So you want to know how to build muscle without getting lost in all the jargon that usually comes with asking any trainer or instructor? You're in the right place. We're going to show you the fundamental rules of creating a lean, muscular physique in this simple walk through guide.
Better still, we're going to teach you in a way that you can actually understand everything!
When I'm working in the gym as a fitness instructor I know that the majority of fitness trainers like to get way too in-depth with their clients. Usually you can see that the customer has lost interest and is merely nodding along or regretting that they asked the question in the first place. We don't feel the need to pat ourselves on the back for our knowledge of the human body, we're here to train you and if you cannot understand the instructions it's not going to work no matter how much we may know, right? We can't understand why some 'experts' do that, so the one thing we can guarantee here is that you will not lose track.
There are a few fundamentals which will keep you moving along nicely when it comes to hypertrophy training.
The first step is to correct your sleeping patterns. Many people are shocked to discover that some of the rules to a bigger body don't even revolve around the gym. You can start by ensuring you get at least eight hours rest each night, the release of growth hormone will work wonders for your results.
Once you have corrected your sleeping patterns, understanding the importance of rest for hypertrophy is the next step. Your body won't enjoy hypertrophy (growth) if you do not rest. The best way to think of a day off from training is a growth day, rather than a rest day. This helps to kill the feeling of boredom from taking a day off and reminds you that resting is actually part of your training program.
Next we focus on the need to alter your training schedule to reflect your goals. After all, there is little point in going to the gym and firing out rep after rep if your goal is to get bigger. You need to adapt your training to a program which has your goal in mind. Strength training is performed best when you target your repetitions at an eight-to-twelve rep zone rather than performing hours of lighter weights, which are better suited to those looking to shoot for endurance over size.
When it comes to the exercises, too, you should have your strength and size goal firmly in your mind as you write out your exercise program. By putting more emphasis on large compound movements you will enjoy greater results. This is because the larger exercises such as deadlift and squat recruit more muscle fibres than small isolation movements like lateral raises. Keep this in mind as you write your program out.
Diet is also critical. Incredibly, most guys assume they can just drink a protein shake and it'll be sufficient. It will not, of course. We're sure that when you say you wish to build a bigger physique you don't mean piling on the weight and becoming fat. Your diet needs to reflect your goals no matter whether you're trying to lose weight or add lean mass.
The confusion surrounding how to build muscle can be answered with the simple steps in today's article. No personal trainer or college professor needed. You should now be well on your way to seeing some quality results in the gym!
Better still, we're going to teach you in a way that you can actually understand everything!
When I'm working in the gym as a fitness instructor I know that the majority of fitness trainers like to get way too in-depth with their clients. Usually you can see that the customer has lost interest and is merely nodding along or regretting that they asked the question in the first place. We don't feel the need to pat ourselves on the back for our knowledge of the human body, we're here to train you and if you cannot understand the instructions it's not going to work no matter how much we may know, right? We can't understand why some 'experts' do that, so the one thing we can guarantee here is that you will not lose track.
There are a few fundamentals which will keep you moving along nicely when it comes to hypertrophy training.
The first step is to correct your sleeping patterns. Many people are shocked to discover that some of the rules to a bigger body don't even revolve around the gym. You can start by ensuring you get at least eight hours rest each night, the release of growth hormone will work wonders for your results.
Once you have corrected your sleeping patterns, understanding the importance of rest for hypertrophy is the next step. Your body won't enjoy hypertrophy (growth) if you do not rest. The best way to think of a day off from training is a growth day, rather than a rest day. This helps to kill the feeling of boredom from taking a day off and reminds you that resting is actually part of your training program.
Next we focus on the need to alter your training schedule to reflect your goals. After all, there is little point in going to the gym and firing out rep after rep if your goal is to get bigger. You need to adapt your training to a program which has your goal in mind. Strength training is performed best when you target your repetitions at an eight-to-twelve rep zone rather than performing hours of lighter weights, which are better suited to those looking to shoot for endurance over size.
When it comes to the exercises, too, you should have your strength and size goal firmly in your mind as you write out your exercise program. By putting more emphasis on large compound movements you will enjoy greater results. This is because the larger exercises such as deadlift and squat recruit more muscle fibres than small isolation movements like lateral raises. Keep this in mind as you write your program out.
Diet is also critical. Incredibly, most guys assume they can just drink a protein shake and it'll be sufficient. It will not, of course. We're sure that when you say you wish to build a bigger physique you don't mean piling on the weight and becoming fat. Your diet needs to reflect your goals no matter whether you're trying to lose weight or add lean mass.
The confusion surrounding how to build muscle can be answered with the simple steps in today's article. No personal trainer or college professor needed. You should now be well on your way to seeing some quality results in the gym!
About the Author:
About the Publisher: Russ Howe PTI is England's most subscribed Personal Trainer. Discover how to build muscle with our free video guide teaching the five rules to a more muscular physique.
