Every single day as a Personal Trainer I am asked how to build muscle by guys looking to pack on some additional size. Some have struggled for years, others are just starting out. Either way, this is an issue which has the vast majority of gym users confused.
Today we answer this question for you. Right here, right now.
Firstly we need to establish your goal. Believe it or not, this is the area where men first lose their way. Whereas women are forthcoming in their desire to lose body fat, men tend to want the best of both worlds. How many times have we heard that somebody wishes to lose fat but also get bigger and stronger? Too many.
The fact is this goal makes it harder for you to succeed. If you're not used to training you may find that you get the best of both worlds for the first month or so but after your body adapts to your new training lifestyle those results slow down. You need to make a choice.
Most people assume what they do in the gym will determine whether they get bigger or lose fat. This is incorrect. This mainly comes down to diet. In order to get bigger you must eat more than you do now each day, whereas to cut you'll need to eat less. So this is why we must make a choice, depending on our individual goals.
Most people try to fit a workout in after a hard day at our jobs or when our family life permits us a break, so we are not able to construct a complex workout routine or the nutritional plan of a top athlete, therefore we need to decide what we want to do and stick with it.
Once you have simply decided what you want to achieve, you can begin dieting for that specific goal and then we're ready to begin looking at your actual workout routine. We'll cover the following aspects here:
* What type of exercises should you do?
* How often should you train?
* What reps should you do?
Put the focus of your workouts on big, compound movements. These multi-joint movements require the most muscle fibres to perform, therefore resulting in greater size and strength gains, too. Bench press, squats and other compound movements are simple yet ideal. Don't spend too long working small muscle groups by themselves, i.e. there is little point in performing five sets of an isolation exercise for your forearms...
Furthermore, understand the importance of rest. When training for size your body does not grow while your are in the gym. On the contrary, it grows while you are at rest. Try not to perform more than 4 sessions per week and you will see a great return in gains. It's hard to stay away when you get into training, but it is very important.
When trying to figure out how many reps you should do to add size and strength this simple system will help you on every exercise you perform. Your reps should land between 8-12, the ideal zone for hypertrophy (growth). Good for you if you can perform 100 reps on a bench press with a certain weight, but it will not make you any bigger. Once you can push beyond twelve the resistance should be knocked up.
Now you know the basic rules of how to build muscle in the gym, we recommend you take some time to apply the tips to your own individual routine and you will be amazed at the results you can achieve!
Today we answer this question for you. Right here, right now.
Firstly we need to establish your goal. Believe it or not, this is the area where men first lose their way. Whereas women are forthcoming in their desire to lose body fat, men tend to want the best of both worlds. How many times have we heard that somebody wishes to lose fat but also get bigger and stronger? Too many.
The fact is this goal makes it harder for you to succeed. If you're not used to training you may find that you get the best of both worlds for the first month or so but after your body adapts to your new training lifestyle those results slow down. You need to make a choice.
Most people assume what they do in the gym will determine whether they get bigger or lose fat. This is incorrect. This mainly comes down to diet. In order to get bigger you must eat more than you do now each day, whereas to cut you'll need to eat less. So this is why we must make a choice, depending on our individual goals.
Most people try to fit a workout in after a hard day at our jobs or when our family life permits us a break, so we are not able to construct a complex workout routine or the nutritional plan of a top athlete, therefore we need to decide what we want to do and stick with it.
Once you have simply decided what you want to achieve, you can begin dieting for that specific goal and then we're ready to begin looking at your actual workout routine. We'll cover the following aspects here:
* What type of exercises should you do?
* How often should you train?
* What reps should you do?
Put the focus of your workouts on big, compound movements. These multi-joint movements require the most muscle fibres to perform, therefore resulting in greater size and strength gains, too. Bench press, squats and other compound movements are simple yet ideal. Don't spend too long working small muscle groups by themselves, i.e. there is little point in performing five sets of an isolation exercise for your forearms...
Furthermore, understand the importance of rest. When training for size your body does not grow while your are in the gym. On the contrary, it grows while you are at rest. Try not to perform more than 4 sessions per week and you will see a great return in gains. It's hard to stay away when you get into training, but it is very important.
When trying to figure out how many reps you should do to add size and strength this simple system will help you on every exercise you perform. Your reps should land between 8-12, the ideal zone for hypertrophy (growth). Good for you if you can perform 100 reps on a bench press with a certain weight, but it will not make you any bigger. Once you can push beyond twelve the resistance should be knocked up.
Now you know the basic rules of how to build muscle in the gym, we recommend you take some time to apply the tips to your own individual routine and you will be amazed at the results you can achieve!
About the Author:
About the Coach: Russ Howe PTI is a popular personal trainer. Learn how to build muscle with our new video guide showing the five principles to a more powerful physique and the best shoulder building exercises.
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