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.
Despite the millions of different theories put forward, there are three very simply principles which will help you to reach your goals in the gym. Sometimes going back to basics is the best way to get results.
* The old classic compound exercises remain the key movements for building lean mass.
* Neglecting to rest your body is like flushing results down the toilet.
* Do not, under any circumstances, neglect your diet.
We will run through these tips in a little bit more depth for you now so you are able to hit the weights room full of confidence in your new routine. The first rule points out the importance of making the most of compound exercises.
The main issue with people who want to get bigger in the gym is that they tend to spend too much time doing isolation exercises and not enough time on compound movements. Your compounds are your key to success, so use them as the basis of your session. You may enjoy the bench press, which is a great compound exercise, but the other lifts tend to be neglected in favor of small isolated movements such as bicep curls. Squats, pull ups and shoulder press need more attention here.
That's not to say you should not perform isolation exercises, of course, they are still very useful. Just be sure to build your workout routine around your biggest lifts. By that we mean don't exhaust your chest before you have performed your bench press and don't wipe out your quadriceps before you attempt squats.
Even those who have spent years struggling to put on size find that the task becomes easier when you have a well structured workout laid out ahead of you which allows you to hit the big moves while at full strength and rack up some new personal best records. Be sure not to get carried away with your success though, you don't want to train every single day otherwise you'll only make it more difficult for yourself.
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.
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.
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.
Getting enough calories is one thing, of course, but it's another thing entirely to get them from the best possible places. All calories are not created equal and you need to pay a little attention to your intake of the three macro nutrients to get the most from your daily eating plan. Try to obtain 30% of your calorie intake from protein, 20% from fat and 50% from carbohydrates.
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.
Despite the millions of different theories put forward, there are three very simply principles which will help you to reach your goals in the gym. Sometimes going back to basics is the best way to get results.
* The old classic compound exercises remain the key movements for building lean mass.
* Neglecting to rest your body is like flushing results down the toilet.
* Do not, under any circumstances, neglect your diet.
We will run through these tips in a little bit more depth for you now so you are able to hit the weights room full of confidence in your new routine. The first rule points out the importance of making the most of compound exercises.
The main issue with people who want to get bigger in the gym is that they tend to spend too much time doing isolation exercises and not enough time on compound movements. Your compounds are your key to success, so use them as the basis of your session. You may enjoy the bench press, which is a great compound exercise, but the other lifts tend to be neglected in favor of small isolated movements such as bicep curls. Squats, pull ups and shoulder press need more attention here.
That's not to say you should not perform isolation exercises, of course, they are still very useful. Just be sure to build your workout routine around your biggest lifts. By that we mean don't exhaust your chest before you have performed your bench press and don't wipe out your quadriceps before you attempt squats.
Even those who have spent years struggling to put on size find that the task becomes easier when you have a well structured workout laid out ahead of you which allows you to hit the big moves while at full strength and rack up some new personal best records. Be sure not to get carried away with your success though, you don't want to train every single day otherwise you'll only make it more difficult for yourself.
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.
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.
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.
Getting enough calories is one thing, of course, but it's another thing entirely to get them from the best possible places. All calories are not created equal and you need to pay a little attention to your intake of the three macro nutrients to get the most from your daily eating plan. Try to obtain 30% of your calorie intake from protein, 20% from fat and 50% from carbohydrates.
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 premier fitness instructor. If you need to learn how to build muscle or how to lose weight our free proven guides will help you achieve more in the gym.
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