If you have ever asked a friend of work colleague for tips on how to build muscle you'll probably have been met with a massive spectrum of different answers, a lot of which contradict what others have already told you. Today we'll run through the proven, simple rules of building a more powerful physique.
A lot of the things you see people doing in gyms these days has been passed onto them by sources which don't have any real scientific backing behind them, wrapped up as the latest thing or training system, and before long they've spread into countless gyms despite not having any proof behind their claims.
It seems that every workout needs to be based upon the latest gimmick or it loses it's appeal, but the truth is building a leaner, more powerful physique is not as difficult as many people believe it to be. There are a few simple steps which, if applied correctly, will help you to turn your current physique into the one you aspire to own.
The major problem which hits most people as they get into their workout program is progression. Believe it or not, what seems difficult right now will be quite easy in two months' time. Most people don't push themselves beyond the point of creating their original program and they wonder why they reach a plateau. In order to create continuous results you must force your body to give you continued results. The easiest way to do that is to consistently change your approach to training. One of the best ways to get used to doing this is using a holistic training method, varying your plan from week to week until you get the hang of switching things around regularly.
One of the most common mistakes fitness enthusiasts make is over training. If you see some positive results it can become easy to get addicted to going to the gym. The thing is, however, when it comes to fitness 'more' does not necessarily mean 'better'. Your body needs time to recover from each workout and if you're back in the gym the following evening you won't be able to see any results. Try to keep it under five sessions per week.
Understanding the supplement industry is nowhere near as difficult as many people make it for themselves. When looking to use a whey protein supplement there are just two things you need to look for to see if it suits your goals. Firstly, check that it's got a protein content of 20-30 grams per serving. Science tells us that we cannot store more than this, so there's no need to purchase a product containing any more than that if your goal is to get leaner. Secondly, take a quick look at the carbohydrate content it offers. If it gives you as much carbs as protein then it's designed for weight gain, so if your goal is to get leaner you want a product which checks the box for your protein intake but keeps the carb count fairly low.
The battle to build a better physique is usually won and lost outside of the gym, however. Most people are happy to exercise and drink protein shakes but they switch off when they get back home or go out with their friends at the weekend. Make no mistake about it, you'll need to get your diet in check. If you are unsure how many calories you need to be eating per day you can start by taking your goal weight and multiplying the figure by 15. This will give you a good estimate to work with.
While little used techniques like holistic training will provide a modern edge to your training, the main ingredients of learning how to build muscle are as old as the gym itself. Learning how to work out your daily calories and afford your muscles enough time to recover from each session will be as valuable as exercise itself. If you can stick to the four steps shown to you here for the next three months you will see a fantastic change.
A lot of the things you see people doing in gyms these days has been passed onto them by sources which don't have any real scientific backing behind them, wrapped up as the latest thing or training system, and before long they've spread into countless gyms despite not having any proof behind their claims.
It seems that every workout needs to be based upon the latest gimmick or it loses it's appeal, but the truth is building a leaner, more powerful physique is not as difficult as many people believe it to be. There are a few simple steps which, if applied correctly, will help you to turn your current physique into the one you aspire to own.
The major problem which hits most people as they get into their workout program is progression. Believe it or not, what seems difficult right now will be quite easy in two months' time. Most people don't push themselves beyond the point of creating their original program and they wonder why they reach a plateau. In order to create continuous results you must force your body to give you continued results. The easiest way to do that is to consistently change your approach to training. One of the best ways to get used to doing this is using a holistic training method, varying your plan from week to week until you get the hang of switching things around regularly.
One of the most common mistakes fitness enthusiasts make is over training. If you see some positive results it can become easy to get addicted to going to the gym. The thing is, however, when it comes to fitness 'more' does not necessarily mean 'better'. Your body needs time to recover from each workout and if you're back in the gym the following evening you won't be able to see any results. Try to keep it under five sessions per week.
Understanding the supplement industry is nowhere near as difficult as many people make it for themselves. When looking to use a whey protein supplement there are just two things you need to look for to see if it suits your goals. Firstly, check that it's got a protein content of 20-30 grams per serving. Science tells us that we cannot store more than this, so there's no need to purchase a product containing any more than that if your goal is to get leaner. Secondly, take a quick look at the carbohydrate content it offers. If it gives you as much carbs as protein then it's designed for weight gain, so if your goal is to get leaner you want a product which checks the box for your protein intake but keeps the carb count fairly low.
The battle to build a better physique is usually won and lost outside of the gym, however. Most people are happy to exercise and drink protein shakes but they switch off when they get back home or go out with their friends at the weekend. Make no mistake about it, you'll need to get your diet in check. If you are unsure how many calories you need to be eating per day you can start by taking your goal weight and multiplying the figure by 15. This will give you a good estimate to work with.
While little used techniques like holistic training will provide a modern edge to your training, the main ingredients of learning how to build muscle are as old as the gym itself. Learning how to work out your daily calories and afford your muscles enough time to recover from each session will be as valuable as exercise itself. If you can stick to the four steps shown to you here for the next three months you will see a fantastic change.
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Further info: Great Britain's most followed fitness instructor, Russ Howe PTI shows thousands of people how to build muscle in the gym each week. Discover holistic training with his free video next.
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