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.
Should you consider yourself to be one of the many people in need of some help with their fitness journey, you are in the right place today.
There are a number of different strategies you can use, a number of different physics which work. In fact one of the biggest barriers in the fitness industry in general is the sheer amount of different styles and techniques out there. What should be a great asset and provide great variation instead serves only to confuse the majority and they end up getting nowhere, unable to commit to anything for fear that in three months they'll be told everything they have been doing is 'wrong'.
Don't let anybody tell you that you need to train their way or give you the false impression that they know 'the secret' and everybody else is doing things wrong. Those are the type of trainers or fitness enthusiasts who are bad teachers as they have closed minds and will simply teach what might work for them, not realizing that everybody is different.
On this page we will be delving into the list of fundamental steps which form the basis of a good strength and size workout plan as well as nutrition guide. Whether you are a complete newcomer to resistance training, somebody who has never even stepped foot inside a gym before or someone who has been training for a while but never truly got the results they were pushing for, you will get something out of today's article.
The first port of call is your diet. Don't be fooled into believing you only need to diet if your goal is weight loss. On the contrary, if your goal is to get more muscular your diet is very, very important. You can train all day long if you want but your nutrition is the thing which is going to determine what happens to your body.
So before we head off for our next workout we need to your next workout session is figure out how many calories you need to eat each day for maximum results. The worst part about this segment is that most people think it's going to involve some sort of rocket science or magic formula. It doesn't, it's actually pretty easy to work this out for yourself.
Write down the weight you want to reach in pounds and then multiply it by 15. Congratulations, you've done it. Now you have your daily calorie target and yes, it was that simple! If you'd like to build up slowly swap out the multiplication of 15 for a multiplication of 12 instead.
Now that the base target is in place we can begin work. You're already ahead of the masses, who don't take the time to do this calculation in their entire fitness lives.
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.
The amount of rest you get is paramount to your results. Many of us dismiss the importance of rest and believe we don't really need it as much as doctor's and scientists tend to make out. That's their loss, don't let it be your downfall. Your body needs rest just as much as it needs a healthy diet and exercise.
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.
Should you consider yourself to be one of the many people in need of some help with their fitness journey, you are in the right place today.
There are a number of different strategies you can use, a number of different physics which work. In fact one of the biggest barriers in the fitness industry in general is the sheer amount of different styles and techniques out there. What should be a great asset and provide great variation instead serves only to confuse the majority and they end up getting nowhere, unable to commit to anything for fear that in three months they'll be told everything they have been doing is 'wrong'.
Don't let anybody tell you that you need to train their way or give you the false impression that they know 'the secret' and everybody else is doing things wrong. Those are the type of trainers or fitness enthusiasts who are bad teachers as they have closed minds and will simply teach what might work for them, not realizing that everybody is different.
On this page we will be delving into the list of fundamental steps which form the basis of a good strength and size workout plan as well as nutrition guide. Whether you are a complete newcomer to resistance training, somebody who has never even stepped foot inside a gym before or someone who has been training for a while but never truly got the results they were pushing for, you will get something out of today's article.
The first port of call is your diet. Don't be fooled into believing you only need to diet if your goal is weight loss. On the contrary, if your goal is to get more muscular your diet is very, very important. You can train all day long if you want but your nutrition is the thing which is going to determine what happens to your body.
So before we head off for our next workout we need to your next workout session is figure out how many calories you need to eat each day for maximum results. The worst part about this segment is that most people think it's going to involve some sort of rocket science or magic formula. It doesn't, it's actually pretty easy to work this out for yourself.
Write down the weight you want to reach in pounds and then multiply it by 15. Congratulations, you've done it. Now you have your daily calorie target and yes, it was that simple! If you'd like to build up slowly swap out the multiplication of 15 for a multiplication of 12 instead.
Now that the base target is in place we can begin work. You're already ahead of the masses, who don't take the time to do this calculation in their entire fitness lives.
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.
The amount of rest you get is paramount to your results. Many of us dismiss the importance of rest and believe we don't really need it as much as doctor's and scientists tend to make out. That's their loss, don't let it be your downfall. Your body needs rest just as much as it needs a healthy diet and exercise.
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:
Bio: Russ Howe PTI is a trusted fitness coach. Learn how to build muscle with our new video guide giving the 5 principles to a more muscular body and the best shoulder building exercises.
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