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.
Furthermore, we'll write today's article in our trademark jargon-free style to ensure nothing gets lost in translation!
As a fitness instructor I know that most trainers like to over-complicate explanations and they often lose their client in a whirlwind of science that they struggle to follow. In my opinion this is bad teaching, because if your client cannot follow your advice it's pointless giving it to them in the first place. So don't worry, you won't get lost here.
So if you're goal is to pack on lean size you're in the right place. The following rules will help you.
Rule number one is as easy as it gets. Sleep. That's right, a good night's sleep is not only nice but also great for your results. Like most of these rules you'll find they are easier to apply than you may be expecting at first. Eight hours sleep is great for your progress.
Once you have corrected your sleeping patterns, understanding the importance of rest for hypertrophy is the next step. Your body won't enjoy hypertrophy (growth) if you do not rest. The best way to think of a day off from training is a growth day, rather than a rest day. This helps to kill the feeling of boredom from taking a day off and reminds you that resting is actually part of your training program.
By the time you actually hit the gym you'll already be on your way to improving your results if you apply the first two rules. When you get to the gym you need to lose the silly approach of not really focusing on any particular type of training. In order to enjoy maximum hypertrophy (growth) you need to aim for eight-to-twelve repetitions in order to get best results. It's a system you cannot go wrong with.
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.
If you've been sat there wondering how to build muscle and finding that every time you try to find the answer you get lost in the conflicting advice and confusion which is prominent in the fitness world you now have the basic rules to success. These rules will help you to reach your goals and, better still, you didn't have to pay a personal trainer!
Furthermore, we'll write today's article in our trademark jargon-free style to ensure nothing gets lost in translation!
As a fitness instructor I know that most trainers like to over-complicate explanations and they often lose their client in a whirlwind of science that they struggle to follow. In my opinion this is bad teaching, because if your client cannot follow your advice it's pointless giving it to them in the first place. So don't worry, you won't get lost here.
So if you're goal is to pack on lean size you're in the right place. The following rules will help you.
Rule number one is as easy as it gets. Sleep. That's right, a good night's sleep is not only nice but also great for your results. Like most of these rules you'll find they are easier to apply than you may be expecting at first. Eight hours sleep is great for your progress.
Once you have corrected your sleeping patterns, understanding the importance of rest for hypertrophy is the next step. Your body won't enjoy hypertrophy (growth) if you do not rest. The best way to think of a day off from training is a growth day, rather than a rest day. This helps to kill the feeling of boredom from taking a day off and reminds you that resting is actually part of your training program.
By the time you actually hit the gym you'll already be on your way to improving your results if you apply the first two rules. When you get to the gym you need to lose the silly approach of not really focusing on any particular type of training. In order to enjoy maximum hypertrophy (growth) you need to aim for eight-to-twelve repetitions in order to get best results. It's a system you cannot go wrong with.
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.
If you've been sat there wondering how to build muscle and finding that every time you try to find the answer you get lost in the conflicting advice and confusion which is prominent in the fitness world you now have the basic rules to success. These rules will help you to reach your goals and, better still, you didn't have to pay a personal trainer!
About the Author:
About the Writer: Russ Howe PTI is England's most subscribed Personal Trainer. Learn how to build muscle with our free video guide showing the five principles to a more muscular body.
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