If you ask any man in the gym about their long term goal it is highly likely one of those goals will be learning how to build muscle and achieve a more impressive body. Whether it's for our job, our hobby or even for the opposite sex, the fact is most of us are desperate to be a bit leaner. Today we will teach you how to do it.
Before you begin reaping the results your hard earned efforts in the gym deserve, you must first understand what each of these principles means.
* Learn how to focus your workouts on compound exercises.
* You don't grow in the gym, you grow while resting.
* Do not, under any circumstances, neglect your diet.
By following these three principles you will be able to experience a new realm in strength and size. If you have been training for a while and have perhaps hit a plateau, these principles will help you to overcome it. Starting with the first rule, which talks about multi-joint exercises, we are going to run through what each point means in a little bit more depth for you.
The main issue with people who want to get bigger in the gym is that they tend to spend too much time doing isolation exercises and not enough time on compound movements. Your compounds are your key to success, so use them as the basis of your session. You may enjoy the bench press, which is a great compound exercise, but the other lifts tend to be neglected in favor of small isolated movements such as bicep curls. Squats, pull ups and shoulder press need more attention here.
That's not to say you should not perform isolation exercises, of course, they are still very useful. Just be sure to build your workout routine around your biggest lifts. By that we mean don't exhaust your chest before you have performed your bench press and don't wipe out your quadriceps before you attempt squats.
That alone will be enough to get even the most hard gainers on the right road to success. But once you start seeing positive results, going to the gym can become slightly addictive. That is particularly true for those who have been struggling to get results and all of a sudden find that they are finally getting somewhere. As people we naturally assume that more means better, but in terms of adding lean tissue it is not true.
Resting is highly important to your success, particularly when aiming to build size and strength. Despite popular belief, you do not build while you are training in the gym. The process actually occurs while you are sat at home resting and if you neglect to allow your sufficient time you won't get the benefits of your hard training.
The third and final rule covers diet. That's correct, even though your goal is size you still have to watch what you eat. After all, there is a difference between adding good size and bad size, I'm sure you understand exactly what we mean there!
You can work out how many calories per day you should eat by simply taking your current body weight in kilo's and multiplying it by twenty five. That's your basal metabolic rate and you should add a further 50% to that target to allow you to get a good building plan established.
Getting enough calories is one thing, of course, but it's another thing entirely to get them from the best possible places. All calories are not created equal and you need to pay a little attention to your intake of the three macro nutrients to get the most from your daily eating plan. Try to obtain 30% of your calorie intake from protein, 20% from fat and 50% from carbohydrates.
Thousands of gym members tend to use over complicated theories on how to lose weight or how to build muscle when in truth it's actually very straightforward. That being said, of course, you cannot expect to get results without putting in the work.
Before you begin reaping the results your hard earned efforts in the gym deserve, you must first understand what each of these principles means.
* Learn how to focus your workouts on compound exercises.
* You don't grow in the gym, you grow while resting.
* Do not, under any circumstances, neglect your diet.
By following these three principles you will be able to experience a new realm in strength and size. If you have been training for a while and have perhaps hit a plateau, these principles will help you to overcome it. Starting with the first rule, which talks about multi-joint exercises, we are going to run through what each point means in a little bit more depth for you.
The main issue with people who want to get bigger in the gym is that they tend to spend too much time doing isolation exercises and not enough time on compound movements. Your compounds are your key to success, so use them as the basis of your session. You may enjoy the bench press, which is a great compound exercise, but the other lifts tend to be neglected in favor of small isolated movements such as bicep curls. Squats, pull ups and shoulder press need more attention here.
That's not to say you should not perform isolation exercises, of course, they are still very useful. Just be sure to build your workout routine around your biggest lifts. By that we mean don't exhaust your chest before you have performed your bench press and don't wipe out your quadriceps before you attempt squats.
That alone will be enough to get even the most hard gainers on the right road to success. But once you start seeing positive results, going to the gym can become slightly addictive. That is particularly true for those who have been struggling to get results and all of a sudden find that they are finally getting somewhere. As people we naturally assume that more means better, but in terms of adding lean tissue it is not true.
Resting is highly important to your success, particularly when aiming to build size and strength. Despite popular belief, you do not build while you are training in the gym. The process actually occurs while you are sat at home resting and if you neglect to allow your sufficient time you won't get the benefits of your hard training.
The third and final rule covers diet. That's correct, even though your goal is size you still have to watch what you eat. After all, there is a difference between adding good size and bad size, I'm sure you understand exactly what we mean there!
You can work out how many calories per day you should eat by simply taking your current body weight in kilo's and multiplying it by twenty five. That's your basal metabolic rate and you should add a further 50% to that target to allow you to get a good building plan established.
Getting enough calories is one thing, of course, but it's another thing entirely to get them from the best possible places. All calories are not created equal and you need to pay a little attention to your intake of the three macro nutrients to get the most from your daily eating plan. Try to obtain 30% of your calorie intake from protein, 20% from fat and 50% from carbohydrates.
Thousands of gym members tend to use over complicated theories on how to lose weight or how to build muscle when in truth it's actually very straightforward. That being said, of course, you cannot expect to get results without putting in the work.
About the Author:
About today's writer: Russ Howe PTI is the UK's leading personal trainer. If you need to learn how to build muscle or how to lose weight our easy video guides will help you get the most from your training.
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