Every single day as a Personal Trainer I am asked how to build muscle by guys looking to pack on some additional size. Some have struggled for years, others are just starting out. Either way, this is an issue which has the vast majority of gym users confused.
Today, we end that.
Firstly we need to establish your goal. Believe it or not, this is the area where men first lose their way. Whereas women are forthcoming in their desire to lose body fat, men tend to want the best of both worlds. How many times have we heard that somebody wishes to lose fat but also get bigger and stronger? Too many.
The fact is this goal makes it harder for you to succeed. If you're not used to training you may find that you get the best of both worlds for the first month or so but after your body adapts to your new training lifestyle those results slow down. You need to make a choice.
To put it simply, you either want to lose fat or you want to grow. It's one way or the other. To grow you need to consume more calories per day than you currently do, whereas to lose fat you need to consume less than you do now. So it makes sense that you cannot realistically do both at the same time.
Most people try to fit a workout in after a hard day at our jobs or when our family life permits us a break, so we are not able to construct a complex workout routine or the nutritional plan of a top athlete, therefore we need to decide what we want to do and stick with it.
Decide what you wish to focus on, set your diet to that goal accordingly and then you are truly ready to begin. Net we need to structure your workout program. We will show you:
* Which exercises are best?
* How many times per week should you train?
* How many reps and sets are optimal?
The best way to add size is to go back to basics with the iron. When you hit the weights keep the focus on big, proven, compound exercises such as deadlifts, squats and pull ups. These movements are proven to help you pack on the most size and strength in the quickest possible time. Don't spend needless hours working tiny muscle groups.
One of the most misunderstood aspects of a good size training routine is the importance of rest. Believe it or not, rest is actually just as important as your gym work and nutrition. We advise no more than four sessions per week with weights, split to cover all body parts and avoiding training the same muscle group two days in a row.
People get lost, however, when it comes to the number of reps. For hypertrophy (muscle growth) the optimal number of repetitions is 8-12. Once you can push beyond twelve reps you need to increase the resistance. If you fall below eight reps it's too heavy. That easy system, combine with it's focus on progression, will keep you on the straight and narrow.
Now you know the basic rules of how to build muscle in the gym, we recommend you take some time to apply the tips to your own individual routine and you will be amazed at the results you can achieve!
Today, we end that.
Firstly we need to establish your goal. Believe it or not, this is the area where men first lose their way. Whereas women are forthcoming in their desire to lose body fat, men tend to want the best of both worlds. How many times have we heard that somebody wishes to lose fat but also get bigger and stronger? Too many.
The fact is this goal makes it harder for you to succeed. If you're not used to training you may find that you get the best of both worlds for the first month or so but after your body adapts to your new training lifestyle those results slow down. You need to make a choice.
To put it simply, you either want to lose fat or you want to grow. It's one way or the other. To grow you need to consume more calories per day than you currently do, whereas to lose fat you need to consume less than you do now. So it makes sense that you cannot realistically do both at the same time.
Most people try to fit a workout in after a hard day at our jobs or when our family life permits us a break, so we are not able to construct a complex workout routine or the nutritional plan of a top athlete, therefore we need to decide what we want to do and stick with it.
Decide what you wish to focus on, set your diet to that goal accordingly and then you are truly ready to begin. Net we need to structure your workout program. We will show you:
* Which exercises are best?
* How many times per week should you train?
* How many reps and sets are optimal?
The best way to add size is to go back to basics with the iron. When you hit the weights keep the focus on big, proven, compound exercises such as deadlifts, squats and pull ups. These movements are proven to help you pack on the most size and strength in the quickest possible time. Don't spend needless hours working tiny muscle groups.
Discover how to build muscle with 5 simple rules.
One of the most misunderstood aspects of a good size training routine is the importance of rest. Believe it or not, rest is actually just as important as your gym work and nutrition. We advise no more than four sessions per week with weights, split to cover all body parts and avoiding training the same muscle group two days in a row.
People get lost, however, when it comes to the number of reps. For hypertrophy (muscle growth) the optimal number of repetitions is 8-12. Once you can push beyond twelve reps you need to increase the resistance. If you fall below eight reps it's too heavy. That easy system, combine with it's focus on progression, will keep you on the straight and narrow.
Now you know the basic rules of how to build muscle in the gym, we recommend you take some time to apply the tips to your own individual routine and you will be amazed at the results you can achieve!
About the Author:
About the Writer: Russ Howe PTI is a trusted personal trainer. See 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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