Millions of people use gyms on a daily basis but if you ask any personal trainer or coach for the most common question they are asked they will tell you it's people asking how to build muscle. That's right, despite fitness being very popular few of us actually know which exercises work best and which ones do not.
In this post we shall show you the facts and help you get a solid routine in place.
Have a look at your workout plan. I mean the one you are doing right now. What's wrong with it? Are your workouts focused enough on your goal or are you spending too long on exercises you don't really need? For most people it's the latter.
If you are chasing a quicker return for your efforts in the gym leave behind your existing routine and try our advice for a month or two.
Ask any big guys for their favorite exercise and while you may get a few different answers they will probably all have one thing in common. More than likely, they'll be compound exercises. Compounds are still absolutely dominant when it comes to strength training, so use them wisely.
Despite the massive scientific advancements we have made in sports and fitness over the last few decades the best exercise for building a bigger chest is still a bench press. The best exercise for building overly wide lats is still a pull up.
Those big multi-joint exercises are the ones which still yield the best results so make them the baseline of each gym workout. If you improve your bench press you will improve your chest, it's really as simple as that. Keep your isolation exercises in there to give your session a good overall effect but make your compound lifts the main event.
So how much weight do you need to lift to get bigger? While everybody's strength is different there is in fact a simple little concept you can use to get the answer for you. Your rep range needs to aim into your hypertrophy zone for maximum results. So that means performing eight-to-twelve repetitions of an exercise. If you can't hit eight it is too heavy, once you can reach twelve it's becoming too light.
Although very simple, that rule will keep you pushing for new progress and continually lifting more on your big lifts.
Sure, you could spend three hours in the gym every day working every single part of your body if you want to. But you want results, right? The easiest way to do that is base your efforts on the exercises which are going to give you the size you're after.
As well as improving your routine, this also allows you time to recover from each session before you hit the gym again. Rest and recovery are absolutely vital to a building plan. Try to get eight hours of sleep each night, if you can, as well as taking at least two days off each week.
Like we said at the start of this write up, most people don't know how to build muscle. Thankfully, now you are not among them. As a personal trainer my advice would be to take this guide and run with it. We see too many people who don't take action, you've wanted to build a more powerful physique for a while and now you have the knowledge to go do it.
In this post we shall show you the facts and help you get a solid routine in place.
Have a look at your workout plan. I mean the one you are doing right now. What's wrong with it? Are your workouts focused enough on your goal or are you spending too long on exercises you don't really need? For most people it's the latter.
If you are chasing a quicker return for your efforts in the gym leave behind your existing routine and try our advice for a month or two.
Ask any big guys for their favorite exercise and while you may get a few different answers they will probably all have one thing in common. More than likely, they'll be compound exercises. Compounds are still absolutely dominant when it comes to strength training, so use them wisely.
Despite the massive scientific advancements we have made in sports and fitness over the last few decades the best exercise for building a bigger chest is still a bench press. The best exercise for building overly wide lats is still a pull up.
Those big multi-joint exercises are the ones which still yield the best results so make them the baseline of each gym workout. If you improve your bench press you will improve your chest, it's really as simple as that. Keep your isolation exercises in there to give your session a good overall effect but make your compound lifts the main event.
So how much weight do you need to lift to get bigger? While everybody's strength is different there is in fact a simple little concept you can use to get the answer for you. Your rep range needs to aim into your hypertrophy zone for maximum results. So that means performing eight-to-twelve repetitions of an exercise. If you can't hit eight it is too heavy, once you can reach twelve it's becoming too light.
Although very simple, that rule will keep you pushing for new progress and continually lifting more on your big lifts.
Sure, you could spend three hours in the gym every day working every single part of your body if you want to. But you want results, right? The easiest way to do that is base your efforts on the exercises which are going to give you the size you're after.
As well as improving your routine, this also allows you time to recover from each session before you hit the gym again. Rest and recovery are absolutely vital to a building plan. Try to get eight hours of sleep each night, if you can, as well as taking at least two days off each week.
Like we said at the start of this write up, most people don't know how to build muscle. Thankfully, now you are not among them. As a personal trainer my advice would be to take this guide and run with it. We see too many people who don't take action, you've wanted to build a more powerful physique for a while and now you have the knowledge to go do it.
About the Author:
About the Writer: Russ Howe PTI is a trusted personal trainer. Learn how to build muscle with our new video guide giving the 5 principles to a more muscular body and the best shoulder building exercises.
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