If you walk into any gym and ask somebody how to build muscle the chances are you will hear a different answer for every person you ask. There is such confusion surrounding the muscle building process. As any trainer will know, there are three fundamental rules to building a more powerful physique.
Make no mistakes about it, though, you will not be able to get results if you don't have any kind of structure to you workout routine. The three principles laid out below will teach you this.
* Build your workout around the big, multiple joint movements.
* Understand the importance of rest days to growth.
* Do not, under any circumstances, neglect your diet.
By following these three principles you will be able to experience a new realm in strength and size. If you have been training for a while and have perhaps hit a plateau, these principles will help you to overcome it. Starting with the first rule, which talks about multi-joint exercises, we are going to run through what each point means in a little bit more depth for you.
If you are unsure what a compound movement is just think about how many joints are involved in a movement. If it's more than one then it is a compound exercise. A good example of this is a barbell squat. Any exercise which only involves one joint is called an isolation exercise and while it is designed to specifically make that muscle stronger it will not give you the double benefits associated with compounds. A good example of an isolation movement is a wrist curl.
Of course, the smaller movements are also good for building you up and they will round out each session quite nicely but make no mistake about it, the main focus of your entire session needs to be on the exercises which are going to get you to where you want to be. You're not going to hit a new max on the bench press if you have already exhausted your chest on a series of isolation exercises.
That alone will be enough to get even the most hard gainers on the right road to success. But once you start seeing positive results, going to the gym can become slightly addictive. That is particularly true for those who have been struggling to get results and all of a sudden find that they are finally getting somewhere. As people we naturally assume that more means better, but in terms of adding lean tissue it is not true.
Rest is incredibly important. Think of it as a day of growth. Your body isn't actually building when you are inside the gym, remember that. You may look pumped up in the mirror but that will fade. The real job of building begins when you are at home resting. If you want to get the most from a certain body part you cannot train it every single day.
Last but not least we want to talk about your eating habits. Have you ever heard people say that abs are made in the kitchen, not in the gym? Well, it is true. If you are eating junk food you will be adding the wrong type of size to your frame.
Working out the number of calories per day you need is simple, for those who don't know simply multiply your weight in kilograms by 25 and then add another 50% to the total answer.
However, it's one thing eating the right number of calories in a day. You also have to ensure you are getting a good balance of the 3 main macro nutrients. That's protein, carbohydrates and fat to you and I. A split of 30%, 50% and 20% is enough to make the most of those calories.
You now know how to build muscle effectively in the gym. There is also an awful lot of confusion surrounding how to lose weight, the misinformation in that area is just as bad so don't worry if you have felt a little lost, most folks are. In the meantime, though, it's time for you to pack your training bag and head off for a productive session.
Make no mistakes about it, though, you will not be able to get results if you don't have any kind of structure to you workout routine. The three principles laid out below will teach you this.
* Build your workout around the big, multiple joint movements.
* Understand the importance of rest days to growth.
* Do not, under any circumstances, neglect your diet.
By following these three principles you will be able to experience a new realm in strength and size. If you have been training for a while and have perhaps hit a plateau, these principles will help you to overcome it. Starting with the first rule, which talks about multi-joint exercises, we are going to run through what each point means in a little bit more depth for you.
If you are unsure what a compound movement is just think about how many joints are involved in a movement. If it's more than one then it is a compound exercise. A good example of this is a barbell squat. Any exercise which only involves one joint is called an isolation exercise and while it is designed to specifically make that muscle stronger it will not give you the double benefits associated with compounds. A good example of an isolation movement is a wrist curl.
Of course, the smaller movements are also good for building you up and they will round out each session quite nicely but make no mistake about it, the main focus of your entire session needs to be on the exercises which are going to get you to where you want to be. You're not going to hit a new max on the bench press if you have already exhausted your chest on a series of isolation exercises.
That alone will be enough to get even the most hard gainers on the right road to success. But once you start seeing positive results, going to the gym can become slightly addictive. That is particularly true for those who have been struggling to get results and all of a sudden find that they are finally getting somewhere. As people we naturally assume that more means better, but in terms of adding lean tissue it is not true.
Rest is incredibly important. Think of it as a day of growth. Your body isn't actually building when you are inside the gym, remember that. You may look pumped up in the mirror but that will fade. The real job of building begins when you are at home resting. If you want to get the most from a certain body part you cannot train it every single day.
Last but not least we want to talk about your eating habits. Have you ever heard people say that abs are made in the kitchen, not in the gym? Well, it is true. If you are eating junk food you will be adding the wrong type of size to your frame.
Working out the number of calories per day you need is simple, for those who don't know simply multiply your weight in kilograms by 25 and then add another 50% to the total answer.
However, it's one thing eating the right number of calories in a day. You also have to ensure you are getting a good balance of the 3 main macro nutrients. That's protein, carbohydrates and fat to you and I. A split of 30%, 50% and 20% is enough to make the most of those calories.
You now know how to build muscle effectively in the gym. There is also an awful lot of confusion surrounding how to lose weight, the misinformation in that area is just as bad so don't worry if you have felt a little lost, most folks are. In the meantime, though, it's time for you to pack your training bag and head off for a productive session.
About the Author:
About the author: Russ Howe PTI is the UK's leading fitness instructor. If you need to learn how to build muscle or how to lose weight our free proven guides will help you get the most in the gym.
