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.
Now we're going to end this nonsense and nail down the basic, proven rules.
The first thing you need to do is figure out what you actually want. Too often when we ask guys what they'd like to achieve, what type of body they wish to own, they tell us their goal is to lose fat but also get bigger.
The fact is this goal makes it harder for you to succeed. If you're not used to training you may find that you get the best of both worlds for the first month or so but after your body adapts to your new training lifestyle those results slow down. You need to make a choice.
To put it simply, you either want to lose fat or you want to grow. It's one way or the other. To grow you need to consume more calories per day than you currently do, whereas to lose fat you need to consume less than you do now. So it makes sense that you cannot realistically do both at the same time.
Most people try to fit a workout in after a hard day at our jobs or when our family life permits us a break, so we are not able to construct a complex workout routine or the nutritional plan of a top athlete, therefore we need to decide what we want to do and stick with it.
Decide what you wish to focus on, set your diet to that goal accordingly and then you are truly ready to begin. Net we need to structure your workout program. We will show you:
* What exercises will allow you to get the quickest results?
* How often should you train?
* How many reps and sets are optimal?
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.
People get lost, however, when it comes to the number of reps. For hypertrophy (muscle growth) the optimal number of repetitions is 8-12. Once you can push beyond twelve reps you need to increase the resistance. If you fall below eight reps it's too heavy. That easy system, combine with it's focus on progression, will keep you on the straight and narrow.
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!
Now we're going to end this nonsense and nail down the basic, proven rules.
The first thing you need to do is figure out what you actually want. Too often when we ask guys what they'd like to achieve, what type of body they wish to own, they tell us their goal is to lose fat but also get bigger.
The fact is this goal makes it harder for you to succeed. If you're not used to training you may find that you get the best of both worlds for the first month or so but after your body adapts to your new training lifestyle those results slow down. You need to make a choice.
To put it simply, you either want to lose fat or you want to grow. It's one way or the other. To grow you need to consume more calories per day than you currently do, whereas to lose fat you need to consume less than you do now. So it makes sense that you cannot realistically do both at the same time.
Most people try to fit a workout in after a hard day at our jobs or when our family life permits us a break, so we are not able to construct a complex workout routine or the nutritional plan of a top athlete, therefore we need to decide what we want to do and stick with it.
Decide what you wish to focus on, set your diet to that goal accordingly and then you are truly ready to begin. Net we need to structure your workout program. We will show you:
* What exercises will allow you to get the quickest results?
* How often should you train?
* How many reps and sets are optimal?
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.
People get lost, however, when it comes to the number of reps. For hypertrophy (muscle growth) the optimal number of repetitions is 8-12. Once you can push beyond twelve reps you need to increase the resistance. If you fall below eight reps it's too heavy. That easy system, combine with it's focus on progression, will keep you on the straight and narrow.
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:
Creator: Russ Howe PTI is a popular personal trainer. Learn how to build muscle with our new video guide giving the 5 steps to a more muscular body and the best shoulder building exercises.
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