Most people do not know how build muscle. Despite the millions of us who use the gym, this is a very common problem. Most of us don't know what type of exercises are effective.
If you are ready to learn the facts you are in the correct place.
Before you go the the gym for your next session, take a moment and think about your current routine. Do you spend too much time playing around with little exercises that don't make very much difference to your overall physique? If you are like most people, the answer here is certainly yes.
For faster results squash your current routine.
Sometimes in order to reach your destination faster you have to go back to basics. The old school techniques which have stood the test of time and still return quality results when applied correctly. I am talking of course about compound exercises.
That's right, despite the fact that working out has become increasingly more scientific in recent years we still need to return to the very beginning when we want to increase our size and strength. Performing a heavy bench press is still excellent for chest building, shoulder press is still the optimal shoulder building exercise, you get the picture...
Those big multi-joint exercises are the ones which still yield the best results so make them the baseline of each gym workout. If you improve your bench press you will improve your chest, it's really as simple as that. Keep your isolation exercises in there to give your session a good overall effect but make your compound lifts the main event.
The next question on most people's lips is usually to find out how much weight they need to use. A good system to use here is the eight-to-twelve rule. Your hypertrophy zone is eight to twelve reps, so start with a weight you can only lift eight times. Keep working with that wight until you are able to perform twelve reps with it. Once you can do that you are ready to increase the resistance and go back to eight reps.
Although very simple, that rule will keep you pushing for new progress and continually lifting more on your big lifts.
Prioritize your efforts around the big lifts which will get you more bang for your buck. Maybe you already know some people who spend too long in the gym and don't get the return you feel their efforts call for. Use that as an example for you. Focus on the exercises which really matter the most.
Resting up is crucial too, of course. As well as taking days off from training you also need to ensure you aren't skipping sleep on a regular basis.
This routine will help you to learn the basic rules of how to build muscle and help you to push beyond the level you have already achieved. You may be surprised by it's simplicity, but you will be impressed by it's results. As a personal trainer I have seen it first hand.
If you are ready to learn the facts you are in the correct place.
Before you go the the gym for your next session, take a moment and think about your current routine. Do you spend too much time playing around with little exercises that don't make very much difference to your overall physique? If you are like most people, the answer here is certainly yes.
For faster results squash your current routine.
Sometimes in order to reach your destination faster you have to go back to basics. The old school techniques which have stood the test of time and still return quality results when applied correctly. I am talking of course about compound exercises.
That's right, despite the fact that working out has become increasingly more scientific in recent years we still need to return to the very beginning when we want to increase our size and strength. Performing a heavy bench press is still excellent for chest building, shoulder press is still the optimal shoulder building exercise, you get the picture...
Those big multi-joint exercises are the ones which still yield the best results so make them the baseline of each gym workout. If you improve your bench press you will improve your chest, it's really as simple as that. Keep your isolation exercises in there to give your session a good overall effect but make your compound lifts the main event.
The next question on most people's lips is usually to find out how much weight they need to use. A good system to use here is the eight-to-twelve rule. Your hypertrophy zone is eight to twelve reps, so start with a weight you can only lift eight times. Keep working with that wight until you are able to perform twelve reps with it. Once you can do that you are ready to increase the resistance and go back to eight reps.
Although very simple, that rule will keep you pushing for new progress and continually lifting more on your big lifts.
Prioritize your efforts around the big lifts which will get you more bang for your buck. Maybe you already know some people who spend too long in the gym and don't get the return you feel their efforts call for. Use that as an example for you. Focus on the exercises which really matter the most.
Resting up is crucial too, of course. As well as taking days off from training you also need to ensure you aren't skipping sleep on a regular basis.
This routine will help you to learn the basic rules of how to build muscle and help you to push beyond the level you have already achieved. You may be surprised by it's simplicity, but you will be impressed by it's results. As a personal trainer I have seen it first hand.
About the Author:
Writer: Russ Howe PTI is a trusted personal trainer. Learn how to build muscle with our new video guide showing the five principles to a more muscular body and the best shoulder building exercises.
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