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.
Before you begin reaping the results your hard earned efforts in the gym deserve, you must first understand what each of these principles means.
* Learn how to focus your workouts on compound exercises.
* You don't grow in the gym, you grow while resting.
* Do not, under any circumstances, neglect your diet.
If you are due to hit the gym tomorrow, we want you to do it with a new-found confidence in your ability. You're going to learn exactly how to get the results you want to achieve with these three basic rules. The first of which discusses how to focus your workouts around the exercises which will encourage your body to grow.
The best exercises to build size are the old classics. We call the multi-joint movements and this category includes all of your big lifts. We are talking about bench press, squat and deadlift as well as a few others. They involve more muscle fibers and therefore promote more gains, whereas exercises which isolate one particular group such as a bicep curl will only enhance that particular body part.
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.
That alone will be enough to get even the most hard gainers on the right road to success. But once you start seeing positive results, going to the gym can become slightly addictive. That is particularly true for those who have been struggling to get results and all of a sudden find that they are finally getting somewhere. As people we naturally assume that more means better, but in terms of adding lean tissue it is not true.
Resting is highly important to your success, particularly when aiming to build size and strength. Despite popular belief, you do not build while you are training in the gym. The process actually occurs while you are sat at home resting and if you neglect to allow your sufficient time you won't get the benefits of your hard training.
Finally we need to speak about your overall diet plan. Try not to make the common mistake of presuming diets are only for those trying to figure out how to lose weight. The food you eat consists of your diet, so regardless of your overall goal, you still have a diet.
You can work out how many calories per day you should eat by simply taking your current body weight in kilo's and multiplying it by twenty five. That's your basal metabolic rate and you should add a further 50% to that target to allow you to get a good building plan established.
In order to ensure those calories are coming from the best possible sources of food you should try to split it between 30% from protein sources, 50% from carbohydrate and the final 20% from fats.
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.
Before you begin reaping the results your hard earned efforts in the gym deserve, you must first understand what each of these principles means.
* Learn how to focus your workouts on compound exercises.
* You don't grow in the gym, you grow while resting.
* Do not, under any circumstances, neglect your diet.
If you are due to hit the gym tomorrow, we want you to do it with a new-found confidence in your ability. You're going to learn exactly how to get the results you want to achieve with these three basic rules. The first of which discusses how to focus your workouts around the exercises which will encourage your body to grow.
The best exercises to build size are the old classics. We call the multi-joint movements and this category includes all of your big lifts. We are talking about bench press, squat and deadlift as well as a few others. They involve more muscle fibers and therefore promote more gains, whereas exercises which isolate one particular group such as a bicep curl will only enhance that particular body part.
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.
That alone will be enough to get even the most hard gainers on the right road to success. But once you start seeing positive results, going to the gym can become slightly addictive. That is particularly true for those who have been struggling to get results and all of a sudden find that they are finally getting somewhere. As people we naturally assume that more means better, but in terms of adding lean tissue it is not true.
Resting is highly important to your success, particularly when aiming to build size and strength. Despite popular belief, you do not build while you are training in the gym. The process actually occurs while you are sat at home resting and if you neglect to allow your sufficient time you won't get the benefits of your hard training.
Finally we need to speak about your overall diet plan. Try not to make the common mistake of presuming diets are only for those trying to figure out how to lose weight. The food you eat consists of your diet, so regardless of your overall goal, you still have a diet.
You can work out how many calories per day you should eat by simply taking your current body weight in kilo's and multiplying it by twenty five. That's your basal metabolic rate and you should add a further 50% to that target to allow you to get a good building plan established.
In order to ensure those calories are coming from the best possible sources of food you should try to split it between 30% from protein sources, 50% from carbohydrate and the final 20% from fats.
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:
About today's writer: Russ Howe PTI is the UK's leading personal trainer. If you want to know how to build muscle or how to lose weight our free proven guides will help you achieve more from your training.
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