As a fitness instructor, people regularly ask me how to build muscle quickly. Today's article will give you a quick overview on the simple things you need to focus on if your goal is to build a bigger body over the next couple of months.
You may be scrambling back to re-read what we just said but don't worry we did not make a mistake. We will show you how to get results within a couple of months, not a couple of years.
If you apply these tips correctly you'll notice results are easy to come by. The main problem in the fitness business is that there is so much confusion and this is what leads to many people wasting years looking for over complicated, and often very expensive, solutions to a simple problem.
If you want to get bigger and stronger, you need to know just a few proven rules.
#1 Go with compound movements for maximum results.
#2 The rep range you aim for will help to determine what type of results you get.
#3 Make sure you get the basics of your diet in place.
It might seem quite simple, given the number of next big thing plans out there which promise to give the the 'secrets' of building a better body, but those three rules are dynamite in your pocket. If you can take advantage of those three steps you will not have any issues building the body you desire.
Compound movements are multiple joint exercises which force your body to recruit more muscle fibers and therefore work harder. Exercises such as bench press and squats are perfect examples of great compound movements.
Don't spend hours working smaller muscles. For example, there will be countless guys at your local gym doing endless sets of bicep curls or triceps pushdowns. You will notice far better results if you focus your time on the big movements which recruit more muscle fibers to perform.
Of course, there is more to this than just knowing which exercises will get you the results. You also need to know how many repetitions to aim for and have a system in place to consistently progress you to new levels.
The ideal rep range for size and strength is anywhere between 8 and 12. You can use this as a system to monitor your progress and learn when to increase the resistance, too. Once you can comfortably perform twelve reps you need to increase the resistance, trying to stay within that 8-12 zone the entire time.
Diet is where most folks go wrong in the gym. Your ideal physique, in particular your abs, are going to be carved in the kitchen rather than in the gym. Remember that. People often forget the importance of dieting and believe it's only for people who are trying to lose weight.
Instead of looking at how many calories you eat per day try looking at what those calories are made up with. You may find that you are already eating enough food, but the sources of the food could be changed to increase your results. Try aiming to split your calories between 30% protein, 50% carbohydrates and 20% fats.
If you've had a certain body part which has proved difficult to get results with, you will find that the three steps will help you to bring it back up to speed. So before you spend hours pouring over the best shoulder building exercises or top chest workouts we recommend getting on top of the basics first.
Too many people are endlessly trying to figure out how to build muscle that they miss the obvious answer by over complicating it. Once you know the three simple rules you are ready to go.
You may be scrambling back to re-read what we just said but don't worry we did not make a mistake. We will show you how to get results within a couple of months, not a couple of years.
If you apply these tips correctly you'll notice results are easy to come by. The main problem in the fitness business is that there is so much confusion and this is what leads to many people wasting years looking for over complicated, and often very expensive, solutions to a simple problem.
If you want to get bigger and stronger, you need to know just a few proven rules.
#1 Go with compound movements for maximum results.
#2 The rep range you aim for will help to determine what type of results you get.
#3 Make sure you get the basics of your diet in place.
It might seem quite simple, given the number of next big thing plans out there which promise to give the the 'secrets' of building a better body, but those three rules are dynamite in your pocket. If you can take advantage of those three steps you will not have any issues building the body you desire.
Compound movements are multiple joint exercises which force your body to recruit more muscle fibers and therefore work harder. Exercises such as bench press and squats are perfect examples of great compound movements.
Don't spend hours working smaller muscles. For example, there will be countless guys at your local gym doing endless sets of bicep curls or triceps pushdowns. You will notice far better results if you focus your time on the big movements which recruit more muscle fibers to perform.
Of course, there is more to this than just knowing which exercises will get you the results. You also need to know how many repetitions to aim for and have a system in place to consistently progress you to new levels.
The ideal rep range for size and strength is anywhere between 8 and 12. You can use this as a system to monitor your progress and learn when to increase the resistance, too. Once you can comfortably perform twelve reps you need to increase the resistance, trying to stay within that 8-12 zone the entire time.
Diet is where most folks go wrong in the gym. Your ideal physique, in particular your abs, are going to be carved in the kitchen rather than in the gym. Remember that. People often forget the importance of dieting and believe it's only for people who are trying to lose weight.
Instead of looking at how many calories you eat per day try looking at what those calories are made up with. You may find that you are already eating enough food, but the sources of the food could be changed to increase your results. Try aiming to split your calories between 30% protein, 50% carbohydrates and 20% fats.
If you've had a certain body part which has proved difficult to get results with, you will find that the three steps will help you to bring it back up to speed. So before you spend hours pouring over the best shoulder building exercises or top chest workouts we recommend getting on top of the basics first.
Too many people are endlessly trying to figure out how to build muscle that they miss the obvious answer by over complicating it. Once you know the three simple rules you are ready to go.
About the Author:
Coach: Russ Howe PTI is a trusted personal trainer. See how to build muscle with our free video guide giving the 5 steps to a more muscular body and the best shoulder building exercises.
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