Asking for advice on how to build muscle can seem rather daunting. This is largely due to the severe jargon which surrounds unfamiliar new techniques like body weight workouts and high intensity interval training but it is also something which needn't be so confusing.
This may come as a little shock, but the foundations of building lean tissue are primarily the same as they were thirty or forty years ago. Things have got more advanced in certain areas, but the overall principles still stand tall.
They include:
1. Focusing on compound lifts is imperative.
Despite the array of new equipment in gyms these days, you still cannot defeat squats, deadlifts and military press for fast results.
Any compound exercise will recruit more muscle fibers than an isolation move, therefore you'll gain more size over a shorter period of time.
2. Know your rep range.
While high rep training has it's own benefits, you should be aiming for the 8-12 range if your goal is muscular hypertrophy. This is backed up by years of key studies from medical research studies carried out on the subject.
Now that you know the optimal rep range, try using it to determine whether you were previously lifting too light or even going too heavy on certain exercises.
3. Consistency is the enemy.
If there was one thing that held people back in the gym more than anything else, it's consistency.
That may sound strange, but consistently lifting the same weight over and over will not see you hit new results. As your body begins to adapt to an exercise, you will need to push it harder than before to see new results. Therefore, make increasing your lifts an absolute priority.
4. Don't forget to sleep.
Sleep is vastly under-rated by most gym users. You must remember that the body undergoes it's major rebuilding phase during the hours of a deep sleep.
If you try to get eight to twelve hours of sleep on a consistent basis, it is a guaranteed method to increase your size and strength. That's because the body releases growth hormone and testosterone at this point, so neglecting this phase of the day is not advised.
Disallowing sleep is comparable to building a wall one day and then returning the next day to knock it all down and build it again. Overall, you may have a nice new wall but it is not any bigger than it was yesterday.
If your goal to learn how to build muscle has so far proved fruitless, these tips will help. It is a very common trait in the fitness industry to over complicate matters and go overboard with unnecessary scientific jargon, as you will easily see by looking for tips on high intensity interval training or drop-set techniques. But these proven principles are simple, yet time-tested.
This may come as a little shock, but the foundations of building lean tissue are primarily the same as they were thirty or forty years ago. Things have got more advanced in certain areas, but the overall principles still stand tall.
They include:
1. Focusing on compound lifts is imperative.
Despite the array of new equipment in gyms these days, you still cannot defeat squats, deadlifts and military press for fast results.
Any compound exercise will recruit more muscle fibers than an isolation move, therefore you'll gain more size over a shorter period of time.
2. Know your rep range.
While high rep training has it's own benefits, you should be aiming for the 8-12 range if your goal is muscular hypertrophy. This is backed up by years of key studies from medical research studies carried out on the subject.
Now that you know the optimal rep range, try using it to determine whether you were previously lifting too light or even going too heavy on certain exercises.
3. Consistency is the enemy.
If there was one thing that held people back in the gym more than anything else, it's consistency.
That may sound strange, but consistently lifting the same weight over and over will not see you hit new results. As your body begins to adapt to an exercise, you will need to push it harder than before to see new results. Therefore, make increasing your lifts an absolute priority.
4. Don't forget to sleep.
Sleep is vastly under-rated by most gym users. You must remember that the body undergoes it's major rebuilding phase during the hours of a deep sleep.
If you try to get eight to twelve hours of sleep on a consistent basis, it is a guaranteed method to increase your size and strength. That's because the body releases growth hormone and testosterone at this point, so neglecting this phase of the day is not advised.
Disallowing sleep is comparable to building a wall one day and then returning the next day to knock it all down and build it again. Overall, you may have a nice new wall but it is not any bigger than it was yesterday.
The importance of diet is just one of the five rules touched upon in the video guide on how to build muscle accompanying today's article.
If your goal to learn how to build muscle has so far proved fruitless, these tips will help. It is a very common trait in the fitness industry to over complicate matters and go overboard with unnecessary scientific jargon, as you will easily see by looking for tips on high intensity interval training or drop-set techniques. But these proven principles are simple, yet time-tested.
About the Author:
Contact info: Pick up key tips revealing how to build muscle and how to implement high intensity interval training properly for maximum results on the exclusive training website from leading UK personal trainer Russ Howe PTI.
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