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.
Before you begin reaping the results your hard earned efforts in the gym deserve, you must first understand what each of these principles means.
* Learn how to focus your workouts on compound exercises.
* Understand the importance of rest days to growth.
* 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.
If you are unsure what a compound movement is just think about how many joints are involved in a movement. If it's more than one then it is a compound exercise. A good example of this is a barbell squat. Any exercise which only involves one joint is called an isolation exercise and while it is designed to specifically make that muscle stronger it will not give you the double benefits associated with compounds. A good example of an isolation movement is a wrist curl.
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.
That alone will be enough to get even the most hard gainers on the right road to success. But once you start seeing positive results, going to the gym can become slightly addictive. That is particularly true for those who have been struggling to get results and all of a sudden find that they are finally getting somewhere. As people we naturally assume that more means better, but in terms of adding lean tissue it is not true.
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.
The third and final rule covers diet. That's correct, even though your goal is size you still have to watch what you eat. After all, there is a difference between adding good size and bad size, I'm sure you understand exactly what we mean there!
Working out the number of calories per day you need is simple, for those who don't know simply multiply your weight in kilograms by 25 and then add another 50% to the total answer.
However, it's one thing eating the right number of calories in a day. You also have to ensure you are getting a good balance of the 3 main macro nutrients. That's protein, carbohydrates and fat to you and I. A split of 30%, 50% and 20% is enough to make the most of those calories.
Thousands of gym members tend to use over complicated theories on how to lose weight or how to build muscle when in truth it's actually very straightforward. That being said, of course, you cannot expect to get results without putting in the work.
Before you begin reaping the results your hard earned efforts in the gym deserve, you must first understand what each of these principles means.
Discover how to build muscle with 5 simple rules.
* Learn how to focus your workouts on compound exercises.
* Understand the importance of rest days to growth.
* 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.
If you are unsure what a compound movement is just think about how many joints are involved in a movement. If it's more than one then it is a compound exercise. A good example of this is a barbell squat. Any exercise which only involves one joint is called an isolation exercise and while it is designed to specifically make that muscle stronger it will not give you the double benefits associated with compounds. A good example of an isolation movement is a wrist curl.
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.
That alone will be enough to get even the most hard gainers on the right road to success. But once you start seeing positive results, going to the gym can become slightly addictive. That is particularly true for those who have been struggling to get results and all of a sudden find that they are finally getting somewhere. As people we naturally assume that more means better, but in terms of adding lean tissue it is not true.
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.
The third and final rule covers diet. That's correct, even though your goal is size you still have to watch what you eat. After all, there is a difference between adding good size and bad size, I'm sure you understand exactly what we mean there!
Working out the number of calories per day you need is simple, for those who don't know simply multiply your weight in kilograms by 25 and then add another 50% to the total answer.
However, it's one thing eating the right number of calories in a day. You also have to ensure you are getting a good balance of the 3 main macro nutrients. That's protein, carbohydrates and fat to you and I. A split of 30%, 50% and 20% is enough to make the most of those calories.
Thousands of gym members tend to use over complicated theories on how to lose weight or how to build muscle when in truth it's actually very straightforward. That being said, of course, you cannot expect to get results without putting in the work.
About the Author:
Author: Russ Howe PTI is the UK's most followed personal trainer. If you want to know how to build muscle or how to lose weight our free proven guides will help you get the most in the gym.
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