If you were able to ask one fitness based question and get a straight answer, most men would ask for advice on how to build muscle as easily as possible. Sadly, getting a straight answer on any topic in fitness is something which most men deem to be impossible. Simple techniques such as high intensity interval training and power-based explosive training have been over complicated beyond the point where most people can hold their interest.
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.
They include:
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.
The body is forced to grow at an advanced rate with these particular exercise because it needs to recruit far more muscle fibers to get you through the exercises.
2. Learn how many reps to perform.
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.
This weight will change on each exercise, of course, but use this rep zone as a guide to tell you if you are lifting heavy enough to see progress.
3. Consistency is the enemy.
If there was one thing that held people back in the gym more than anything else, it's consistency.
Consistently doing the same routine or lifting the same figures will lead you to a plateau. In order to build a better body you need to give your body a physical reason to grow. This can only be done by giving it weights which it finds hard to deal with.
4. Sleep is hugely important to increasing muscle size.
Contrary to popular belief, you do not build new size in the gym. The process of building actually takes place during sleep...
If you try to get eight to twelve hours of sleep on a consistent basis, it is a guaranteed method to increase your size and strength. That's because the body releases growth hormone and testosterone at this point, so neglecting this phase of the day is not advised.
Disallowing sleep is comparable to building a wall one day and then returning the next day to knock it all down and build it again. Overall, you may have a nice new wall but it is not any bigger than it was yesterday.
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.
They include:
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.
The body is forced to grow at an advanced rate with these particular exercise because it needs to recruit far more muscle fibers to get you through the exercises.
2. Learn how many reps to perform.
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.
This weight will change on each exercise, of course, but use this rep zone as a guide to tell you if you are lifting heavy enough to see progress.
3. Consistency is the enemy.
If there was one thing that held people back in the gym more than anything else, it's consistency.
Consistently doing the same routine or lifting the same figures will lead you to a plateau. In order to build a better body you need to give your body a physical reason to grow. This can only be done by giving it weights which it finds hard to deal with.
4. Sleep is hugely important to increasing muscle size.
Contrary to popular belief, you do not build new size in the gym. The process of building actually takes place during sleep...
If you try to get eight to twelve hours of sleep on a consistent basis, it is a guaranteed method to increase your size and strength. That's because the body releases growth hormone and testosterone at this point, so neglecting this phase of the day is not advised.
Disallowing sleep is comparable to building a wall one day and then returning the next day to knock it all down and build it again. Overall, you may have a nice new wall but it is not any bigger than it was yesterday.
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:
About the author: Discover key tips teaching you how to build muscle and how to perform high intensity interval training properly for immediate gains on the exclusive training website from top online strength coach Russ Howe PTI.
No comments:
Post a Comment