After three to four months of a workout program you will usually hit a plateau. Today we are going to explain how to build muscle effectively and continuously, bursting through that plateau and pushing yourself to a new personal best.
After a few months of training you'll already know that in order to grow you need to be consistent at the gym and you need to be focusing on your big compound lifts in order to get the most from your body. So today we're going to look at a few tips which fitness enthusiasts tend to forget about.
The most ridiculous aspect of the health and fitness industry is the amount of conflicting advice out there. Particularly online, which is a virtual mix and match bag of completely different theories. This leads to so many people becoming incredibly lost with their fitness that they just have no clue where to start. In order to get consistent results it's a good idea to get the basics down first.
When it comes to building programs there are a few questions which pop up a lot more than any others. Those are listed for you below...
* How many reps is best for a strength and size goal?
* What should you eat?
* How often should you train for maximum results?
You should be hitting the hypertrophy zone with your rep range. Each set should be carefully aimed at a maximum of twelve reps, this ensures you land in the perfect zone for growth. So stop with the endless sets of twenty five with light weights. If you are trying to build you don't necessarily have to work harder, just smarter.
Should you already be successfully hitting the hypertrophy zone the next step is slotting in proven techniques to increase the difficulty further. Drop sets and pyramids are just two solid examples of this.
Believe it or not, more people get lost with their diet than with their training. So the next section is devoted to showing you how to create a simple but effective diet plan.
Diets aren't just for girls and people looking to lose weight. The sooner you realize that fact, the sooner you will be able to get your results back on track. Most people don't just want to get bigger, they want to remain quite toned in doing so.
A simple yet effective way to ensure you get the right split between protein, carbohydrate and fat is to use the 3-5-2 technique. This means 30% of your calories should come from protein sources, 50% from carbohydrate and finally 20% from fat.
The most overlooked aspect of training is rest. You should try to avoid going to the gym every day, the more rest you allow your body the chance to grow. So be sure to pack in a few days of kicking back from your training. If it proves hard to resist the urge to go workout, think of a rest day as a day of growth.
Should you be stuck at a plateau and unable to figure out how to build muscle on a more consistent basis you are now armed with the key facts on making you dream come true. Years of science support each of the three steps given today, so you can hit the gym with confidence!
After a few months of training you'll already know that in order to grow you need to be consistent at the gym and you need to be focusing on your big compound lifts in order to get the most from your body. So today we're going to look at a few tips which fitness enthusiasts tend to forget about.
The most ridiculous aspect of the health and fitness industry is the amount of conflicting advice out there. Particularly online, which is a virtual mix and match bag of completely different theories. This leads to so many people becoming incredibly lost with their fitness that they just have no clue where to start. In order to get consistent results it's a good idea to get the basics down first.
When it comes to building programs there are a few questions which pop up a lot more than any others. Those are listed for you below...
* How many reps is best for a strength and size goal?
* What should you eat?
* How often should you train for maximum results?
You should be hitting the hypertrophy zone with your rep range. Each set should be carefully aimed at a maximum of twelve reps, this ensures you land in the perfect zone for growth. So stop with the endless sets of twenty five with light weights. If you are trying to build you don't necessarily have to work harder, just smarter.
Should you already be successfully hitting the hypertrophy zone the next step is slotting in proven techniques to increase the difficulty further. Drop sets and pyramids are just two solid examples of this.
Believe it or not, more people get lost with their diet than with their training. So the next section is devoted to showing you how to create a simple but effective diet plan.
Diets aren't just for girls and people looking to lose weight. The sooner you realize that fact, the sooner you will be able to get your results back on track. Most people don't just want to get bigger, they want to remain quite toned in doing so.
A simple yet effective way to ensure you get the right split between protein, carbohydrate and fat is to use the 3-5-2 technique. This means 30% of your calories should come from protein sources, 50% from carbohydrate and finally 20% from fat.
The most overlooked aspect of training is rest. You should try to avoid going to the gym every day, the more rest you allow your body the chance to grow. So be sure to pack in a few days of kicking back from your training. If it proves hard to resist the urge to go workout, think of a rest day as a day of growth.
Should you be stuck at a plateau and unable to figure out how to build muscle on a more consistent basis you are now armed with the key facts on making you dream come true. Years of science support each of the three steps given today, so you can hit the gym with confidence!
About the Author:
About the Creator: Russ Howe PTI is the UK's most subscribed Personal Trainer. Discover how to build muscle with our free video guide teaching the five principles to a more muscular physique.