It seems almost every guy wants to know how to build muscle but barely anybody ever reaches their goal. There are so many different theories out there it can become almost impossible to sit down and look at the proven facts. That is exactly what we are going to do today.
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.
* Understand the importance of rest days to growth.
* Your eating habits will be just as important to your goals being achieved.
By following these three principles you will be able to experience a new realm in strength and size. If you have been training for a while and have perhaps hit a plateau, these principles will help you to overcome it. Starting with the first rule, which talks about multi-joint exercises, we are going to run through what each point means in a little bit more depth for you.
The best exercises to build size are the old classics. We call the multi-joint movements and this category includes all of your big lifts. We are talking about bench press, squat and deadlift as well as a few others. They involve more muscle fibers and therefore promote more gains, whereas exercises which isolate one particular group such as a bicep curl will only enhance that particular body part.
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.
Rest is incredibly important. Think of it as a day of growth. Your body isn't actually building when you are inside the gym, remember that. You may look pumped up in the mirror but that will fade. The real job of building begins when you are at home resting. If you want to get the most from a certain body part you cannot train it every single day.
Finally we need to speak about your overall diet plan. Try not to make the common mistake of presuming diets are only for those trying to figure out how to lose weight. The food you eat consists of your diet, so regardless of your overall goal, you still have a diet.
You can work out how many calories per day you should eat by simply taking your current body weight in kilo's and multiplying it by twenty five. That's your basal metabolic rate and you should add a further 50% to that target to allow you to get a good building plan established.
In order to ensure those calories are coming from the best possible sources of food you should try to split it between 30% from protein sources, 50% from carbohydrate and the final 20% from fats.
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.
* Understand the importance of rest days to growth.
* Your eating habits will be just as important to your goals being achieved.
By following these three principles you will be able to experience a new realm in strength and size. If you have been training for a while and have perhaps hit a plateau, these principles will help you to overcome it. Starting with the first rule, which talks about multi-joint exercises, we are going to run through what each point means in a little bit more depth for you.
The best exercises to build size are the old classics. We call the multi-joint movements and this category includes all of your big lifts. We are talking about bench press, squat and deadlift as well as a few others. They involve more muscle fibers and therefore promote more gains, whereas exercises which isolate one particular group such as a bicep curl will only enhance that particular body part.
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.
Rest is incredibly important. Think of it as a day of growth. Your body isn't actually building when you are inside the gym, remember that. You may look pumped up in the mirror but that will fade. The real job of building begins when you are at home resting. If you want to get the most from a certain body part you cannot train it every single day.
Finally we need to speak about your overall diet plan. Try not to make the common mistake of presuming diets are only for those trying to figure out how to lose weight. The food you eat consists of your diet, so regardless of your overall goal, you still have a diet.
You can work out how many calories per day you should eat by simply taking your current body weight in kilo's and multiplying it by twenty five. That's your basal metabolic rate and you should add a further 50% to that target to allow you to get a good building plan established.
In order to ensure those calories are coming from the best possible sources of food you should try to split it between 30% from protein sources, 50% from carbohydrate and the final 20% from fats.
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:
Bio: Russ Howe PTI is the UK's most subscribed fitness instructor. If you need to learn how to build muscle or how to lose weight our easy proven guides will help you get the most in the gym.
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