As a Fitness Instructor I know that most people who use the gym are lost. For guys, the main problem is they want to know how to build muscle but they don't know where to ask. Today we're going to reveal to you the top proven methods for packing on some lean muscle mass in no time.
Building a more muscular body is not rocket science.
To get the best results we often find that we need to go back to basics and that's exactly where so many gym members go totally wrong. They look for over complicated, often expensive, products and exercise plans when the truth is they could be getting superior results on their own.
There are five rules which, if you apply them correctly and stick to them, will have you turning heads at your local fitness center and have every guy in the gym wondering what on Earth you're doing to get continuous results.
* A muscle building diet is a must.
* Learn the basics of Whey Protein and Creatine supplements.
* Focus your reps around your hypertrophy zone.
* Learn the importance of rest days.
* Sleep is just as important as rest.
The steps shown above reveal what most guys never actually learn. Apply them to your training and you will be shocked just how well they work, even if you have struggled in the past to build a bigger physique. We will move on to showing you further steps, naturally, but for now the first five steps should keep you more than busy!
Before we wrap up today's write-up, let's take a quick look at some of the principles to ensure you have no gray areas...
In order to get a muscle building diet you must be able to work out how many calories per day your body requires. Too many people get lost at this stage because they believe it has to be an exact science, when it doesn't. To get this ball park figure simply multiply your desired weight, in pounds, by fifteen.
The second area where folks find it easy to get themselves lost is supplements. It's easy to see why, too, with every company out there telling potential customers that their products are better than everybody else's. In truth you only really need to start off with the basics. The foundation of your nutrition should always come from your diet, hence the word 'supplement'. Use whey protein and creatine monohydrate supplements, everything else is unnecessary expenditure.
The third rule is an important one, because too many guys in the gym say things like, "I want to lose fat but I want to build muscle, too" and it leads them to having no structure in your workouts. To lose fat you should operate at a deficit, but to build size you should operate at a calorie surplus, so it's decision time guys. If you want to go for size and have built your diet for that goal you need to now structure your rep range specifically for building size, not just toning up. This means an 8-12 rep range, with a focus on big compound exercises.
In the articles following on from this we will look at some more of the principles as well as introducing you to some new ones to keep your results coming along. No more will you have to wonder how to build muscle because, with a little help, you will know.
Building a more muscular body is not rocket science.
To get the best results we often find that we need to go back to basics and that's exactly where so many gym members go totally wrong. They look for over complicated, often expensive, products and exercise plans when the truth is they could be getting superior results on their own.
There are five rules which, if you apply them correctly and stick to them, will have you turning heads at your local fitness center and have every guy in the gym wondering what on Earth you're doing to get continuous results.
* A muscle building diet is a must.
* Learn the basics of Whey Protein and Creatine supplements.
* Focus your reps around your hypertrophy zone.
* Learn the importance of rest days.
* Sleep is just as important as rest.
The steps shown above reveal what most guys never actually learn. Apply them to your training and you will be shocked just how well they work, even if you have struggled in the past to build a bigger physique. We will move on to showing you further steps, naturally, but for now the first five steps should keep you more than busy!
Before we wrap up today's write-up, let's take a quick look at some of the principles to ensure you have no gray areas...
In order to get a muscle building diet you must be able to work out how many calories per day your body requires. Too many people get lost at this stage because they believe it has to be an exact science, when it doesn't. To get this ball park figure simply multiply your desired weight, in pounds, by fifteen.
The second area where folks find it easy to get themselves lost is supplements. It's easy to see why, too, with every company out there telling potential customers that their products are better than everybody else's. In truth you only really need to start off with the basics. The foundation of your nutrition should always come from your diet, hence the word 'supplement'. Use whey protein and creatine monohydrate supplements, everything else is unnecessary expenditure.
The third rule is an important one, because too many guys in the gym say things like, "I want to lose fat but I want to build muscle, too" and it leads them to having no structure in your workouts. To lose fat you should operate at a deficit, but to build size you should operate at a calorie surplus, so it's decision time guys. If you want to go for size and have built your diet for that goal you need to now structure your rep range specifically for building size, not just toning up. This means an 8-12 rep range, with a focus on big compound exercises.
In the articles following on from this we will look at some more of the principles as well as introducing you to some new ones to keep your results coming along. No more will you have to wonder how to build muscle because, with a little help, you will know.
About the Author:
Creator: Russ Howe PTI is the UK's most subscribed Personal Trainer. Discover how to build muscle with our free video walkthrough showing the five principles to a more muscular physique.
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