Learning how to build muscle is a rocky road which most people find difficult to navigate. While science has shown us great advancements in training like high intensity interval training it isn't all good news - there has been countless nonsense over the years, and the majority of people get lost.
Despite the huge strides forward we have taken in the fitness industry, if you harbor dreams of building cold, hard, lean muscle you would do very well to return to the basic fundamental rules of size and strength.
This consists of:
1. Multi-joint exercises outperform isolation exercise every day.
Exercises such as the lat pulldown, bench press, squat and lunge remain key figureheads in any size and strength routine.
Any compound exercise will recruit more muscle fibers than an isolation move, therefore you'll gain more size over a shorter period of time.
2. Aim for the hypertrophy zone.
Studies show that the greatest amount of lean muscle is gained when aiming for a weight which causes you to fail in the 8-12 rep range.
You'll be stronger on some exercises, naturally, but you can begin using your rep range as a guide to tell you if you are going too light or too heavy.
3. Change your program as you progress.
While consistently attending the gym is a great thing, consistency can also be a bad thing, as you're about to see.
That may sound strange, but consistently lifting the same weight over and over will not see you hit new results. As your body begins to adapt to an exercise, you will need to push it harder than before to see new results. Therefore, make increasing your lifts an absolute priority.
4. Sleep to grow.
Muscles are broken down and torn in the gym. They don't start rebuilding until you recover after your workout has ended.
Neglecting to go to bed at a decent hour is one of the top reasons why most men find it hard to develop a bigger body. Eight to ten hours is the optimal time to aim for. Less than this and you are asking for problems.
Imagine trying to build on a plot where the foundations were not yet set. Your construction would be constantly falling down again, that's exactly what you're doing to your body by not allowing rest.
These time tested, established techniques set the foundations for how to build muscle as far as relevant scientific research goes. While it's easy to over complicate things and turn any gym program into a science lesson, the basics of techniques such as hypertrophy, high intensity interval training and fat loss are primarily the same as they were a decade ago.
Despite the huge strides forward we have taken in the fitness industry, if you harbor dreams of building cold, hard, lean muscle you would do very well to return to the basic fundamental rules of size and strength.
This consists of:
1. Multi-joint exercises outperform isolation exercise every day.
Exercises such as the lat pulldown, bench press, squat and lunge remain key figureheads in any size and strength routine.
Any compound exercise will recruit more muscle fibers than an isolation move, therefore you'll gain more size over a shorter period of time.
2. Aim for the hypertrophy zone.
Studies show that the greatest amount of lean muscle is gained when aiming for a weight which causes you to fail in the 8-12 rep range.
You'll be stronger on some exercises, naturally, but you can begin using your rep range as a guide to tell you if you are going too light or too heavy.
3. Change your program as you progress.
While consistently attending the gym is a great thing, consistency can also be a bad thing, as you're about to see.
That may sound strange, but consistently lifting the same weight over and over will not see you hit new results. As your body begins to adapt to an exercise, you will need to push it harder than before to see new results. Therefore, make increasing your lifts an absolute priority.
4. Sleep to grow.
Muscles are broken down and torn in the gym. They don't start rebuilding until you recover after your workout has ended.
Neglecting to go to bed at a decent hour is one of the top reasons why most men find it hard to develop a bigger body. Eight to ten hours is the optimal time to aim for. Less than this and you are asking for problems.
Imagine trying to build on a plot where the foundations were not yet set. Your construction would be constantly falling down again, that's exactly what you're doing to your body by not allowing rest.
These time tested, established techniques set the foundations for how to build muscle as far as relevant scientific research goes. While it's easy to over complicate things and turn any gym program into a science lesson, the basics of techniques such as hypertrophy, high intensity interval training and fat loss are primarily the same as they were a decade ago.
About the Author:
Writer bio: Pick up more proven rules revealing how to build muscle and how to implement high intensity interval training properly for maximum results on the exclusive training website from leading UK personal trainer Russ Howe PTI.
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