If you walk into any gym and ask somebody how to build muscle the chances are you will hear a different answer for every person you ask. There is such confusion surrounding the muscle building process. As any trainer will know, there are three fundamental rules to building a more powerful physique.
Make no mistakes about it, though, you will not be able to get results if you don't have any kind of structure to you workout routine. The three principles laid out below will teach you this.
* Learn how to focus your workouts on compound exercises.
* Neglecting to rest your body is like flushing results down the toilet.
* Do not, under any circumstances, neglect your diet.
If you are due to hit the gym tomorrow, we want you to do it with a new-found confidence in your ability. You're going to learn exactly how to get the results you want to achieve with these three basic rules. The first of which discusses how to focus your workouts around the exercises which will encourage your body to grow.
If you are unsure what a compound movement is just think about how many joints are involved in a movement. If it's more than one then it is a compound exercise. A good example of this is a barbell squat. Any exercise which only involves one joint is called an isolation exercise and while it is designed to specifically make that muscle stronger it will not give you the double benefits associated with compounds. A good example of an isolation movement is a wrist curl.
Of course, the smaller movements are also good for building you up and they will round out each session quite nicely but make no mistake about it, the main focus of your entire session needs to be on the exercises which are going to get you to where you want to be. You're not going to hit a new max on the bench press if you have already exhausted your chest on a series of isolation exercises.
That alone will be enough to get even the most hard gainers on the right road to success. But once you start seeing positive results, going to the gym can become slightly addictive. That is particularly true for those who have been struggling to get results and all of a sudden find that they are finally getting somewhere. As people we naturally assume that more means better, but in terms of adding lean tissue it is not true.
Your efforts in the gym deserve physical results and those results happen during periods of rest. If you go to the gym every day you'll notice it becomes more difficult to see any results because your body isn't being given the recuperation time that it needs. This is easily the most overlooked aspect of training for those looking to get bigger.
The third and final rule covers diet. That's correct, even though your goal is size you still have to watch what you eat. After all, there is a difference between adding good size and bad size, I'm sure you understand exactly what we mean there!
Most people consider their diet to be too confusing when in fact it's quite simple. To establish how many calories per day you should consume simply multiply your body weight in kg's by 25 and then multiply that answer by 1.5 to discover your daily target.
However, it's one thing eating the right number of calories in a day. You also have to ensure you are getting a good balance of the 3 main macro nutrients. That's protein, carbohydrates and fat to you and I. A split of 30%, 50% and 20% is enough to make the most of those calories.
If you have been struggling to get results for a while not don't worry, confusion is everywhere in the gym. In fact, if you ask people for tips on how to lose weight you will notice the same confusion reigns over that area as well. You now have the three proven rules behind a good routine which will teach you how to build muscle and retain it.
Make no mistakes about it, though, you will not be able to get results if you don't have any kind of structure to you workout routine. The three principles laid out below will teach you this.
* Learn how to focus your workouts on compound exercises.
* Neglecting to rest your body is like flushing results down the toilet.
* Do not, under any circumstances, neglect your diet.
If you are due to hit the gym tomorrow, we want you to do it with a new-found confidence in your ability. You're going to learn exactly how to get the results you want to achieve with these three basic rules. The first of which discusses how to focus your workouts around the exercises which will encourage your body to grow.
If you are unsure what a compound movement is just think about how many joints are involved in a movement. If it's more than one then it is a compound exercise. A good example of this is a barbell squat. Any exercise which only involves one joint is called an isolation exercise and while it is designed to specifically make that muscle stronger it will not give you the double benefits associated with compounds. A good example of an isolation movement is a wrist curl.
Of course, the smaller movements are also good for building you up and they will round out each session quite nicely but make no mistake about it, the main focus of your entire session needs to be on the exercises which are going to get you to where you want to be. You're not going to hit a new max on the bench press if you have already exhausted your chest on a series of isolation exercises.
That alone will be enough to get even the most hard gainers on the right road to success. But once you start seeing positive results, going to the gym can become slightly addictive. That is particularly true for those who have been struggling to get results and all of a sudden find that they are finally getting somewhere. As people we naturally assume that more means better, but in terms of adding lean tissue it is not true.
Your efforts in the gym deserve physical results and those results happen during periods of rest. If you go to the gym every day you'll notice it becomes more difficult to see any results because your body isn't being given the recuperation time that it needs. This is easily the most overlooked aspect of training for those looking to get bigger.
The third and final rule covers diet. That's correct, even though your goal is size you still have to watch what you eat. After all, there is a difference between adding good size and bad size, I'm sure you understand exactly what we mean there!
Most people consider their diet to be too confusing when in fact it's quite simple. To establish how many calories per day you should consume simply multiply your body weight in kg's by 25 and then multiply that answer by 1.5 to discover your daily target.
However, it's one thing eating the right number of calories in a day. You also have to ensure you are getting a good balance of the 3 main macro nutrients. That's protein, carbohydrates and fat to you and I. A split of 30%, 50% and 20% is enough to make the most of those calories.
If you have been struggling to get results for a while not don't worry, confusion is everywhere in the gym. In fact, if you ask people for tips on how to lose weight you will notice the same confusion reigns over that area as well. You now have the three proven rules behind a good routine which will teach you how to build muscle and retain it.
About the Author:
About the author: Russ Howe PTI is the UK's leading personal trainer. If you need to learn how to build muscle or how to lose weight our free video guides will help you get the most in the gym.
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