So you want to know how to build muscle without getting lost in all the jargon that usually comes with asking any trainer or instructor? You're in the right place. We're going to show you the fundamental rules of creating a lean, muscular physique in this simple walk through guide.
Better still, we're going to teach you in a way that you can actually understand everything!
When I'm working in the gym as a fitness instructor I know that the majority of fitness trainers like to get way too in-depth with their clients. Usually you can see that the customer has lost interest and is merely nodding along or regretting that they asked the question in the first place. We don't feel the need to pat ourselves on the back for our knowledge of the human body, we're here to train you and if you cannot understand the instructions it's not going to work no matter how much we may know, right? We can't understand why some 'experts' do that, so the one thing we can guarantee here is that you will not lose track.
There are a few fundamentals which will keep you moving along nicely when it comes to hypertrophy training.
The first rule is sleep. If you fail to get enough sleep you'll be holding yourself back without even realizing it. That's the thing with these rules, they're a lot simpler than you think. Many of them, including this rule, are things you can literally correct right now. Try to get around eight hours of sleep each night whenever possible.
Supplementing the fact that your sleeping is now in perfect working order for gains in the gym you should now be looking to ensure your body is getting enough rest. You can't grow if your don't let it happen, after all. The next time you see somebody training every day and wondering why they aren't seeing results you'll know why it's happening. Don't let it happen to you.
Next we focus on the need to alter your training schedule to reflect your goals. After all, there is little point in going to the gym and firing out rep after rep if your goal is to get bigger. You need to adapt your training to a program which has your goal in mind. Strength training is performed best when you target your repetitions at an eight-to-twelve rep zone rather than performing hours of lighter weights, which are better suited to those looking to shoot for endurance over size.
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.
Diet is also critical. Incredibly, most guys assume they can just drink a protein shake and it'll be sufficient. It will not, of course. We're sure that when you say you wish to build a bigger physique you don't mean piling on the weight and becoming fat. Your diet needs to reflect your goals no matter whether you're trying to lose weight or add lean mass.
The confusion surrounding how to build muscle can be answered with the simple steps in today's article. No personal trainer or college professor needed. You should now be well on your way to seeing some quality results in the gym!
Better still, we're going to teach you in a way that you can actually understand everything!
When I'm working in the gym as a fitness instructor I know that the majority of fitness trainers like to get way too in-depth with their clients. Usually you can see that the customer has lost interest and is merely nodding along or regretting that they asked the question in the first place. We don't feel the need to pat ourselves on the back for our knowledge of the human body, we're here to train you and if you cannot understand the instructions it's not going to work no matter how much we may know, right? We can't understand why some 'experts' do that, so the one thing we can guarantee here is that you will not lose track.
There are a few fundamentals which will keep you moving along nicely when it comes to hypertrophy training.
The first rule is sleep. If you fail to get enough sleep you'll be holding yourself back without even realizing it. That's the thing with these rules, they're a lot simpler than you think. Many of them, including this rule, are things you can literally correct right now. Try to get around eight hours of sleep each night whenever possible.
Supplementing the fact that your sleeping is now in perfect working order for gains in the gym you should now be looking to ensure your body is getting enough rest. You can't grow if your don't let it happen, after all. The next time you see somebody training every day and wondering why they aren't seeing results you'll know why it's happening. Don't let it happen to you.
Next we focus on the need to alter your training schedule to reflect your goals. After all, there is little point in going to the gym and firing out rep after rep if your goal is to get bigger. You need to adapt your training to a program which has your goal in mind. Strength training is performed best when you target your repetitions at an eight-to-twelve rep zone rather than performing hours of lighter weights, which are better suited to those looking to shoot for endurance over size.
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.
Diet is also critical. Incredibly, most guys assume they can just drink a protein shake and it'll be sufficient. It will not, of course. We're sure that when you say you wish to build a bigger physique you don't mean piling on the weight and becoming fat. Your diet needs to reflect your goals no matter whether you're trying to lose weight or add lean mass.
The confusion surrounding how to build muscle can be answered with the simple steps in today's article. No personal trainer or college professor needed. You should now be well on your way to seeing some quality results in the gym!
About the Author:
About the author: Russ Howe PTI is the UK's most subscribed Personal Trainer. Discover how to build muscle with our free video guide teaching the five rules to a more muscular body.
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