Most people do not know how build muscle. Despite the millions of us who use the gym, this is a very common problem. Most of us don't know what type of exercises are effective.
If you are ready to learn the facts you are in the correct place.
If you pull out your current training plan in front of you right now you'll be able to see any potential flaws which have been holding back your progress recently. The most common of these flaws is to spend too long performing small isolation movements rather than the bigger exercises which yield more overall results.
For faster results squash your current routine.
Returning to the basic proven principles of training is sometimes the best way to see progress. We're going to go old school on you here. Compound movements still rule when it comes to size and strength.
That's right, despite the fact that working out has become increasingly more scientific in recent years we still need to return to the very beginning when we want to increase our size and strength. Performing a heavy bench press is still excellent for chest building, shoulder press is still the optimal shoulder building exercise, you get the picture...
Make the big lifts the base of your workout routine. There is nothing wrong with having a few isolation exercises thrown in around them to round out your session but make no mistake about it, you are there to do your compound lifts. To put it simply, if you consistently improve your squat your legs will get bigger. Your body needs to adapt, it has no choice, you will get bigger and stronger.
So how much weight do you need to lift to get bigger? While everybody's strength is different there is in fact a simple little concept you can use to get the answer for you. Your rep range needs to aim into your hypertrophy zone for maximum results. So that means performing eight-to-twelve repetitions of an exercise. If you can't hit eight it is too heavy, once you can reach twelve it's becoming too light.
Although very simple, that rule will keep you pushing for new progress and continually lifting more on your big lifts.
Prioritize your efforts around the big lifts which will get you more bang for your buck. Maybe you already know some people who spend too long in the gym and don't get the return you feel their efforts call for. Use that as an example for you. Focus on the exercises which really matter the most.
As well as improving your routine, this also allows you time to recover from each session before you hit the gym again. Rest and recovery are absolutely vital to a building plan. Try to get eight hours of sleep each night, if you can, as well as taking at least two days off each week.
This routine will help you to learn the basic rules of how to build muscle and help you to push beyond the level you have already achieved. You may be surprised by it's simplicity, but you will be impressed by it's results. As a personal trainer I have seen it first hand.
If you are ready to learn the facts you are in the correct place.
If you pull out your current training plan in front of you right now you'll be able to see any potential flaws which have been holding back your progress recently. The most common of these flaws is to spend too long performing small isolation movements rather than the bigger exercises which yield more overall results.
For faster results squash your current routine.
Returning to the basic proven principles of training is sometimes the best way to see progress. We're going to go old school on you here. Compound movements still rule when it comes to size and strength.
That's right, despite the fact that working out has become increasingly more scientific in recent years we still need to return to the very beginning when we want to increase our size and strength. Performing a heavy bench press is still excellent for chest building, shoulder press is still the optimal shoulder building exercise, you get the picture...
Make the big lifts the base of your workout routine. There is nothing wrong with having a few isolation exercises thrown in around them to round out your session but make no mistake about it, you are there to do your compound lifts. To put it simply, if you consistently improve your squat your legs will get bigger. Your body needs to adapt, it has no choice, you will get bigger and stronger.
So how much weight do you need to lift to get bigger? While everybody's strength is different there is in fact a simple little concept you can use to get the answer for you. Your rep range needs to aim into your hypertrophy zone for maximum results. So that means performing eight-to-twelve repetitions of an exercise. If you can't hit eight it is too heavy, once you can reach twelve it's becoming too light.
Although very simple, that rule will keep you pushing for new progress and continually lifting more on your big lifts.
Prioritize your efforts around the big lifts which will get you more bang for your buck. Maybe you already know some people who spend too long in the gym and don't get the return you feel their efforts call for. Use that as an example for you. Focus on the exercises which really matter the most.
As well as improving your routine, this also allows you time to recover from each session before you hit the gym again. Rest and recovery are absolutely vital to a building plan. Try to get eight hours of sleep each night, if you can, as well as taking at least two days off each week.
This routine will help you to learn the basic rules of how to build muscle and help you to push beyond the level you have already achieved. You may be surprised by it's simplicity, but you will be impressed by it's results. As a personal trainer I have seen it first hand.
About the Author:
About the author: Russ Howe PTI is a trusted fitness coach. Learn how to build muscle with our free video guide giving the 5 principles to a more powerful physique and the best shoulder building exercises.
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