If you have ever asked a friend of work colleague for tips on how to build muscle you'll probably have been met with a massive spectrum of different answers, a lot of which contradict what others have already told you. Today we'll run through the proven, simple rules of building a more powerful physique.
There is so much nonsense out there in the fitness industry, information which has no scientific backing or evidence to support it's claims, that the majority of people in gyms around the world are completely lost.
If you are trying to build a better body you don't need to follow the latest trend. In fact, a lot of the so called latest trends are merely repackaged versions of older systems that temporarily disappeared from the public eye for a while. If you apply the simple, proven rules to muscular hypertrophy your body will react and give you the physique you demand.
The major problem which hits most people as they get into their workout program is progression. Believe it or not, what seems difficult right now will be quite easy in two months' time. Most people don't push themselves beyond the point of creating their original program and they wonder why they reach a plateau. In order to create continuous results you must force your body to give you continued results. The easiest way to do that is to consistently change your approach to training. One of the best ways to get used to doing this is using a holistic training method, varying your plan from week to week until you get the hang of switching things around regularly.
The second most common problem behind variety is recovery. This usually strikes after about three weeks of continued exercise and dieting, when we begin seeing physical results. We don't want to stop training, right? If you got those results training three times per week, just imagine what you could do if you trained six days per week. That's a bad approach to take, because your body needs the recovery time between sessions almost as much as it needs the workouts in the first place. Don't train more than five days per week.
When it comes to supplements there are a few important things to consider. If you find it difficult to gain size you will want to go for a whey protein supplement which is geared around helping you pack an extra punch when it comes to calories and carbohydrates. If you don't find it necessarily difficult to gain weight you can stick with the standard choice for lean size, which is a supplement providing around 20 grams of protein combined with a relatively low carbohydrate count.
The battle to build a better physique is usually won and lost outside of the gym, however. Most people are happy to exercise and drink protein shakes but they switch off when they get back home or go out with their friends at the weekend. Make no mistake about it, you'll need to get your diet in check. If you are unsure how many calories you need to be eating per day you can start by taking your goal weight and multiplying the figure by 15. This will give you a good estimate to work with.
If you are trying to figure out how to build muscle and have found it to be quite a confusing path so far, the four steps in today's post will help you to cut out the nonsense. Approaches such as calorie intake and rest are staples of successful workout programs whereas techniques including holistic training add a modern edge to an already fine concept. If you are able to apply all the rules successfully you will begin seeing a positive change within a few weeks, with great long-term benefits beginning to show after 8-12 weeks.
There is so much nonsense out there in the fitness industry, information which has no scientific backing or evidence to support it's claims, that the majority of people in gyms around the world are completely lost.
If you are trying to build a better body you don't need to follow the latest trend. In fact, a lot of the so called latest trends are merely repackaged versions of older systems that temporarily disappeared from the public eye for a while. If you apply the simple, proven rules to muscular hypertrophy your body will react and give you the physique you demand.
The major problem which hits most people as they get into their workout program is progression. Believe it or not, what seems difficult right now will be quite easy in two months' time. Most people don't push themselves beyond the point of creating their original program and they wonder why they reach a plateau. In order to create continuous results you must force your body to give you continued results. The easiest way to do that is to consistently change your approach to training. One of the best ways to get used to doing this is using a holistic training method, varying your plan from week to week until you get the hang of switching things around regularly.
The second most common problem behind variety is recovery. This usually strikes after about three weeks of continued exercise and dieting, when we begin seeing physical results. We don't want to stop training, right? If you got those results training three times per week, just imagine what you could do if you trained six days per week. That's a bad approach to take, because your body needs the recovery time between sessions almost as much as it needs the workouts in the first place. Don't train more than five days per week.
When it comes to supplements there are a few important things to consider. If you find it difficult to gain size you will want to go for a whey protein supplement which is geared around helping you pack an extra punch when it comes to calories and carbohydrates. If you don't find it necessarily difficult to gain weight you can stick with the standard choice for lean size, which is a supplement providing around 20 grams of protein combined with a relatively low carbohydrate count.
The battle to build a better physique is usually won and lost outside of the gym, however. Most people are happy to exercise and drink protein shakes but they switch off when they get back home or go out with their friends at the weekend. Make no mistake about it, you'll need to get your diet in check. If you are unsure how many calories you need to be eating per day you can start by taking your goal weight and multiplying the figure by 15. This will give you a good estimate to work with.
If you are trying to figure out how to build muscle and have found it to be quite a confusing path so far, the four steps in today's post will help you to cut out the nonsense. Approaches such as calorie intake and rest are staples of successful workout programs whereas techniques including holistic training add a modern edge to an already fine concept. If you are able to apply all the rules successfully you will begin seeing a positive change within a few weeks, with great long-term benefits beginning to show after 8-12 weeks.
About the Author:
Teacher: The UK's most followed personal trainer, Russ Howe PTI teaches thousands of people how to build muscle in the gym each week. Learn about holistic training with his free guide today.
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