If you were able to ask one fitness based question and get a straight answer, most men would ask for advice on how to build muscle as easily as possible. Sadly, getting a straight answer on any topic in fitness is something which most men deem to be impossible. Simple techniques such as high intensity interval training and power-based explosive training have been over complicated beyond the point where most people can hold their interest.
Despite the huge strides forward we have taken in the fitness industry, if you harbor dreams of building cold, hard, lean muscle you would do very well to return to the basic fundamental rules of size and strength.
They include:
1. Focusing on compound lifts is imperative.
Exercises such as the lat pulldown, bench press, squat and lunge remain key figureheads in any size and strength routine.
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.
Studies show that the greatest amount of lean muscle is gained when aiming for a weight which causes you to fail in the 8-12 rep range.
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.
While consistently attending the gym is a great thing, consistency can also be a bad thing, as you're about to see.
The number one way to keep building new gains is to hit your body with a resistance which it cannot handle comfortably. Yet, for some bizarre reason, many men do the same program for years and stick largely to the same weights on their biggest exercises. Variety and progression are the keys to success.
4. Sleep is hugely important to increasing muscle size.
Muscles are broken down and torn in the gym. They don't start rebuilding until you recover after your workout has ended.
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.
These time tested, established techniques set the foundations for how to build muscle as far as relevant scientific research goes. While it's easy to over complicate things and turn any gym program into a science lesson, the basics of techniques such as hypertrophy, high intensity interval training and fat loss are primarily the same as they were a decade ago.
Despite the huge strides forward we have taken in the fitness industry, if you harbor dreams of building cold, hard, lean muscle you would do very well to return to the basic fundamental rules of size and strength.
They include:
1. Focusing on compound lifts is imperative.
Exercises such as the lat pulldown, bench press, squat and lunge remain key figureheads in any size and strength routine.
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.
Studies show that the greatest amount of lean muscle is gained when aiming for a weight which causes you to fail in the 8-12 rep range.
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.
While consistently attending the gym is a great thing, consistency can also be a bad thing, as you're about to see.
The number one way to keep building new gains is to hit your body with a resistance which it cannot handle comfortably. Yet, for some bizarre reason, many men do the same program for years and stick largely to the same weights on their biggest exercises. Variety and progression are the keys to success.
4. Sleep is hugely important to increasing muscle size.
Muscles are broken down and torn in the gym. They don't start rebuilding until you recover after your workout has ended.
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.
Increasing intensity is just one of the five rules showing how to build muscle in today's video review.
These time tested, established techniques set the foundations for how to build muscle as far as relevant scientific research goes. While it's easy to over complicate things and turn any gym program into a science lesson, the basics of techniques such as hypertrophy, high intensity interval training and fat loss are primarily the same as they were a decade ago.
About the Author:
Written by: Discover more proven rules teaching you 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.
No comments:
Post a Comment