One of the questions you will be asked on a consistent basis as a Fitness Instructor is how to build muscle quickly and effectively. It is one of those areas which, no matter how many scientific advancements are made in fitness, the majority of gym members never truly get to grips with.
Should you consider yourself to be one of the many people in need of some help with their fitness journey, you are in the right place today.
There are a number of different strategies you can use, a number of different physics which work. In fact one of the biggest barriers in the fitness industry in general is the sheer amount of different styles and techniques out there. What should be a great asset and provide great variation instead serves only to confuse the majority and they end up getting nowhere, unable to commit to anything for fear that in three months they'll be told everything they have been doing is 'wrong'.
So don't be fooled. There are a number of ways to build a better body, there is not just one right way of training and a million wrong ways. Realizing that fact will help you get past the first stumbling block you'll encounter on your path to building a better body, erasing the self doubt in what you are doing and why you are doing it.
On this page we will be delving into the list of fundamental steps which form the basis of a good strength and size workout plan as well as nutrition guide. Whether you are a complete newcomer to resistance training, somebody who has never even stepped foot inside a gym before or someone who has been training for a while but never truly got the results they were pushing for, you will get something out of today's article.
The first step takes place not in the gym but at home before you go to your next workout. We're talking about your diet plan, of course.
So before we head off for our next workout we need to your next workout session is figure out how many calories you need to eat each day for maximum results. The worst part about this segment is that most people think it's going to involve some sort of rocket science or magic formula. It doesn't, it's actually pretty easy to work this out for yourself.
Write down the weight you want to reach in pounds and then multiply it by 15. Congratulations, you've done it. Now you have your daily calorie target and yes, it was that simple! If you'd like to build up slowly swap out the multiplication of 15 for a multiplication of 12 instead.
So we now have a base figure for our diet. This already puts you ahead of the majority of other people training at your gym because despite it being very simple, most fitness enthusiasts never take the time to learn how to do this and wonder why they never get results.
Now we have to take a quick look into your training program. Your workout plan, if you're like most gym users, will be in desperate need of two things. Most notably a specific goal and consistent progression. Without either your plan will fail. Focus on the compound exercises and try to land each set between 8-12 reps, your perfect zone for muscle growth, this will get you on the right track.
You are now coming along swimmingly and should be feeling very confident in yourself here. The next two steps cover less obvious points which are often overlooked.
Rest is just as important as training when you are trying to build. Probably less than 5% of the members at your local gym get their rest right and that's one of the main factors in their lack of real results.
Start out with a three day routine and then progress to a four day routine after you have been training for more than two months. You can train more often and you will notice some people doing this, but you need to get the recovery period perfect otherwise it holds you back, so it's wise to start with a smart plan.
Sleep also plays an important role in your potential progress. We have all surely heard the doctor's recommendation that we need eight hours of sleep each night but how many of us pay attention to it? Not very many. Again, as with rest days, sleep is where your body unlocks extra results so neglecting it is silly.
While you sleep your body releases natural growth hormone which forces your muscles to recover bigger and stronger than they were before. Don't be tricked into believing your body grows while you are in the gym, it does not, it builds while you are resting and recovering. Neglect this rest period and you are essentially hitting the gym hard again while still not recovered from the last session and therefore very little further progress can be made.
How are things going so far? Have you managed to stay with us as we've got through the steps? Well here is the good news, you're actually finished. Easier than you thought it was going to be, wasn't it? If you have been asking how to build muscle for years and not getting anywhere you are now firmly in a position from which you can build the body you have always aspired to own. You didn't even need to hire a personal trainer to do it.
Should you consider yourself to be one of the many people in need of some help with their fitness journey, you are in the right place today.
There are a number of different strategies you can use, a number of different physics which work. In fact one of the biggest barriers in the fitness industry in general is the sheer amount of different styles and techniques out there. What should be a great asset and provide great variation instead serves only to confuse the majority and they end up getting nowhere, unable to commit to anything for fear that in three months they'll be told everything they have been doing is 'wrong'.
So don't be fooled. There are a number of ways to build a better body, there is not just one right way of training and a million wrong ways. Realizing that fact will help you get past the first stumbling block you'll encounter on your path to building a better body, erasing the self doubt in what you are doing and why you are doing it.
On this page we will be delving into the list of fundamental steps which form the basis of a good strength and size workout plan as well as nutrition guide. Whether you are a complete newcomer to resistance training, somebody who has never even stepped foot inside a gym before or someone who has been training for a while but never truly got the results they were pushing for, you will get something out of today's article.
The first step takes place not in the gym but at home before you go to your next workout. We're talking about your diet plan, of course.
So before we head off for our next workout we need to your next workout session is figure out how many calories you need to eat each day for maximum results. The worst part about this segment is that most people think it's going to involve some sort of rocket science or magic formula. It doesn't, it's actually pretty easy to work this out for yourself.
Write down the weight you want to reach in pounds and then multiply it by 15. Congratulations, you've done it. Now you have your daily calorie target and yes, it was that simple! If you'd like to build up slowly swap out the multiplication of 15 for a multiplication of 12 instead.
So we now have a base figure for our diet. This already puts you ahead of the majority of other people training at your gym because despite it being very simple, most fitness enthusiasts never take the time to learn how to do this and wonder why they never get results.
Now we have to take a quick look into your training program. Your workout plan, if you're like most gym users, will be in desperate need of two things. Most notably a specific goal and consistent progression. Without either your plan will fail. Focus on the compound exercises and try to land each set between 8-12 reps, your perfect zone for muscle growth, this will get you on the right track.
You are now coming along swimmingly and should be feeling very confident in yourself here. The next two steps cover less obvious points which are often overlooked.
Rest is just as important as training when you are trying to build. Probably less than 5% of the members at your local gym get their rest right and that's one of the main factors in their lack of real results.
Start out with a three day routine and then progress to a four day routine after you have been training for more than two months. You can train more often and you will notice some people doing this, but you need to get the recovery period perfect otherwise it holds you back, so it's wise to start with a smart plan.
Sleep also plays an important role in your potential progress. We have all surely heard the doctor's recommendation that we need eight hours of sleep each night but how many of us pay attention to it? Not very many. Again, as with rest days, sleep is where your body unlocks extra results so neglecting it is silly.
While you sleep your body releases natural growth hormone which forces your muscles to recover bigger and stronger than they were before. Don't be tricked into believing your body grows while you are in the gym, it does not, it builds while you are resting and recovering. Neglect this rest period and you are essentially hitting the gym hard again while still not recovered from the last session and therefore very little further progress can be made.
How are things going so far? Have you managed to stay with us as we've got through the steps? Well here is the good news, you're actually finished. Easier than you thought it was going to be, wasn't it? If you have been asking how to build muscle for years and not getting anywhere you are now firmly in a position from which you can build the body you have always aspired to own. You didn't even need to hire a personal trainer to do it.
About the Author:
Author: Russ Howe PTI is a trusted personal trainer. See how to build muscle with our free video guide showing the five steps to a more powerful body and the best shoulder building exercises.
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