Learning how to build muscle is a rocky road which most people find difficult to navigate. While science has shown us great advancements in training like high intensity interval training it isn't all good news - there has been countless nonsense over the years, and the majority of people get lost.
Yet, the basic principles which were true 30 years ago during bodybuilding's heyday are still true today. We haven't actually improved greatly on the hypertrophy process.
They are:
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.
The body is forced to grow at an advanced rate with these particular exercise because it needs to recruit far more muscle fibers to get you through the exercises.
2. Learn how many reps to perform.
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.
This weight will change on each exercise, of course, but use this rep zone as a guide to tell you if you are lifting heavy enough to see progress.
3. Consistency is the enemy.
While consistently attending the gym is a great thing, consistency can also be a bad thing, as you're about to see.
Consistently doing the same routine or lifting the same figures will lead you to a plateau. In order to build a better body you need to give your body a physical reason to grow. This can only be done by giving it weights which it finds hard to deal with.
4. Sleep to grow.
Muscles are broken down and torn in the gym. They don't start rebuilding until you recover after your workout has ended.
Neglecting to go to bed at a decent hour is one of the top reasons why most men find it hard to develop a bigger body. Eight to ten hours is the optimal time to aim for. Less than this and you are asking for problems.
This could be compared to leaving the cement to set on a brick wall, but returning the following day and trying to build on it even further. You're basically knocking yourself down all the time and going nowhere.
If your quest to discover how to build muscle has so far led you down an unsuccessful route, or you have got lost in the jargon which surrounds techniques such as high intensity interval training and strength training, you are not alone. Most people are in the same boat. You can begin getting on the right track by applying the four rules you have learnt today.
Yet, the basic principles which were true 30 years ago during bodybuilding's heyday are still true today. We haven't actually improved greatly on the hypertrophy process.
They are:
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.
The body is forced to grow at an advanced rate with these particular exercise because it needs to recruit far more muscle fibers to get you through the exercises.
2. Learn how many reps to perform.
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.
This weight will change on each exercise, of course, but use this rep zone as a guide to tell you if you are lifting heavy enough to see progress.
3. Consistency is the enemy.
While consistently attending the gym is a great thing, consistency can also be a bad thing, as you're about to see.
Consistently doing the same routine or lifting the same figures will lead you to a plateau. In order to build a better body you need to give your body a physical reason to grow. This can only be done by giving it weights which it finds hard to deal with.
4. Sleep to grow.
Muscles are broken down and torn in the gym. They don't start rebuilding until you recover after your workout has ended.
Neglecting to go to bed at a decent hour is one of the top reasons why most men find it hard to develop a bigger body. Eight to ten hours is the optimal time to aim for. Less than this and you are asking for problems.
This could be compared to leaving the cement to set on a brick wall, but returning the following day and trying to build on it even further. You're basically knocking yourself down all the time and going nowhere.
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 quest to discover how to build muscle has so far led you down an unsuccessful route, or you have got lost in the jargon which surrounds techniques such as high intensity interval training and strength training, you are not alone. Most people are in the same boat. You can begin getting on the right track by applying the four rules you have learnt today.
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Article by: Discover key tips teaching you how to build muscle and how to implement high intensity interval training properly for immediate gains via the free fitness blog from top online strength coach Russ Howe PTI.
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