Asking for advice on how to build muscle can seem rather daunting. This is largely due to the severe jargon which surrounds unfamiliar new techniques like body weight workouts and high intensity interval training but it is also something which needn't be so confusing.
This may come as a little shock, but the foundations of building lean tissue are primarily the same as they were thirty or forty years ago. Things have got more advanced in certain areas, but the overall principles still stand tall.
This consists of:
1. Multi-joint exercises outperform isolation exercise every day.
These are your biggest exercises and they include moves such as the barbell squat, deadlift and bench press.
This is because they recruit more fibers in the muscles, which will in turn cause a greater impetus on the body to grow bigger and stronger for future workouts.
2. Know your rep range.
Several key studies have revealed that the eight to twelve repetition range is optimal for building muscular size and strength.
This weight will change on each exercise, of course, but use this rep zone as a guide to tell you if you are lifting heavy enough to see progress.
3. Change your program as you progress.
If there was one thing that held people back in the gym more than anything else, it's consistency.
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. Don't forget to sleep.
Sleep is vastly under-rated by most gym users. You must remember that the body undergoes it's major rebuilding phase during the hours of a deep sleep.
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.
If your quest to discover how to build muscle has so far led you down an unsuccessful route, or you have got lost in the jargon which surrounds techniques such as high intensity interval training and strength training, you are not alone. Most people are in the same boat. You can begin getting on the right track by applying the four rules you have learnt today.
This may come as a little shock, but the foundations of building lean tissue are primarily the same as they were thirty or forty years ago. Things have got more advanced in certain areas, but the overall principles still stand tall.
This consists of:
1. Multi-joint exercises outperform isolation exercise every day.
These are your biggest exercises and they include moves such as the barbell squat, deadlift and bench press.
This is because they recruit more fibers in the muscles, which will in turn cause a greater impetus on the body to grow bigger and stronger for future workouts.
2. Know your rep range.
Several key studies have revealed that the eight to twelve repetition range is optimal for building muscular size and strength.
This weight will change on each exercise, of course, but use this rep zone as a guide to tell you if you are lifting heavy enough to see progress.
3. Change your program as you progress.
If there was one thing that held people back in the gym more than anything else, it's consistency.
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. Don't forget to sleep.
Sleep is vastly under-rated by most gym users. You must remember that the body undergoes it's major rebuilding phase during the hours of a deep sleep.
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.
If your quest to discover how to build muscle has so far led you down an unsuccessful route, or you have got lost in the jargon which surrounds techniques such as high intensity interval training and strength training, you are not alone. Most people are in the same boat. You can begin getting on the right track by applying the four rules you have learnt today.
About the Author:
Taken from: Pick up key tips revealing how to build muscle and how to perform high intensity interval training effectively for maximum results via the free fitness blog from top online strength coach Russ Howe PTI.
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