Most people do not know how build muscle. Despite the millions of us who use the gym, this is a very common problem. Most of us don't know what type of exercises are effective.
If you are ready to learn the facts you are in the correct place.
Have a look at your workout plan. I mean the one you are doing right now. What's wrong with it? Are your workouts focused enough on your goal or are you spending too long on exercises you don't really need? For most people it's the latter.
To get quicker, more noticeable results you should ditch this approach immediately.
Ask any big guys for their favorite exercise and while you may get a few different answers they will probably all have one thing in common. More than likely, they'll be compound exercises. Compounds are still absolutely dominant when it comes to strength training, so use them wisely.
Despite the massive scientific advancements we have made in sports and fitness over the last few decades the best exercise for building a bigger chest is still a bench press. The best exercise for building overly wide lats is still a pull up.
Your routine should be based around these big multiple joint movements. Swap out the twenty minutes you used to spend working the lower part of your forearm, you don't need it if your goal is overall size. Once you have a routine based around the principles of compound exercises, you are ready to see some results.
So how much weight do you need to lift to get bigger? While everybody's strength is different there is in fact a simple little concept you can use to get the answer for you. Your rep range needs to aim into your hypertrophy zone for maximum results. So that means performing eight-to-twelve repetitions of an exercise. If you can't hit eight it is too heavy, once you can reach twelve it's becoming too light.
Despite being a very easy to follow concept you will notice fabulous results from that. It will stop you from hitting a plateau as you will be forced to increase the weight once you can lift it for twelve repetitions with good technique.
You probably know people in your life already who spend hour after hour trying to build a better body but the truth is you do not need to. It doesn't need to take over your entire life. Cut out the smaller movements and focus more on the ones which matter more.
As well as improving your routine, this also allows you time to recover from each session before you hit the gym again. Rest and recovery are absolutely vital to a building plan. Try to get eight hours of sleep each night, if you can, as well as taking at least two days off each week.
This routine will help you to learn the basic rules of how to build muscle and help you to push beyond the level you have already achieved. You may be surprised by it's simplicity, but you will be impressed by it's results. As a personal trainer I have seen it first hand.
If you are ready to learn the facts you are in the correct place.
Discover how to build muscle with 5 simple rules.
Have a look at your workout plan. I mean the one you are doing right now. What's wrong with it? Are your workouts focused enough on your goal or are you spending too long on exercises you don't really need? For most people it's the latter.
To get quicker, more noticeable results you should ditch this approach immediately.
Ask any big guys for their favorite exercise and while you may get a few different answers they will probably all have one thing in common. More than likely, they'll be compound exercises. Compounds are still absolutely dominant when it comes to strength training, so use them wisely.
Despite the massive scientific advancements we have made in sports and fitness over the last few decades the best exercise for building a bigger chest is still a bench press. The best exercise for building overly wide lats is still a pull up.
Your routine should be based around these big multiple joint movements. Swap out the twenty minutes you used to spend working the lower part of your forearm, you don't need it if your goal is overall size. Once you have a routine based around the principles of compound exercises, you are ready to see some results.
So how much weight do you need to lift to get bigger? While everybody's strength is different there is in fact a simple little concept you can use to get the answer for you. Your rep range needs to aim into your hypertrophy zone for maximum results. So that means performing eight-to-twelve repetitions of an exercise. If you can't hit eight it is too heavy, once you can reach twelve it's becoming too light.
Despite being a very easy to follow concept you will notice fabulous results from that. It will stop you from hitting a plateau as you will be forced to increase the weight once you can lift it for twelve repetitions with good technique.
You probably know people in your life already who spend hour after hour trying to build a better body but the truth is you do not need to. It doesn't need to take over your entire life. Cut out the smaller movements and focus more on the ones which matter more.
As well as improving your routine, this also allows you time to recover from each session before you hit the gym again. Rest and recovery are absolutely vital to a building plan. Try to get eight hours of sleep each night, if you can, as well as taking at least two days off each week.
This routine will help you to learn the basic rules of how to build muscle and help you to push beyond the level you have already achieved. You may be surprised by it's simplicity, but you will be impressed by it's results. As a personal trainer I have seen it first hand.
About the Author:
About the Coach: Russ Howe PTI is a trusted personal trainer. Learn how to build muscle with our free video guide showing the five principles to a more muscular physique and the best shoulder building exercises.
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