If you ask any man in the gym about their long term goal it is highly likely one of those goals will be learning how to build muscle and achieve a more impressive body. Whether it's for our job, our hobby or even for the opposite sex, the fact is most of us are desperate to be a bit leaner. Today we will teach you how to do it.
Despite the millions of different theories put forward, there are three very simply principles which will help you to reach your goals in the gym. Sometimes going back to basics is the best way to get results.
* Build your workout around the big, multiple joint movements.
* Understand the importance of rest days to growth.
* Your eating habits will be just as important to your goals being achieved.
We will run through these tips in a little bit more depth for you now so you are able to hit the weights room full of confidence in your new routine. The first rule points out the importance of making the most of compound exercises.
If you are unsure what a compound movement is just think about how many joints are involved in a movement. If it's more than one then it is a compound exercise. A good example of this is a barbell squat. Any exercise which only involves one joint is called an isolation exercise and while it is designed to specifically make that muscle stronger it will not give you the double benefits associated with compounds. A good example of an isolation movement is a wrist curl.
Of course, the smaller movements are also good for building you up and they will round out each session quite nicely but make no mistake about it, the main focus of your entire session needs to be on the exercises which are going to get you to where you want to be. You're not going to hit a new max on the bench press if you have already exhausted your chest on a series of isolation exercises.
Most people who find it difficult to get bigger are able to experience gains they have never had before thanks to that one simple trick. To get the most from it, however, you need to also pay special attention to the second point. As you begin to notice results you will want to train every day. That's actually a bad thing.
Rest is incredibly important. Think of it as a day of growth. Your body isn't actually building when you are inside the gym, remember that. You may look pumped up in the mirror but that will fade. The real job of building begins when you are at home resting. If you want to get the most from a certain body part you cannot train it every single day.
Last but not least we want to talk about your eating habits. Have you ever heard people say that abs are made in the kitchen, not in the gym? Well, it is true. If you are eating junk food you will be adding the wrong type of size to your frame.
Working out the number of calories per day you need is simple, for those who don't know simply multiply your weight in kilograms by 25 and then add another 50% to the total answer.
However, it's one thing eating the right number of calories in a day. You also have to ensure you are getting a good balance of the 3 main macro nutrients. That's protein, carbohydrates and fat to you and I. A split of 30%, 50% and 20% is enough to make the most of those calories.
You now know how to build muscle effectively in the gym. There is also an awful lot of confusion surrounding how to lose weight, the misinformation in that area is just as bad so don't worry if you have felt a little lost, most folks are. In the meantime, though, it's time for you to pack your training bag and head off for a productive session.
Despite the millions of different theories put forward, there are three very simply principles which will help you to reach your goals in the gym. Sometimes going back to basics is the best way to get results.
* Build your workout around the big, multiple joint movements.
* Understand the importance of rest days to growth.
* Your eating habits will be just as important to your goals being achieved.
We will run through these tips in a little bit more depth for you now so you are able to hit the weights room full of confidence in your new routine. The first rule points out the importance of making the most of compound exercises.
If you are unsure what a compound movement is just think about how many joints are involved in a movement. If it's more than one then it is a compound exercise. A good example of this is a barbell squat. Any exercise which only involves one joint is called an isolation exercise and while it is designed to specifically make that muscle stronger it will not give you the double benefits associated with compounds. A good example of an isolation movement is a wrist curl.
Of course, the smaller movements are also good for building you up and they will round out each session quite nicely but make no mistake about it, the main focus of your entire session needs to be on the exercises which are going to get you to where you want to be. You're not going to hit a new max on the bench press if you have already exhausted your chest on a series of isolation exercises.
Most people who find it difficult to get bigger are able to experience gains they have never had before thanks to that one simple trick. To get the most from it, however, you need to also pay special attention to the second point. As you begin to notice results you will want to train every day. That's actually a bad thing.
Rest is incredibly important. Think of it as a day of growth. Your body isn't actually building when you are inside the gym, remember that. You may look pumped up in the mirror but that will fade. The real job of building begins when you are at home resting. If you want to get the most from a certain body part you cannot train it every single day.
Last but not least we want to talk about your eating habits. Have you ever heard people say that abs are made in the kitchen, not in the gym? Well, it is true. If you are eating junk food you will be adding the wrong type of size to your frame.
Working out the number of calories per day you need is simple, for those who don't know simply multiply your weight in kilograms by 25 and then add another 50% to the total answer.
However, it's one thing eating the right number of calories in a day. You also have to ensure you are getting a good balance of the 3 main macro nutrients. That's protein, carbohydrates and fat to you and I. A split of 30%, 50% and 20% is enough to make the most of those calories.
You now know how to build muscle effectively in the gym. There is also an awful lot of confusion surrounding how to lose weight, the misinformation in that area is just as bad so don't worry if you have felt a little lost, most folks are. In the meantime, though, it's time for you to pack your training bag and head off for a productive session.
About the Author:
Author: Russ Howe PTI is the UK's most subscribed personal trainer. If you need to learn how to build muscle or how to lose weight our free video guides will help you get the most from your training.
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