Every single day as a Personal Trainer I am asked how to build muscle by guys looking to pack on some additional size. Some have struggled for years, others are just starting out. Either way, this is an issue which has the vast majority of gym users confused.
Today, we end that.
Firstly we need to establish your goal. Believe it or not, this is the area where men first lose their way. Whereas women are forthcoming in their desire to lose body fat, men tend to want the best of both worlds. How many times have we heard that somebody wishes to lose fat but also get bigger and stronger? Too many.
If you have had long history of gym training already you will know it's very hard to get both weight loss and strength results simultaneously, which is why you need to set this goal at the start. Those beginning on their fitness journey will be able to enjoy perhaps 2-3 weeks with the results of both fat loss and tissue building, but once the body gets used to your new training lifestyle you too need to make the choice.
Most people assume what they do in the gym will determine whether they get bigger or lose fat. This is incorrect. This mainly comes down to diet. In order to get bigger you must eat more than you do now each day, whereas to cut you'll need to eat less. So this is why we must make a choice, depending on our individual goals.
Of course, if you are an athlete with a quality sports nutrition program and a lifetime devoted purely to your fitness you can structure a plan to achieve both simultaneously. But for most of us, who go to the gym to get fit and also have busy jobs and family lives, that is unrealistic.
Once you have set your goal, in this case to get bigger otherwise you wouldn't be reading this article, we can get your diet in place and begin looking at the following aspects of your gym routine:
* What exercises will allow you to get the quickest results?
* How often should you train?
* How many reps and sets are optimal?
The best way to add size is to go back to basics with the iron. When you hit the weights keep the focus on big, proven, compound exercises such as deadlifts, squats and pull ups. These movements are proven to help you pack on the most size and strength in the quickest possible time. Don't spend needless hours working tiny muscle groups.
One of the most misunderstood aspects of a good size training routine is the importance of rest. Believe it or not, rest is actually just as important as your gym work and nutrition. We advise no more than four sessions per week with weights, split to cover all body parts and avoiding training the same muscle group two days in a row.
When it comes to repetitions, this easy-to-follow system will keep you on the right track for building lean mass and keep you progressing at a good, constant pace. Your target zone is 8-12 reps. This is the fundamental training zone for growth. Start with a weight you can push out eight repetitions with and as your strength increases you'll notice you can get more reps out over the coming training sessions. Once you can push out more than twelve, increase the weight and return to eight reps. This progressive stance will keep you from reaching any kind of plateau.
So there you have it. You wanted to know how to build muscle and now you have the facts. Take your time, set your goals and follow our easy list of workout strategies. You will see huge gains with the laws of size and strength training at the foundation of your workout routine!
Today, we end that.
Firstly we need to establish your goal. Believe it or not, this is the area where men first lose their way. Whereas women are forthcoming in their desire to lose body fat, men tend to want the best of both worlds. How many times have we heard that somebody wishes to lose fat but also get bigger and stronger? Too many.
If you have had long history of gym training already you will know it's very hard to get both weight loss and strength results simultaneously, which is why you need to set this goal at the start. Those beginning on their fitness journey will be able to enjoy perhaps 2-3 weeks with the results of both fat loss and tissue building, but once the body gets used to your new training lifestyle you too need to make the choice.
Most people assume what they do in the gym will determine whether they get bigger or lose fat. This is incorrect. This mainly comes down to diet. In order to get bigger you must eat more than you do now each day, whereas to cut you'll need to eat less. So this is why we must make a choice, depending on our individual goals.
Of course, if you are an athlete with a quality sports nutrition program and a lifetime devoted purely to your fitness you can structure a plan to achieve both simultaneously. But for most of us, who go to the gym to get fit and also have busy jobs and family lives, that is unrealistic.
Once you have set your goal, in this case to get bigger otherwise you wouldn't be reading this article, we can get your diet in place and begin looking at the following aspects of your gym routine:
* What exercises will allow you to get the quickest results?
* How often should you train?
* How many reps and sets are optimal?
The best way to add size is to go back to basics with the iron. When you hit the weights keep the focus on big, proven, compound exercises such as deadlifts, squats and pull ups. These movements are proven to help you pack on the most size and strength in the quickest possible time. Don't spend needless hours working tiny muscle groups.
One of the most misunderstood aspects of a good size training routine is the importance of rest. Believe it or not, rest is actually just as important as your gym work and nutrition. We advise no more than four sessions per week with weights, split to cover all body parts and avoiding training the same muscle group two days in a row.
When it comes to repetitions, this easy-to-follow system will keep you on the right track for building lean mass and keep you progressing at a good, constant pace. Your target zone is 8-12 reps. This is the fundamental training zone for growth. Start with a weight you can push out eight repetitions with and as your strength increases you'll notice you can get more reps out over the coming training sessions. Once you can push out more than twelve, increase the weight and return to eight reps. This progressive stance will keep you from reaching any kind of plateau.
So there you have it. You wanted to know how to build muscle and now you have the facts. Take your time, set your goals and follow our easy list of workout strategies. You will see huge gains with the laws of size and strength training at the foundation of your workout routine!
About the Author:
Coach: Russ Howe PTI is a trusted personal trainer. See how to build muscle with our free video guide giving the 5 principles to a more muscular body and the best shoulder building exercises.