As a personal trainer it's easy to read the things in fitness publications and wonder why so many people are lost when it comes to figuring out how to build muscle in the gym. The truth is it's needlessly over complicated. Today we'll be showing you the basic rules to help put you on the right track.
Better still, we're going to teach you in a way that you can actually understand everything!
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.
Now we hit the gym and the focus shifts to your training program. There is no way you're going to pack on lean size if your training plan isn't specific to your goal. That means ditching the lax approach to your routine and trying to get a solid plan together which allows you to concentrate on your goal, nothing else. Eight-to-twelve reps is best for hypertrophy, that's the golden rule.
When it comes to the exercises, too, you should have your strength and size goal firmly in your mind as you write out your exercise program. By putting more emphasis on large compound movements you will enjoy greater results. This is because the larger exercises such as deadlift and squat recruit more muscle fibres than small isolation movements like lateral raises. Keep this in mind as you write your program out.
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!
Better still, we're going to teach you in a way that you can actually understand everything!
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.
Now we hit the gym and the focus shifts to your training program. There is no way you're going to pack on lean size if your training plan isn't specific to your goal. That means ditching the lax approach to your routine and trying to get a solid plan together which allows you to concentrate on your goal, nothing else. Eight-to-twelve reps is best for hypertrophy, that's the golden rule.
When it comes to the exercises, too, you should have your strength and size goal firmly in your mind as you write out your exercise program. By putting more emphasis on large compound movements you will enjoy greater results. This is because the larger exercises such as deadlift and squat recruit more muscle fibres than small isolation movements like lateral raises. Keep this in mind as you write your program out.
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 author: Russ Howe PTI is the UK's most subscribed Personal Trainer. Learn how to build muscle with our free video walkthrough showing the five principles to a more muscular physique.
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