Most guys look at other men and wonder how to build muscle quickly like others seem to be able to do. You could even categorize yourself as a hard gainer, somebody who naturally finds it hard to get results, or perhaps you just find yourself toiling away in the gym to no avail. Today we'll give you three ground breaking tips which will enable you to build some excellent lean mass over the following one to two months.
You may be scrambling back to re-read what we just said but don't worry we did not make a mistake. We will show you how to get results within a couple of months, not a couple of years.
If you apply these tips correctly you'll notice results are easy to come by. The main problem in the fitness business is that there is so much confusion and this is what leads to many people wasting years looking for over complicated, and often very expensive, solutions to a simple problem.
If you want to get bigger and stronger, you need to know just a few proven rules.
#1 Compound exercises out perform isolation exercises.
#2 The rep range you aim for will help to determine what type of results you get.
#3 Diet is important even when it comes to adding size.
While many people struggle to learn how to get results from their exercise routine, those who do achieve success learn that the important factors lie in getting the basics right. The three point system you see above gives you the key to reaching your goal.
Compound movements are multiple joint exercises which force your body to recruit more muscle fibers and therefore work harder. Exercises such as bench press and squats are perfect examples of great compound movements.
Don't spend hours working smaller muscles. For example, there will be countless guys at your local gym doing endless sets of bicep curls or triceps pushdowns. You will notice far better results if you focus your time on the big movements which recruit more muscle fibers to perform.
Of course, there is more to this than just knowing which exercises will get you the results. You also need to know how many repetitions to aim for and have a system in place to consistently progress you to new levels.
Studies show that optimum strength gains are achieved when we try to hit the hypertrophy zone, which means pushing for 8-12 reps with your main resistance exercises. If you're smart you can also use that as a system to tell you when you need to increase the weight. Think about it for a second, when you can get more than 12 reps out you are no longer in the ideal zone for building, therefore you should think about increasing the weights.
It's also worth mentioning the important role your diet plays in the results you achieve. You can't expect to build a great body if you are feeding it junk, after all. Many guys believe that diets are just for girls, but if you don't look after your nutrition you are writing off most of your results before you even get to the gym.
Instead of looking at how many calories you eat per day try looking at what those calories are made up with. You may find that you are already eating enough food, but the sources of the food could be changed to increase your results. Try aiming to split your calories between 30% protein, 50% carbohydrates and 20% fats.
Finally, most of us have a 'problem area' with our body. We have an area we find harder to build than others. Rather than spending ages looking for the best shoulder building exercises you will notice that by going back to basics with your lifts you will make it easier to see progress.
As you can see, it becomes far easier to learn how to build muscle when you begin to break things down and set out this easy three point strategy.
You may be scrambling back to re-read what we just said but don't worry we did not make a mistake. We will show you how to get results within a couple of months, not a couple of years.
If you apply these tips correctly you'll notice results are easy to come by. The main problem in the fitness business is that there is so much confusion and this is what leads to many people wasting years looking for over complicated, and often very expensive, solutions to a simple problem.
If you want to get bigger and stronger, you need to know just a few proven rules.
#1 Compound exercises out perform isolation exercises.
#2 The rep range you aim for will help to determine what type of results you get.
#3 Diet is important even when it comes to adding size.
While many people struggle to learn how to get results from their exercise routine, those who do achieve success learn that the important factors lie in getting the basics right. The three point system you see above gives you the key to reaching your goal.
Compound movements are multiple joint exercises which force your body to recruit more muscle fibers and therefore work harder. Exercises such as bench press and squats are perfect examples of great compound movements.
Don't spend hours working smaller muscles. For example, there will be countless guys at your local gym doing endless sets of bicep curls or triceps pushdowns. You will notice far better results if you focus your time on the big movements which recruit more muscle fibers to perform.
Of course, there is more to this than just knowing which exercises will get you the results. You also need to know how many repetitions to aim for and have a system in place to consistently progress you to new levels.
Studies show that optimum strength gains are achieved when we try to hit the hypertrophy zone, which means pushing for 8-12 reps with your main resistance exercises. If you're smart you can also use that as a system to tell you when you need to increase the weight. Think about it for a second, when you can get more than 12 reps out you are no longer in the ideal zone for building, therefore you should think about increasing the weights.
It's also worth mentioning the important role your diet plays in the results you achieve. You can't expect to build a great body if you are feeding it junk, after all. Many guys believe that diets are just for girls, but if you don't look after your nutrition you are writing off most of your results before you even get to the gym.
Instead of looking at how many calories you eat per day try looking at what those calories are made up with. You may find that you are already eating enough food, but the sources of the food could be changed to increase your results. Try aiming to split your calories between 30% protein, 50% carbohydrates and 20% fats.
Finally, most of us have a 'problem area' with our body. We have an area we find harder to build than others. Rather than spending ages looking for the best shoulder building exercises you will notice that by going back to basics with your lifts you will make it easier to see progress.
As you can see, it becomes far easier to learn how to build muscle when you begin to break things down and set out this easy three point strategy.
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 principles to a more powerful physique and the best shoulder building exercises.
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