you are doing and why you are doing it.
Today we shall take a look at some simple rules which, if applied over time, will provide a rock solid foundation for you to build upon. We have used these techniques with seasoned athletes, gym newcomers and reknowned hard gainers alike. To put it bluntly, they work!
Before you head off to the gym you need to do something which will build the starting blocks for your future results. Muscle ain't built in a workout, it's built in the kitchen. If your diet plan is off you will not get the results your hard work on the iron is worth.
So before we head off for our next workout we need to your next workout session is figure out how many calories you need to eat each day for maximum results. The worst part about this segment is that most people think it's going to involve some sort of rocket science or magic formula. It doesn't, it's actually pretty easy to work this out for yourself.
If you write down your body weight, i.e. the weight you wish to be, in pounds and then multiply the number by fifteen you will get a great ballpark figure for your total calorific intake. This figure is to be used as a rough guide, try to hit around this mark each day and you will be firmly on the right track. If you'd like to add size but don't want to grow too big too quickly then swap out the fifteen for a twelve in the first step.
Now that you have that target you are ahead of most other trainers at your local gym. That's right. The number one issue in getting more muscular is done with a calculator, not a dumbbell. Most people never take the time to do it and therefore no matter how regularly they hit the weights they never seem to look any different. I am sure you know a few faces from your local gym who fit this category.
Now we have to take a quick look into your training program. Your workout plan, if you're like most gym users, will be in desperate need of two things. Most notably a specific goal and consistent progression. Without either your plan will fail. Focus on the compound exercises and try to land each set between 8-12 reps, your perfect zone for muscle growth, this will get you on the right track.
Those are the qualities of a proven weights program designed for strength and size. There are a couple of additional considerations to make.
Rest is just as important as training when you are trying to build. Probably less than 5% of the members at your local gym get their rest right and that's one of the main factors in their lack of real results.
Make it your goal to go to the gym no more than three days each week if you are new to training. If you have already been training for over two months you can increase that to four sessions. You could train with weights up to six days per week by splitting each day to avoid ever training the same muscle group twice in succession, but most people are happy with a four day split routine. Those other three days are very important to your rest and recovery.
We also need to quickly mention the importance of sleep when it comes to getting stronger and more muscular. You've probably been told countless times that you should get eight hours rest every night but how often do you actually do it? If you are like most people the answer is not often enough. Your body recovers from your day's work while you sleep and if you don't give it that basic need your results will suffer for it.
Natural growth hormone is released while your body recuperates from the day's work. If you don't get a decent night of sleep and you like to be up again on just a couple of hours rest you will notice it becomes much harder to get any results with your fitness. Your gym sessions will suffer as will your mood in general.
If you are like the overwhelming amount of gym users struggling for results then you are now in a massively advantageous position. The next time you stroll into your gym or local fitness centre you can do so safe in the knowledge that you officially know how to build muscle and are about to make giant leaps on your previous efforts. You don't necessarily need a personal trainer to guide you, you just need to learn the basic rules.
About the Author:
About the author: Russ Howe PTI is a popular personal trainer. Learn how to build muscle with our new video guide showing the five steps to a more powerful body and the best shoulder building exercises.
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