One of the questions you will be asked on a consistent basis as a Fitness Instructor is how to build muscle quickly and effectively. It is one of those areas which, no matter how many scientific advancements are made in fitness, the majority of gym members never truly get to grips with.
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'.
Make no mistake about it, there is more than one way to get fit, to lose weight and to get big. Embracing that fact will generally help you rather than hinder you.
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.
Before you head off to the gym you need to do something which will build the starting blocks for your future results. Muscle ain't built in a workout, it's built in the kitchen. If your diet plan is off you will not get the results your hard work on the iron is worth.
So, the first thing we must do is assess your body's desired calories per day. Everybody is different and most people do not have access to the scientific equipment necessary to determine their exact calorie needs each day so we're going to share with you a proven calculation to determine a useful ballpark figure.
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.
Now we have to take a quick look into your training program. Your workout plan, if you're like most gym users, will be in desperate need of two things. Most notably a specific goal and consistent progression. Without either your plan will fail. Focus on the compound exercises and try to land each set between 8-12 reps, your perfect zone for muscle growth, this will get you on the right track.
That is the foundation of a good program but there are a couple of other things you can do to further enhance your results.
Most notably is your rest. When you are trying to build a better physique the most overlooked aspect is certainly rest. Most people like training every single day and cannot understand that they need days off just as importantly as they need to training itself.
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.
Sleep also plays an important role in your potential progress. We have all surely heard the doctor's recommendation that we need eight hours of sleep each night but how many of us pay attention to it? Not very many. Again, as with rest days, sleep is where your body unlocks extra results so neglecting it is silly.
Natural growth hormone is released while your body recuperates from the day's work. If you don't get a decent night of sleep and you like to be up again on just a couple of hours rest you will notice it becomes much harder to get any results with your fitness. Your gym sessions will suffer as will your mood in general.
If you are like the overwhelming amount of gym users struggling for results then you are now in a massively advantageous position. The next time you stroll into your gym or local fitness centre you can do so safe in the knowledge that you officially know how to build muscle and are about to make giant leaps on your previous efforts. You don't necessarily need a personal trainer to guide you, you just need to learn the basic rules.
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'.
Make no mistake about it, there is more than one way to get fit, to lose weight and to get big. Embracing that fact will generally help you rather than hinder you.
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.
Before you head off to the gym you need to do something which will build the starting blocks for your future results. Muscle ain't built in a workout, it's built in the kitchen. If your diet plan is off you will not get the results your hard work on the iron is worth.
So, the first thing we must do is assess your body's desired calories per day. Everybody is different and most people do not have access to the scientific equipment necessary to determine their exact calorie needs each day so we're going to share with you a proven calculation to determine a useful ballpark figure.
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.
Now we have to take a quick look into your training program. Your workout plan, if you're like most gym users, will be in desperate need of two things. Most notably a specific goal and consistent progression. Without either your plan will fail. Focus on the compound exercises and try to land each set between 8-12 reps, your perfect zone for muscle growth, this will get you on the right track.
That is the foundation of a good program but there are a couple of other things you can do to further enhance your results.
Most notably is your rest. When you are trying to build a better physique the most overlooked aspect is certainly rest. Most people like training every single day and cannot understand that they need days off just as importantly as they need to training itself.
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.
Sleep also plays an important role in your potential progress. We have all surely heard the doctor's recommendation that we need eight hours of sleep each night but how many of us pay attention to it? Not very many. Again, as with rest days, sleep is where your body unlocks extra results so neglecting it is silly.
Natural growth hormone is released while your body recuperates from the day's work. If you don't get a decent night of sleep and you like to be up again on just a couple of hours rest you will notice it becomes much harder to get any results with your fitness. Your gym sessions will suffer as will your mood in general.
If you are like the overwhelming amount of gym users struggling for results then you are now in a massively advantageous position. The next time you stroll into your gym or local fitness centre you can do so safe in the knowledge that you officially know how to build muscle and are about to make giant leaps on your previous efforts. You don't necessarily need a personal trainer to guide you, you just need to learn the basic rules.
About the Author:
About the author: Russ Howe PTI is a trusted fitness coach. See how to build muscle with our free video guide giving the 5 principles to a more powerful physique and the best shoulder building exercises.
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