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.
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.
* Understand the importance of rest days to growth.
* You won't get far without a solid nutrition plan backing up your effort in the gym.
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.
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.
There are still benefits to be had from isolation movements, of course, it's just about learning when to perform them and how to structure your workout session according to your overall goal. If your goal is strength and size then you need to attack your big compound lifts while your body is still at full energy, then round out your session by adding a few isolated movements afterwards.
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.
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.
Last but not least we want to talk about your eating habits. Have you ever heard people say that abs are made in the kitchen, not in the gym? Well, it is true. If you are eating junk food you will be adding the wrong type of size to your frame.
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.
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.
You now know how to build muscle effectively in the gym. There is also an awful lot of confusion surrounding how to lose weight, the misinformation in that area is just as bad so don't worry if you have felt a little lost, most folks are. In the meantime, though, it's time for you to pack your training bag and head off for a productive session.
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.
* Understand the importance of rest days to growth.
* You won't get far without a solid nutrition plan backing up your effort in the gym.
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.
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.
There are still benefits to be had from isolation movements, of course, it's just about learning when to perform them and how to structure your workout session according to your overall goal. If your goal is strength and size then you need to attack your big compound lifts while your body is still at full energy, then round out your session by adding a few isolated movements afterwards.
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.
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.
Last but not least we want to talk about your eating habits. Have you ever heard people say that abs are made in the kitchen, not in the gym? Well, it is true. If you are eating junk food you will be adding the wrong type of size to your frame.
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.
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.
You now know how to build muscle effectively in the gym. There is also an awful lot of confusion surrounding how to lose weight, the misinformation in that area is just as bad so don't worry if you have felt a little lost, most folks are. In the meantime, though, it's time for you to pack your training bag and head off for a productive session.
About the Author:
Author: 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 free video guides will help you get the most in the gym.
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