Asking for advice on how to build muscle can seem rather daunting. This is largely due to the severe jargon which surrounds unfamiliar new techniques like body weight workouts and high intensity interval training but it is also something which needn't be so confusing.
This may come as a little shock, but the foundations of building lean tissue are primarily the same as they were thirty or forty years ago. Things have got more advanced in certain areas, but the overall principles still stand tall.
They include:
1. Focusing on compound lifts is imperative.
These are your biggest exercises and they include moves such as the barbell squat, deadlift and bench press.
Any compound exercise will recruit more muscle fibers than an isolation move, therefore you'll gain more size over a shorter period of time.
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.
Now that you know the optimal rep range, try using it to determine whether you were previously lifting too light or even going too heavy on certain exercises.
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.
This may come as a little shock, but the foundations of building lean tissue are primarily the same as they were thirty or forty years ago. Things have got more advanced in certain areas, but the overall principles still stand tall.
They include:
1. Focusing on compound lifts is imperative.
These are your biggest exercises and they include moves such as the barbell squat, deadlift and bench press.
Any compound exercise will recruit more muscle fibers than an isolation move, therefore you'll gain more size over a shorter period of time.
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.
Now that you know the optimal rep range, try using it to determine whether you were previously lifting too light or even going too heavy on certain exercises.
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.
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Article by: Discover more proven rules revealing how to build muscle and how to perform high intensity interval training effectively for immediate gains on the exclusive training website from top online strength coach Russ Howe PTI.
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