Ask any fitness trainer in any gym and they will tell you that despite the massive advancements made in science and nutrition over the last two decades the majority of gym users are still totally confused when it comes to learning how to build muscle or improve their overall physique.
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.
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.
So how about we dismiss all of the typical hype and nonsense you usually get when you try to get some fitness tips, we'll cut to the proven facts on how to get results. Quite frankly, it doesn't matter whether you are experienced or inexperienced, these tips will provide the backbone of your training from this day forward and they simply 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.
Simply by taking your desired bodyweight, in pounds, and multiplying by twelve or fifteen you will be able to set a ballpark figure for your daily calorific needs. Choose fifteen if your goal is all-out size, choose twelve if you want to get bigger but not pack on a lot of size in the process.
Now that the base target is in place we can begin work. You're already ahead of the masses, who don't take the time to do this calculation in their entire fitness lives.
Your training program will need attention too, naturally. Your workouts cannot be just random and they cannot be built to simply suit your personal tastes. When people ask us where they went wrong it's common to discover that they've simply been leaving in their favorite exercises and cutting anything which didn't feed their ego quite as much. Compound exercises are the spine of your routine, build your workout around your big lifts for maximum results and try to aim your rep range in the muscle growth zone, which is eight to twelve reps.
That is the foundation of a good program but there are a couple of other things you can do to further enhance your results.
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.
Start out with a three day routine and then progress to a four day routine after you have been training for more than two months. You can train more often and you will notice some people doing this, but you need to get the recovery period perfect otherwise it holds you back, so it's wise to start with a smart plan.
Finally we would like to bring sleep to you attention. That's correct, how much sleep you get at night is going to directly affect your journey to a bigger, better body. While you sleep your body recovers from the day's expenditure. If you've put in a tough gym session today your body will work while you sleep with the release of natural growth hormone to ensure that you wake up tomorrow a little bit stronger and tougher than you were twenty four hours ago. Miss out on a good night's sleep at your peril.
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!
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.
Discover how to build muscle with 5 simple rules.
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.
So how about we dismiss all of the typical hype and nonsense you usually get when you try to get some fitness tips, we'll cut to the proven facts on how to get results. Quite frankly, it doesn't matter whether you are experienced or inexperienced, these tips will provide the backbone of your training from this day forward and they simply 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.
Simply by taking your desired bodyweight, in pounds, and multiplying by twelve or fifteen you will be able to set a ballpark figure for your daily calorific needs. Choose fifteen if your goal is all-out size, choose twelve if you want to get bigger but not pack on a lot of size in the process.
Now that the base target is in place we can begin work. You're already ahead of the masses, who don't take the time to do this calculation in their entire fitness lives.
Your training program will need attention too, naturally. Your workouts cannot be just random and they cannot be built to simply suit your personal tastes. When people ask us where they went wrong it's common to discover that they've simply been leaving in their favorite exercises and cutting anything which didn't feed their ego quite as much. Compound exercises are the spine of your routine, build your workout around your big lifts for maximum results and try to aim your rep range in the muscle growth zone, which is eight to twelve reps.
That is the foundation of a good program but there are a couple of other things you can do to further enhance your results.
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.
Start out with a three day routine and then progress to a four day routine after you have been training for more than two months. You can train more often and you will notice some people doing this, but you need to get the recovery period perfect otherwise it holds you back, so it's wise to start with a smart plan.
Finally we would like to bring sleep to you attention. That's correct, how much sleep you get at night is going to directly affect your journey to a bigger, better body. While you sleep your body recovers from the day's expenditure. If you've put in a tough gym session today your body will work while you sleep with the release of natural growth hormone to ensure that you wake up tomorrow a little bit stronger and tougher than you were twenty four hours ago. Miss out on a good night's sleep at your peril.
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 Writer: Russ Howe PTI is a trusted fitness coach. Learn how to build muscle with our free video guide showing the five steps to a more muscular body and the best shoulder building exercises.
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