If you're currently attending the gym there is probably one question on your lips and that is how to build muscle so today we're going to explain it for you. Better still, we're going to teach your the rules to a bigger physique. Stick to these and you will not go wrong.
Also, we'll avoid the type of scientific jargon which usually just alienates people and leaves them feeling confused!
When I'm working in the gym as a fitness instructor I know that the majority of fitness trainers like to get way too in-depth with their clients. Usually you can see that the customer has lost interest and is merely nodding along or regretting that they asked the question in the first place. We don't feel the need to pat ourselves on the back for our knowledge of the human body, we're here to train you and if you cannot understand the instructions it's not going to work no matter how much we may know, right? We can't understand why some 'experts' do that, so the one thing we can guarantee here is that you will not lose track.
When it comes to packing on lean muscle there are a few rules which will keep you in the right direction.
The first rule is sleep. If you fail to get enough sleep you'll be holding yourself back without even realizing it. That's the thing with these rules, they're a lot simpler than you think. Many of them, including this rule, are things you can literally correct right now. Try to get around eight hours of sleep each night whenever possible.
Supplementing the fact that your sleeping is now in perfect working order for gains in the gym you should now be looking to ensure your body is getting enough rest. You can't grow if your don't let it happen, after all. The next time you see somebody training every day and wondering why they aren't seeing results you'll know why it's happening. Don't let it happen to you.
Next we focus on the need to alter your training schedule to reflect your goals. After all, there is little point in going to the gym and firing out rep after rep if your goal is to get bigger. You need to adapt your training to a program which has your goal in mind. Strength training is performed best when you target your repetitions at an eight-to-twelve rep zone rather than performing hours of lighter weights, which are better suited to those looking to shoot for endurance over size.
In terms of which exercises work best the basics are all you really need. We need to put the focus on compound movements such as bench press, squat and shoulder press in order to stimulate maximum growth from all the major muscle groups. There is little point spending 25 minutes working the forearm when you could do a full intense workout in that time.
Your diet will also play a key role. Remember it isn't just about adding size, you want to add the right kind of size. By adjusting your diet accordingly you can ensure that you not only grow but keep your gains lean. Most people who attempt to bulk up simply eat everything in sight. That's a good concept if you aren't bothered what type of 'massive' you achieve.
So if you're still wondering how to build muscle now you know the difference between those running around the gym with no results to show for it and those who seem to get results without ever stalling or hitting a plateau. The best part? You didn't even have to hire a personal trainer to find out!
Also, we'll avoid the type of scientific jargon which usually just alienates people and leaves them feeling confused!
When I'm working in the gym as a fitness instructor I know that the majority of fitness trainers like to get way too in-depth with their clients. Usually you can see that the customer has lost interest and is merely nodding along or regretting that they asked the question in the first place. We don't feel the need to pat ourselves on the back for our knowledge of the human body, we're here to train you and if you cannot understand the instructions it's not going to work no matter how much we may know, right? We can't understand why some 'experts' do that, so the one thing we can guarantee here is that you will not lose track.
When it comes to packing on lean muscle there are a few rules which will keep you in the right direction.
The first rule is sleep. If you fail to get enough sleep you'll be holding yourself back without even realizing it. That's the thing with these rules, they're a lot simpler than you think. Many of them, including this rule, are things you can literally correct right now. Try to get around eight hours of sleep each night whenever possible.
Supplementing the fact that your sleeping is now in perfect working order for gains in the gym you should now be looking to ensure your body is getting enough rest. You can't grow if your don't let it happen, after all. The next time you see somebody training every day and wondering why they aren't seeing results you'll know why it's happening. Don't let it happen to you.
Next we focus on the need to alter your training schedule to reflect your goals. After all, there is little point in going to the gym and firing out rep after rep if your goal is to get bigger. You need to adapt your training to a program which has your goal in mind. Strength training is performed best when you target your repetitions at an eight-to-twelve rep zone rather than performing hours of lighter weights, which are better suited to those looking to shoot for endurance over size.
In terms of which exercises work best the basics are all you really need. We need to put the focus on compound movements such as bench press, squat and shoulder press in order to stimulate maximum growth from all the major muscle groups. There is little point spending 25 minutes working the forearm when you could do a full intense workout in that time.
Your diet will also play a key role. Remember it isn't just about adding size, you want to add the right kind of size. By adjusting your diet accordingly you can ensure that you not only grow but keep your gains lean. Most people who attempt to bulk up simply eat everything in sight. That's a good concept if you aren't bothered what type of 'massive' you achieve.
So if you're still wondering how to build muscle now you know the difference between those running around the gym with no results to show for it and those who seem to get results without ever stalling or hitting a plateau. The best part? You didn't even have to hire a personal trainer to find out!
About the Author:
Writer: Russ Howe PTI is the UK's most subscribed Personal Trainer. Discover how to build muscle with our free video guide teaching the five principles to a more muscular physique.
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