If you were able to ask one fitness based question and get a straight answer, most men would ask for advice on how to build muscle as easily as possible. Sadly, getting a straight answer on any topic in fitness is something which most men deem to be impossible. Simple techniques such as high intensity interval training and power-based explosive training have been over complicated beyond the point where most people can hold their interest.
Despite the huge strides forward we have taken in the fitness industry, if you harbor dreams of building cold, hard, lean muscle you would do very well to return to the basic fundamental rules of size and strength.
They include:
1. Focusing on compound lifts is imperative.
Despite the array of new equipment in gyms these days, you still cannot defeat squats, deadlifts and military press for fast results.
This is because they recruit more fibers in the muscles, which will in turn cause a greater impetus on the body to grow bigger and stronger for future workouts.
2. Learn how many reps to perform.
Several key studies have revealed that the eight to twelve repetition range is optimal for building muscular size and strength.
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.
While consistently attending the gym is a great thing, consistency can also be a bad thing, as you're about to see.
That may sound strange, but consistently lifting the same weight over and over will not see you hit new results. As your body begins to adapt to an exercise, you will need to push it harder than before to see new results. Therefore, make increasing your lifts an absolute priority.
4. Sleep is hugely important to increasing muscle size.
Sleep is vastly under-rated by most gym users. You must remember that the body undergoes it's major rebuilding phase during the hours of a deep sleep.
Neglecting to go to bed at a decent hour is one of the top reasons why most men find it hard to develop a bigger body. Eight to ten hours is the optimal time to aim for. Less than this and you are asking for problems.
This could be compared to leaving the cement to set on a brick wall, but returning the following day and trying to build on it even further. You're basically knocking yourself down all the time and going nowhere.
If your quest to discover how to build muscle has so far led you down an unsuccessful route, or you have got lost in the jargon which surrounds techniques such as high intensity interval training and strength training, you are not alone. Most people are in the same boat. You can begin getting on the right track by applying the four rules you have learnt today.
Despite the huge strides forward we have taken in the fitness industry, if you harbor dreams of building cold, hard, lean muscle you would do very well to return to the basic fundamental rules of size and strength.
They include:
1. Focusing on compound lifts is imperative.
Despite the array of new equipment in gyms these days, you still cannot defeat squats, deadlifts and military press for fast results.
This is because they recruit more fibers in the muscles, which will in turn cause a greater impetus on the body to grow bigger and stronger for future workouts.
2. Learn how many reps to perform.
Several key studies have revealed that the eight to twelve repetition range is optimal for building muscular size and strength.
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.
While consistently attending the gym is a great thing, consistency can also be a bad thing, as you're about to see.
That may sound strange, but consistently lifting the same weight over and over will not see you hit new results. As your body begins to adapt to an exercise, you will need to push it harder than before to see new results. Therefore, make increasing your lifts an absolute priority.
4. Sleep is hugely important to increasing muscle size.
Sleep is vastly under-rated by most gym users. You must remember that the body undergoes it's major rebuilding phase during the hours of a deep sleep.
Neglecting to go to bed at a decent hour is one of the top reasons why most men find it hard to develop a bigger body. Eight to ten hours is the optimal time to aim for. Less than this and you are asking for problems.
This could be compared to leaving the cement to set on a brick wall, but returning the following day and trying to build on it even further. You're basically knocking yourself down all the time and going nowhere.
If your quest to discover how to build muscle has so far led you down an unsuccessful route, or you have got lost in the jargon which surrounds techniques such as high intensity interval training and strength training, you are not alone. Most people are in the same boat. You can begin getting on the right track by applying the four rules you have learnt today.
About the Author:
Contact info: Pick up key tips teaching you how to build muscle and how to implement high intensity interval training properly for immediate gains via the free fitness blog from leading UK personal trainer Russ Howe PTI.
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