If you are trying to build a more powerful physique it's highly likely that you've already encountered the massive amount of conflicting information and false teachings which populate the fitness industry. One thing is for certain, if you're trying to learn how to build muscle you will go a long way to achieving your goals if you simply keep things basic.
A lot of the things you see people doing in gyms these days has been passed onto them by sources which don't have any real scientific backing behind them, wrapped up as the latest thing or training system, and before long they've spread into countless gyms despite not having any proof behind their claims.
Muscular hypertrophy is not a complicated thing, despite the raft of trainers who seem hell bent on confusing clients to the point where they don't know why they're training at all. A lot of this is done in order for the trainer to attempt to justify why the fitness enthusiast 'needs' them there, when in fact you can apply the proven rules to strength and power training on your own and see results.
One of the first things you need to look at is a varied workout regime. If you keep doing the same thing in the gym you'll notice that early gains are offset by a stale routine which doesn't continue to yield results. One way to ensure you keep changing your routine is to adopt a holistic training approach. This means instead of staying on the same workout plan for months on end, you'll be switching styles every single week. That's right, one week you could find yourself going for high reps and lots of sets, followed by another week where you focus on full body workouts requiring lower rep ranges. This approach will stop you from hitting a plateau and will help fat loss and hypertrophy to continue at a fast rate.
The second most common problem behind variety is recovery. This usually strikes after about three weeks of continued exercise and dieting, when we begin seeing physical results. We don't want to stop training, right? If you got those results training three times per week, just imagine what you could do if you trained six days per week. That's a bad approach to take, because your body needs the recovery time between sessions almost as much as it needs the workouts in the first place. Don't train more than five days per week.
When it comes to supplements there are a few important things to consider. If you find it difficult to gain size you will want to go for a whey protein supplement which is geared around helping you pack an extra punch when it comes to calories and carbohydrates. If you don't find it necessarily difficult to gain weight you can stick with the standard choice for lean size, which is a supplement providing around 20 grams of protein combined with a relatively low carbohydrate count.
You should also look to make the most of your eating habits outside of the gym, don't neglect them and presume that you'll get results just because you're putting the work in with your training. To establish a ball park figure for your daily calorie intake simply multiply your goal body weight, in pounds, by fifteen. Around 30% of your total intake should arrive from protein, with 50% coming in the form of carbohydrates and the remaining 20% arriving from healthy fats. All the macro nutrients will be needed if you are to achieve your long term fitness goals.
While little used techniques like holistic training will provide a modern edge to your training, the main ingredients of learning how to build muscle are as old as the gym itself. Learning how to work out your daily calories and afford your muscles enough time to recover from each session will be as valuable as exercise itself. If you can stick to the four steps shown to you here for the next three months you will see a fantastic change.
A lot of the things you see people doing in gyms these days has been passed onto them by sources which don't have any real scientific backing behind them, wrapped up as the latest thing or training system, and before long they've spread into countless gyms despite not having any proof behind their claims.
Muscular hypertrophy is not a complicated thing, despite the raft of trainers who seem hell bent on confusing clients to the point where they don't know why they're training at all. A lot of this is done in order for the trainer to attempt to justify why the fitness enthusiast 'needs' them there, when in fact you can apply the proven rules to strength and power training on your own and see results.
One of the first things you need to look at is a varied workout regime. If you keep doing the same thing in the gym you'll notice that early gains are offset by a stale routine which doesn't continue to yield results. One way to ensure you keep changing your routine is to adopt a holistic training approach. This means instead of staying on the same workout plan for months on end, you'll be switching styles every single week. That's right, one week you could find yourself going for high reps and lots of sets, followed by another week where you focus on full body workouts requiring lower rep ranges. This approach will stop you from hitting a plateau and will help fat loss and hypertrophy to continue at a fast rate.
The second most common problem behind variety is recovery. This usually strikes after about three weeks of continued exercise and dieting, when we begin seeing physical results. We don't want to stop training, right? If you got those results training three times per week, just imagine what you could do if you trained six days per week. That's a bad approach to take, because your body needs the recovery time between sessions almost as much as it needs the workouts in the first place. Don't train more than five days per week.
When it comes to supplements there are a few important things to consider. If you find it difficult to gain size you will want to go for a whey protein supplement which is geared around helping you pack an extra punch when it comes to calories and carbohydrates. If you don't find it necessarily difficult to gain weight you can stick with the standard choice for lean size, which is a supplement providing around 20 grams of protein combined with a relatively low carbohydrate count.
You should also look to make the most of your eating habits outside of the gym, don't neglect them and presume that you'll get results just because you're putting the work in with your training. To establish a ball park figure for your daily calorie intake simply multiply your goal body weight, in pounds, by fifteen. Around 30% of your total intake should arrive from protein, with 50% coming in the form of carbohydrates and the remaining 20% arriving from healthy fats. All the macro nutrients will be needed if you are to achieve your long term fitness goals.
While little used techniques like holistic training will provide a modern edge to your training, the main ingredients of learning how to build muscle are as old as the gym itself. Learning how to work out your daily calories and afford your muscles enough time to recover from each session will be as valuable as exercise itself. If you can stick to the four steps shown to you here for the next three months you will see a fantastic change.
About the Author:
Writer: Great Britain's most watched personal trainer, Russ Howe PTI teaches classes of hundreds how to build muscle in the gym each week. Learn about holistic training with his free guide today.
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