Ask any fitness trainer in any gym and they will tell you that despite the massive advancements made in science and nutrition over the last two decades the majority of gym users are still totally confused when it comes to learning how to build muscle or improve their overall physique.
Today we are going to run through the prove basics and help you get more from your training if your goal is to add size.
Before we begin it is important to point out that there are various ways to get results and almost unlimited variations on training and diet. That's why if you ask ten different people for advice you will more than likely get ten completely different answers. While it's great to have that much variety at your fingertips it often holds people back instead of helping them. They feel they cannot get any further forward because no matter what they do they hear somebody telling that that they're training is incorrect...
Make no mistake about it, there is more than one way to get fit, to lose weight and to get big. Embracing that fact will generally help you rather than hinder you.
So how about we dismiss all of the typical hype and nonsense you usually get when you try to get some fitness tips, we'll cut to the proven facts on how to get results. Quite frankly, it doesn't matter whether you are experienced or inexperienced, these tips will provide the backbone of your training from this day forward and they simply work.
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, the first thing we must do is assess your body's desired calories per day. Everybody is different and most people do not have access to the scientific equipment necessary to determine their exact calorie needs each day so we're going to share with you a proven calculation to determine a useful ballpark figure.
Simply by taking your desired bodyweight, in pounds, and multiplying by twelve or fifteen you will be able to set a ballpark figure for your daily calorific needs. Choose fifteen if your goal is all-out size, choose twelve if you want to get bigger but not pack on a lot of size in the process.
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.
Your training program will need attention too, naturally. Your workouts cannot be just random and they cannot be built to simply suit your personal tastes. When people ask us where they went wrong it's common to discover that they've simply been leaving in their favorite exercises and cutting anything which didn't feed their ego quite as much. Compound exercises are the spine of your routine, build your workout around your big lifts for maximum results and try to aim your rep range in the muscle growth zone, which is eight to twelve reps.
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.
Make it your goal to go to the gym no more than three days each week if you are new to training. If you have already been training for over two months you can increase that to four sessions. You could train with weights up to six days per week by splitting each day to avoid ever training the same muscle group twice in succession, but most people are happy with a four day split routine. Those other three days are very important to your rest and recovery.
Finally we would like to bring sleep to you attention. That's correct, how much sleep you get at night is going to directly affect your journey to a bigger, better body. While you sleep your body recovers from the day's expenditure. If you've put in a tough gym session today your body will work while you sleep with the release of natural growth hormone to ensure that you wake up tomorrow a little bit stronger and tougher than you were twenty four hours ago. Miss out on a good night's sleep at your peril.
Contrary to what some people believe, you do not grow bigger or stronger while you are lifting weights. The adaptations happen when you are resting. Your body produces growth hormone while you are in a state of deep sleep and if you never allow this to happen you are ripping yourself off.
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.
Today we are going to run through the prove basics and help you get more from your training if your goal is to add size.
Before we begin it is important to point out that there are various ways to get results and almost unlimited variations on training and diet. That's why if you ask ten different people for advice you will more than likely get ten completely different answers. While it's great to have that much variety at your fingertips it often holds people back instead of helping them. They feel they cannot get any further forward because no matter what they do they hear somebody telling that that they're training is incorrect...
Make no mistake about it, there is more than one way to get fit, to lose weight and to get big. Embracing that fact will generally help you rather than hinder you.
So how about we dismiss all of the typical hype and nonsense you usually get when you try to get some fitness tips, we'll cut to the proven facts on how to get results. Quite frankly, it doesn't matter whether you are experienced or inexperienced, these tips will provide the backbone of your training from this day forward and they simply work.
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, the first thing we must do is assess your body's desired calories per day. Everybody is different and most people do not have access to the scientific equipment necessary to determine their exact calorie needs each day so we're going to share with you a proven calculation to determine a useful ballpark figure.
Simply by taking your desired bodyweight, in pounds, and multiplying by twelve or fifteen you will be able to set a ballpark figure for your daily calorific needs. Choose fifteen if your goal is all-out size, choose twelve if you want to get bigger but not pack on a lot of size in the process.
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.
Your training program will need attention too, naturally. Your workouts cannot be just random and they cannot be built to simply suit your personal tastes. When people ask us where they went wrong it's common to discover that they've simply been leaving in their favorite exercises and cutting anything which didn't feed their ego quite as much. Compound exercises are the spine of your routine, build your workout around your big lifts for maximum results and try to aim your rep range in the muscle growth zone, which is eight to twelve reps.
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.
Make it your goal to go to the gym no more than three days each week if you are new to training. If you have already been training for over two months you can increase that to four sessions. You could train with weights up to six days per week by splitting each day to avoid ever training the same muscle group twice in succession, but most people are happy with a four day split routine. Those other three days are very important to your rest and recovery.
Finally we would like to bring sleep to you attention. That's correct, how much sleep you get at night is going to directly affect your journey to a bigger, better body. While you sleep your body recovers from the day's expenditure. If you've put in a tough gym session today your body will work while you sleep with the release of natural growth hormone to ensure that you wake up tomorrow a little bit stronger and tougher than you were twenty four hours ago. Miss out on a good night's sleep at your peril.
Contrary to what some people believe, you do not grow bigger or stronger while you are lifting weights. The adaptations happen when you are resting. Your body produces growth hormone while you are in a state of deep sleep and if you never allow this to happen you are ripping yourself off.
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:
About the Publisher: Russ Howe PTI is the UK's most subscribed Personal Trainer. Learn how to build muscle with our free video walkthrough teaching the five rules to a more muscular physique.
