Every single day as a Personal Trainer I am asked how to build muscle by guys looking to pack on some additional size. Some have struggled for years, others are just starting out. Either way, this is an issue which has the vast majority of gym users confused.
Today, we end that.
Firstly we need to establish your goal. Believe it or not, this is the area where men first lose their way. Whereas women are forthcoming in their desire to lose body fat, men tend to want the best of both worlds. How many times have we heard that somebody wishes to lose fat but also get bigger and stronger? Too many.
Having two very different goals makes your task more difficult in every way. Sure, if you are just starting out in the gym or have had a long lay off you may enjoy both fat loss and hypertrophy within the first few weeks but only up to a point. then you need to decide.
Why? Because you cannot do both at the same time long-term. The general rule is that in order to build you need to work at a calorie surplus, whereas to cut you need to operate at a calorie deficit. So doing both becomes somewhat impossible, you see?
Of course, if you are an athlete with a quality sports nutrition program and a lifetime devoted purely to your fitness you can structure a plan to achieve both simultaneously. But for most of us, who go to the gym to get fit and also have busy jobs and family lives, that is unrealistic.
Once you have simply decided what you want to achieve, you can begin dieting for that specific goal and then we're ready to begin looking at your actual workout routine. We'll cover the following aspects here:
* Which exercises are best?
* How often should you train?
* What reps should you do?
The best way to add size is to go back to basics with the iron. When you hit the weights keep the focus on big, proven, compound exercises such as deadlifts, squats and pull ups. These movements are proven to help you pack on the most size and strength in the quickest possible time. Don't spend needless hours working tiny muscle groups.
One of the most misunderstood aspects of a good size training routine is the importance of rest. Believe it or not, rest is actually just as important as your gym work and nutrition. We advise no more than four sessions per week with weights, split to cover all body parts and avoiding training the same muscle group two days in a row.
When trying to figure out how many reps you should do to add size and strength this simple system will help you on every exercise you perform. Your reps should land between 8-12, the ideal zone for hypertrophy (growth). Good for you if you can perform 100 reps on a bench press with a certain weight, but it will not make you any bigger. Once you can push beyond twelve the resistance should be knocked up.
So there you have it. You wanted to know how to build muscle and now you have the facts. Take your time, set your goals and follow our easy list of workout strategies. You will see huge gains with the laws of size and strength training at the foundation of your workout routine!
Today, we end that.
Firstly we need to establish your goal. Believe it or not, this is the area where men first lose their way. Whereas women are forthcoming in their desire to lose body fat, men tend to want the best of both worlds. How many times have we heard that somebody wishes to lose fat but also get bigger and stronger? Too many.
Having two very different goals makes your task more difficult in every way. Sure, if you are just starting out in the gym or have had a long lay off you may enjoy both fat loss and hypertrophy within the first few weeks but only up to a point. then you need to decide.
Why? Because you cannot do both at the same time long-term. The general rule is that in order to build you need to work at a calorie surplus, whereas to cut you need to operate at a calorie deficit. So doing both becomes somewhat impossible, you see?
Of course, if you are an athlete with a quality sports nutrition program and a lifetime devoted purely to your fitness you can structure a plan to achieve both simultaneously. But for most of us, who go to the gym to get fit and also have busy jobs and family lives, that is unrealistic.
Once you have simply decided what you want to achieve, you can begin dieting for that specific goal and then we're ready to begin looking at your actual workout routine. We'll cover the following aspects here:
* Which exercises are best?
* How often should you train?
* What reps should you do?
The best way to add size is to go back to basics with the iron. When you hit the weights keep the focus on big, proven, compound exercises such as deadlifts, squats and pull ups. These movements are proven to help you pack on the most size and strength in the quickest possible time. Don't spend needless hours working tiny muscle groups.
One of the most misunderstood aspects of a good size training routine is the importance of rest. Believe it or not, rest is actually just as important as your gym work and nutrition. We advise no more than four sessions per week with weights, split to cover all body parts and avoiding training the same muscle group two days in a row.
When trying to figure out how many reps you should do to add size and strength this simple system will help you on every exercise you perform. Your reps should land between 8-12, the ideal zone for hypertrophy (growth). Good for you if you can perform 100 reps on a bench press with a certain weight, but it will not make you any bigger. Once you can push beyond twelve the resistance should be knocked up.
So there you have it. You wanted to know how to build muscle and now you have the facts. Take your time, set your goals and follow our easy list of workout strategies. You will see huge gains with the laws of size and strength training at the foundation of your workout routine!
About the Author:
About the Writer: Russ Howe PTI is a popular fitness coach. Learn how to build muscle with our new video guide showing the five principles to a more powerful physique and the best shoulder building exercises.
Aucun commentaire:
Enregistrer un commentaire