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As a personal trainer it's easy to read the things in fitness publications and wonder why so many people are lost when it comes to figuring out how to build muscle in the gym. The truth is it's needlessly over complicated. Today we'll be showing you the basic rules to help put you on the right track.
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 step is to correct your sleeping patterns. Many people are shocked to discover that some of the rules to a bigger body don't even revolve around the gym. You can start by ensuring you get at least eight hours rest each night, the release of growth hormone will work wonders for your results.
Once that is in check you can move onto the next step which, again, has nothing to do with the gym itself. Now we focus on rest. The importance of rest cannot be understated, therefore it is highly recommended that you make sure to let your body rest when training for size and strength. Days off are just as important as training days.
Now we hit the gym and the focus shifts to your training program. There is no way you're going to pack on lean size if your training plan isn't specific to your goal. That means ditching the lax approach to your routine and trying to get a solid plan together which allows you to concentrate on your goal, nothing else. Eight-to-twelve reps is best for hypertrophy, that's the golden rule.
Sometimes we all get lost in the wide variety of exercises available to you. Which exercises work best for size? The basics work best. That's right, bench press is still the best chest building exercise, squat is the best leg building exercise, pull ups are the best back building exercise and so on. The movements we trainers call compound exercises are the ones which should be the primary focus of your workout session plan.
Diet is also critical. Incredibly, most guys assume they can just drink a protein shake and it'll be sufficient. It will not, of course. We're sure that when you say you wish to build a bigger physique you don't mean piling on the weight and becoming fat. Your diet needs to reflect your goals no matter whether you're trying to lose weight or add lean mass.
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.
Discover how to build muscle with 5 simple rules.
The first step is to correct your sleeping patterns. Many people are shocked to discover that some of the rules to a bigger body don't even revolve around the gym. You can start by ensuring you get at least eight hours rest each night, the release of growth hormone will work wonders for your results.
Once that is in check you can move onto the next step which, again, has nothing to do with the gym itself. Now we focus on rest. The importance of rest cannot be understated, therefore it is highly recommended that you make sure to let your body rest when training for size and strength. Days off are just as important as training days.
Now we hit the gym and the focus shifts to your training program. There is no way you're going to pack on lean size if your training plan isn't specific to your goal. That means ditching the lax approach to your routine and trying to get a solid plan together which allows you to concentrate on your goal, nothing else. Eight-to-twelve reps is best for hypertrophy, that's the golden rule.
Sometimes we all get lost in the wide variety of exercises available to you. Which exercises work best for size? The basics work best. That's right, bench press is still the best chest building exercise, squat is the best leg building exercise, pull ups are the best back building exercise and so on. The movements we trainers call compound exercises are the ones which should be the primary focus of your workout session plan.
Diet is also critical. Incredibly, most guys assume they can just drink a protein shake and it'll be sufficient. It will not, of course. We're sure that when you say you wish to build a bigger physique you don't mean piling on the weight and becoming fat. Your diet needs to reflect your goals no matter whether you're trying to lose weight or add lean mass.
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 walkthrough showing the five rules to a more muscular physique.
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