As a personal trainer it's easy to read the things in fitness publications and wonder why so many people are lost when it comes to figuring out how to build muscle in the gym. The truth is it's needlessly over complicated. Today we'll be showing you the basic rules to help put you on the right track.
Furthermore, we'll write today's article in our trademark jargon-free style to ensure nothing gets lost in translation!
As a fitness instructor I know that most trainers like to over-complicate explanations and they often lose their client in a whirlwind of science that they struggle to follow. In my opinion this is bad teaching, because if your client cannot follow your advice it's pointless giving it to them in the first place. So don't worry, you won't get lost here.
There are a few fundamentals which will keep you moving along nicely when it comes to hypertrophy training.
The first step is to correct your sleeping patterns. Many people are shocked to discover that some of the rules to a bigger body don't even revolve around the gym. You can start by ensuring you get at least eight hours rest each night, the release of growth hormone will work wonders for your results.
Once that is in check you can move onto the next step which, again, has nothing to do with the gym itself. Now we focus on rest. The importance of rest cannot be understated, therefore it is highly recommended that you make sure to let your body rest when training for size and strength. Days off are just as important as training days.
Now we hit the gym and the focus shifts to your training program. There is no way you're going to pack on lean size if your training plan isn't specific to your goal. That means ditching the lax approach to your routine and trying to get a solid plan together which allows you to concentrate on your goal, nothing else. Eight-to-twelve reps is best for hypertrophy, that's the golden rule.
Sometimes we all get lost in the wide variety of exercises available to you. Which exercises work best for size? The basics work best. That's right, bench press is still the best chest building exercise, squat is the best leg building exercise, pull ups are the best back building exercise and so on. The movements we trainers call compound exercises are the ones which should be the primary focus of your workout session plan.
The main area where people go wrong, guys in particular, is their diet. That's correct, you need to diet even when you want to get bigger! Drinking a protein shake after your workout is great but you need to watch what you eat outside of the gym, too. You don't want to put fat on, remember, and in order to keep your gains lean you'll need to focus on quality food.
If you've been sat there wondering how to build muscle and finding that every time you try to find the answer you get lost in the conflicting advice and confusion which is prominent in the fitness world you now have the basic rules to success. These rules will help you to reach your goals and, better still, you didn't have to pay a personal trainer!
Furthermore, we'll write today's article in our trademark jargon-free style to ensure nothing gets lost in translation!
As a fitness instructor I know that most trainers like to over-complicate explanations and they often lose their client in a whirlwind of science that they struggle to follow. In my opinion this is bad teaching, because if your client cannot follow your advice it's pointless giving it to them in the first place. So don't worry, you won't get lost here.
There are a few fundamentals which will keep you moving along nicely when it comes to hypertrophy training.
The first step is to correct your sleeping patterns. Many people are shocked to discover that some of the rules to a bigger body don't even revolve around the gym. You can start by ensuring you get at least eight hours rest each night, the release of growth hormone will work wonders for your results.
Once that is in check you can move onto the next step which, again, has nothing to do with the gym itself. Now we focus on rest. The importance of rest cannot be understated, therefore it is highly recommended that you make sure to let your body rest when training for size and strength. Days off are just as important as training days.
Now we hit the gym and the focus shifts to your training program. There is no way you're going to pack on lean size if your training plan isn't specific to your goal. That means ditching the lax approach to your routine and trying to get a solid plan together which allows you to concentrate on your goal, nothing else. Eight-to-twelve reps is best for hypertrophy, that's the golden rule.
Sometimes we all get lost in the wide variety of exercises available to you. Which exercises work best for size? The basics work best. That's right, bench press is still the best chest building exercise, squat is the best leg building exercise, pull ups are the best back building exercise and so on. The movements we trainers call compound exercises are the ones which should be the primary focus of your workout session plan.
The main area where people go wrong, guys in particular, is their diet. That's correct, you need to diet even when you want to get bigger! Drinking a protein shake after your workout is great but you need to watch what you eat outside of the gym, too. You don't want to put fat on, remember, and in order to keep your gains lean you'll need to focus on quality food.
If you've been sat there wondering how to build muscle and finding that every time you try to find the answer you get lost in the conflicting advice and confusion which is prominent in the fitness world you now have the basic rules to success. These rules will help you to reach your goals and, better still, you didn't have to pay a personal trainer!
About the Author:
Publisher: 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 physique.
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