If you ask any man in the gym about their long term goal it is highly likely one of those goals will be learning how to build muscle and achieve a more impressive body. Whether it's for our job, our hobby or even for the opposite sex, the fact is most of us are desperate to be a bit leaner. Today we will teach you how to do it.
Before you begin reaping the results your hard earned efforts in the gym deserve, you must first understand what each of these principles means.
* Learn how to focus your workouts on compound exercises.
* You don't grow in the gym, you grow while resting.
* Your eating habits will be just as important to your goals being achieved.
If you are due to hit the gym tomorrow, we want you to do it with a new-found confidence in your ability. You're going to learn exactly how to get the results you want to achieve with these three basic rules. The first of which discusses how to focus your workouts around the exercises which will encourage your body to grow.
The main issue with people who want to get bigger in the gym is that they tend to spend too much time doing isolation exercises and not enough time on compound movements. Your compounds are your key to success, so use them as the basis of your session. You may enjoy the bench press, which is a great compound exercise, but the other lifts tend to be neglected in favor of small isolated movements such as bicep curls. Squats, pull ups and shoulder press need more attention here.
That's not to say you should not perform isolation exercises, of course, they are still very useful. Just be sure to build your workout routine around your biggest lifts. By that we mean don't exhaust your chest before you have performed your bench press and don't wipe out your quadriceps before you attempt squats.
That alone will be enough to get even the most hard gainers on the right road to success. But once you start seeing positive results, going to the gym can become slightly addictive. That is particularly true for those who have been struggling to get results and all of a sudden find that they are finally getting somewhere. As people we naturally assume that more means better, but in terms of adding lean tissue it is not true.
Resting is highly important to your success, particularly when aiming to build size and strength. Despite popular belief, you do not build while you are training in the gym. The process actually occurs while you are sat at home resting and if you neglect to allow your sufficient time you won't get the benefits of your hard training.
Finally we need to speak about your overall diet plan. Try not to make the common mistake of presuming diets are only for those trying to figure out how to lose weight. The food you eat consists of your diet, so regardless of your overall goal, you still have a diet.
Most people consider their diet to be too confusing when in fact it's quite simple. To establish how many calories per day you should consume simply multiply your body weight in kg's by 25 and then multiply that answer by 1.5 to discover your daily target.
Getting enough calories is one thing, of course, but it's another thing entirely to get them from the best possible places. All calories are not created equal and you need to pay a little attention to your intake of the three macro nutrients to get the most from your daily eating plan. Try to obtain 30% of your calorie intake from protein, 20% from fat and 50% from carbohydrates.
Thousands of gym members tend to use over complicated theories on how to lose weight or how to build muscle when in truth it's actually very straightforward. That being said, of course, you cannot expect to get results without putting in the work.
Before you begin reaping the results your hard earned efforts in the gym deserve, you must first understand what each of these principles means.
* Learn how to focus your workouts on compound exercises.
* You don't grow in the gym, you grow while resting.
* Your eating habits will be just as important to your goals being achieved.
If you are due to hit the gym tomorrow, we want you to do it with a new-found confidence in your ability. You're going to learn exactly how to get the results you want to achieve with these three basic rules. The first of which discusses how to focus your workouts around the exercises which will encourage your body to grow.
The main issue with people who want to get bigger in the gym is that they tend to spend too much time doing isolation exercises and not enough time on compound movements. Your compounds are your key to success, so use them as the basis of your session. You may enjoy the bench press, which is a great compound exercise, but the other lifts tend to be neglected in favor of small isolated movements such as bicep curls. Squats, pull ups and shoulder press need more attention here.
That's not to say you should not perform isolation exercises, of course, they are still very useful. Just be sure to build your workout routine around your biggest lifts. By that we mean don't exhaust your chest before you have performed your bench press and don't wipe out your quadriceps before you attempt squats.
That alone will be enough to get even the most hard gainers on the right road to success. But once you start seeing positive results, going to the gym can become slightly addictive. That is particularly true for those who have been struggling to get results and all of a sudden find that they are finally getting somewhere. As people we naturally assume that more means better, but in terms of adding lean tissue it is not true.
Resting is highly important to your success, particularly when aiming to build size and strength. Despite popular belief, you do not build while you are training in the gym. The process actually occurs while you are sat at home resting and if you neglect to allow your sufficient time you won't get the benefits of your hard training.
Finally we need to speak about your overall diet plan. Try not to make the common mistake of presuming diets are only for those trying to figure out how to lose weight. The food you eat consists of your diet, so regardless of your overall goal, you still have a diet.
Most people consider their diet to be too confusing when in fact it's quite simple. To establish how many calories per day you should consume simply multiply your body weight in kg's by 25 and then multiply that answer by 1.5 to discover your daily target.
Getting enough calories is one thing, of course, but it's another thing entirely to get them from the best possible places. All calories are not created equal and you need to pay a little attention to your intake of the three macro nutrients to get the most from your daily eating plan. Try to obtain 30% of your calorie intake from protein, 20% from fat and 50% from carbohydrates.
Thousands of gym members tend to use over complicated theories on how to lose weight or how to build muscle when in truth it's actually very straightforward. That being said, of course, you cannot expect to get results without putting in the work.
About the Author:
About today's writer: Russ Howe PTI is the UK's premier personal trainer. If you want to know how to build muscle or how to lose weight our easy proven guides will help you achieve more in the gym.
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