Asking for advice on how to build muscle can seem rather daunting. This is largely due to the severe jargon which surrounds unfamiliar new techniques like body weight workouts and high intensity interval training but it is also something which needn't be so confusing.
Despite the huge strides forward we have taken in the fitness industry, if you harbor dreams of building cold, hard, lean muscle you would do very well to return to the basic fundamental rules of size and strength.
This consists of:
1. Focusing on compound lifts is imperative.
Exercises such as the lat pulldown, bench press, squat and lunge remain key figureheads in any size and strength routine.
This is because they recruit more fibers in the muscles, which will in turn cause a greater impetus on the body to grow bigger and stronger for future workouts.
2. Aim for the hypertrophy zone.
Studies show that the greatest amount of lean muscle is gained when aiming for a weight which causes you to fail in the 8-12 rep range.
You'll be stronger on some exercises, naturally, but you can begin using your rep range as a guide to tell you if you are going too light or too heavy.
3. Adapt your program to your new strength gains.
Consistency is the worst mistake made on the gym floor.
The number one way to keep building new gains is to hit your body with a resistance which it cannot handle comfortably. Yet, for some bizarre reason, many men do the same program for years and stick largely to the same weights on their biggest exercises. Variety and progression are the keys to success.
4. Sleep to grow.
Contrary to popular belief, you do not build new size in the gym. The process of building actually takes place during sleep...
The majority of this recovery phase takes place while you sleep, so be sure to register at least 8 hours whenever possible. If you have consistently neglected your sleeping patterns over a prolonged period, you should expect to see very little return for your sweat in the gym.
This could be compared to leaving the cement to set on a brick wall, but returning the following day and trying to build on it even further. You're basically knocking yourself down all the time and going nowhere.
If your goal to learn how to build muscle has so far proved fruitless, these tips will help. It is a very common trait in the fitness industry to over complicate matters and go overboard with unnecessary scientific jargon, as you will easily see by looking for tips on high intensity interval training or drop-set techniques. But these proven principles are simple, yet time-tested.
Despite the huge strides forward we have taken in the fitness industry, if you harbor dreams of building cold, hard, lean muscle you would do very well to return to the basic fundamental rules of size and strength.
This consists of:
1. Focusing on compound lifts is imperative.
Exercises such as the lat pulldown, bench press, squat and lunge remain key figureheads in any size and strength routine.
This is because they recruit more fibers in the muscles, which will in turn cause a greater impetus on the body to grow bigger and stronger for future workouts.
2. Aim for the hypertrophy zone.
Studies show that the greatest amount of lean muscle is gained when aiming for a weight which causes you to fail in the 8-12 rep range.
You'll be stronger on some exercises, naturally, but you can begin using your rep range as a guide to tell you if you are going too light or too heavy.
3. Adapt your program to your new strength gains.
Consistency is the worst mistake made on the gym floor.
The number one way to keep building new gains is to hit your body with a resistance which it cannot handle comfortably. Yet, for some bizarre reason, many men do the same program for years and stick largely to the same weights on their biggest exercises. Variety and progression are the keys to success.
4. Sleep to grow.
Contrary to popular belief, you do not build new size in the gym. The process of building actually takes place during sleep...
The majority of this recovery phase takes place while you sleep, so be sure to register at least 8 hours whenever possible. If you have consistently neglected your sleeping patterns over a prolonged period, you should expect to see very little return for your sweat in the gym.
This could be compared to leaving the cement to set on a brick wall, but returning the following day and trying to build on it even further. You're basically knocking yourself down all the time and going nowhere.
If your goal to learn how to build muscle has so far proved fruitless, these tips will help. It is a very common trait in the fitness industry to over complicate matters and go overboard with unnecessary scientific jargon, as you will easily see by looking for tips on high intensity interval training or drop-set techniques. But these proven principles are simple, yet time-tested.
About the Author:
Taken from: Pick up key tips revealing how to build muscle and how to implement high intensity interval training effectively for immediate gains on the exclusive training website from top online strength coach Russ Howe PTI.