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.
Today we are going to run through the prove basics and help you get more from your training if your goal is to add size.
There are a number of different strategies you can use, a number of different physics which work. In fact one of the biggest barriers in the fitness industry in general is the sheer amount of different styles and techniques out there. What should be a great asset and provide great variation instead serves only to confuse the majority and they end up getting nowhere, unable to commit to anything for fear that in three months they'll be told everything they have been doing is 'wrong'.
Make no mistake about it, there is more than one way to get fit, to lose weight and to get big. Embracing that fact will generally help you rather than hinder you.
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!
The first step takes place not in the gym but at home before you go to your next workout. We're talking about your diet plan, of course.
So, the first thing we must do is assess your body's desired calories per day. Everybody is different and most people do not have access to the scientific equipment necessary to determine their exact calorie needs each day so we're going to share with you a proven calculation to determine a useful ballpark figure.
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.
You also need to look at your training program. It needs to be designed to include the exercises which are best for building size and strength and the repetition range needs to hit your hypertrophy zone. This means compound exercises are going to become your best friend and trying to fall into the eight-to-twelve repetition range with each set.
Those are the qualities of a proven weights program designed for strength and size. There are a couple of additional considerations to make.
The amount of rest you get is paramount to your results. Many of us dismiss the importance of rest and believe we don't really need it as much as doctor's and scientists tend to make out. That's their loss, don't let it be your downfall. Your body needs rest just as much as it needs a healthy diet and exercise.
You should try to hit the weights no more than three times per week if you are just starting out and no more than four times if you are already training regularly. Think of a rest day as a growth day, so it doesn't feel as if you are doing nothing with your time. This is where you grow, where your body builds.
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.
While you sleep your body releases natural growth hormone which forces your muscles to recover bigger and stronger than they were before. Don't be tricked into believing your body grows while you are in the gym, it does not, it builds while you are resting and recovering. Neglect this rest period and you are essentially hitting the gym hard again while still not recovered from the last session and therefore very little further progress can be made.
Now you know the basics and we're betting it wasn't as hard or as complex as you thought it would be when you first arrived! The next time you hear somebody asking how to build muscle I want you to remind yourself of the basic rules. Sleep, rest, specific training and a focused diet will get you there. Any personal trainer worth his salt will help you set that plan up should you require help however it's not as difficult as most people think, as you discovered today!
Today we are going to run through the prove basics and help you get more from your training if your goal is to add size.
There are a number of different strategies you can use, a number of different physics which work. In fact one of the biggest barriers in the fitness industry in general is the sheer amount of different styles and techniques out there. What should be a great asset and provide great variation instead serves only to confuse the majority and they end up getting nowhere, unable to commit to anything for fear that in three months they'll be told everything they have been doing is 'wrong'.
Make no mistake about it, there is more than one way to get fit, to lose weight and to get big. Embracing that fact will generally help you rather than hinder you.
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!
The first step takes place not in the gym but at home before you go to your next workout. We're talking about your diet plan, of course.
So, the first thing we must do is assess your body's desired calories per day. Everybody is different and most people do not have access to the scientific equipment necessary to determine their exact calorie needs each day so we're going to share with you a proven calculation to determine a useful ballpark figure.
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.
You also need to look at your training program. It needs to be designed to include the exercises which are best for building size and strength and the repetition range needs to hit your hypertrophy zone. This means compound exercises are going to become your best friend and trying to fall into the eight-to-twelve repetition range with each set.
Those are the qualities of a proven weights program designed for strength and size. There are a couple of additional considerations to make.
The amount of rest you get is paramount to your results. Many of us dismiss the importance of rest and believe we don't really need it as much as doctor's and scientists tend to make out. That's their loss, don't let it be your downfall. Your body needs rest just as much as it needs a healthy diet and exercise.
You should try to hit the weights no more than three times per week if you are just starting out and no more than four times if you are already training regularly. Think of a rest day as a growth day, so it doesn't feel as if you are doing nothing with your time. This is where you grow, where your body builds.
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.
While you sleep your body releases natural growth hormone which forces your muscles to recover bigger and stronger than they were before. Don't be tricked into believing your body grows while you are in the gym, it does not, it builds while you are resting and recovering. Neglect this rest period and you are essentially hitting the gym hard again while still not recovered from the last session and therefore very little further progress can be made.
Now you know the basics and we're betting it wasn't as hard or as complex as you thought it would be when you first arrived! The next time you hear somebody asking how to build muscle I want you to remind yourself of the basic rules. Sleep, rest, specific training and a focused diet will get you there. Any personal trainer worth his salt will help you set that plan up should you require help however it's not as difficult as most people think, as you discovered today!
About the Author:
About the author: Russ Howe PTI is a trusted personal trainer. Learn how to build muscle with our new video guide giving the 5 principles to a more powerful body and the best shoulder building exercises.
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