If you have ever asked a friend of work colleague for tips on how to build muscle you'll probably have been met with a massive spectrum of different answers, a lot of which contradict what others have already told you. Today we'll run through the proven, simple rules of building a more powerful physique.
One of the biggest reasons so many people are lost when it comes to getting results in the gym is down to the huge number of training systems and methods that claim to be the best thing every developed. Despite having zero or very little scientific research to back up their claims, everybody seems swept up in the excitement in finding the 'next big thing' and, as a result, they tend to overlook the proven things which will get them the results they desire.
Muscular hypertrophy is not a complicated thing, despite the raft of trainers who seem hell bent on confusing clients to the point where they don't know why they're training at all. A lot of this is done in order for the trainer to attempt to justify why the fitness enthusiast 'needs' them there, when in fact you can apply the proven rules to strength and power training on your own and see results.
The major problem which hits most people as they get into their workout program is progression. Believe it or not, what seems difficult right now will be quite easy in two months' time. Most people don't push themselves beyond the point of creating their original program and they wonder why they reach a plateau. In order to create continuous results you must force your body to give you continued results. The easiest way to do that is to consistently change your approach to training. One of the best ways to get used to doing this is using a holistic training method, varying your plan from week to week until you get the hang of switching things around regularly.
The second most common problem behind variety is recovery. This usually strikes after about three weeks of continued exercise and dieting, when we begin seeing physical results. We don't want to stop training, right? If you got those results training three times per week, just imagine what you could do if you trained six days per week. That's a bad approach to take, because your body needs the recovery time between sessions almost as much as it needs the workouts in the first place. Don't train more than five days per week.
When it comes to supplements there are a few important things to consider. If you find it difficult to gain size you will want to go for a whey protein supplement which is geared around helping you pack an extra punch when it comes to calories and carbohydrates. If you don't find it necessarily difficult to gain weight you can stick with the standard choice for lean size, which is a supplement providing around 20 grams of protein combined with a relatively low carbohydrate count.
The battle to build a better physique is usually won and lost outside of the gym, however. Most people are happy to exercise and drink protein shakes but they switch off when they get back home or go out with their friends at the weekend. Make no mistake about it, you'll need to get your diet in check. If you are unsure how many calories you need to be eating per day you can start by taking your goal weight and multiplying the figure by 15. This will give you a good estimate to work with.
If you apply the four rules in today's post over the next three to four months you will notice how much easier it becomes to achieve the physique you desire. Learning how to build muscle is an often over complicated affair, but the truth is the main principles are very easy indeed. Holistic training is a great way to keep your workout program fresh, whereas time tested principles such as resting appropriately and learning the basics of whey protein supplements will go a long way to helping you reach your overall goal.
One of the biggest reasons so many people are lost when it comes to getting results in the gym is down to the huge number of training systems and methods that claim to be the best thing every developed. Despite having zero or very little scientific research to back up their claims, everybody seems swept up in the excitement in finding the 'next big thing' and, as a result, they tend to overlook the proven things which will get them the results they desire.
Muscular hypertrophy is not a complicated thing, despite the raft of trainers who seem hell bent on confusing clients to the point where they don't know why they're training at all. A lot of this is done in order for the trainer to attempt to justify why the fitness enthusiast 'needs' them there, when in fact you can apply the proven rules to strength and power training on your own and see results.
If you don't know how to build muscle today's interview will assist you a lot.
The major problem which hits most people as they get into their workout program is progression. Believe it or not, what seems difficult right now will be quite easy in two months' time. Most people don't push themselves beyond the point of creating their original program and they wonder why they reach a plateau. In order to create continuous results you must force your body to give you continued results. The easiest way to do that is to consistently change your approach to training. One of the best ways to get used to doing this is using a holistic training method, varying your plan from week to week until you get the hang of switching things around regularly.
The second most common problem behind variety is recovery. This usually strikes after about three weeks of continued exercise and dieting, when we begin seeing physical results. We don't want to stop training, right? If you got those results training three times per week, just imagine what you could do if you trained six days per week. That's a bad approach to take, because your body needs the recovery time between sessions almost as much as it needs the workouts in the first place. Don't train more than five days per week.
When it comes to supplements there are a few important things to consider. If you find it difficult to gain size you will want to go for a whey protein supplement which is geared around helping you pack an extra punch when it comes to calories and carbohydrates. If you don't find it necessarily difficult to gain weight you can stick with the standard choice for lean size, which is a supplement providing around 20 grams of protein combined with a relatively low carbohydrate count.
The battle to build a better physique is usually won and lost outside of the gym, however. Most people are happy to exercise and drink protein shakes but they switch off when they get back home or go out with their friends at the weekend. Make no mistake about it, you'll need to get your diet in check. If you are unsure how many calories you need to be eating per day you can start by taking your goal weight and multiplying the figure by 15. This will give you a good estimate to work with.
If you apply the four rules in today's post over the next three to four months you will notice how much easier it becomes to achieve the physique you desire. Learning how to build muscle is an often over complicated affair, but the truth is the main principles are very easy indeed. Holistic training is a great way to keep your workout program fresh, whereas time tested principles such as resting appropriately and learning the basics of whey protein supplements will go a long way to helping you reach your overall goal.
About the Author:
Teacher: The UK's most followed fitness instructor, Russ Howe PTI teaches thousands of people how to build muscle in the gym each week. Discover holistic training with his free guide next.
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