Millions of people use gyms on a daily basis but if you ask any personal trainer or coach for the most common question they are asked they will tell you it's people asking how to build muscle. That's right, despite fitness being very popular few of us actually know which exercises work best and which ones do not.
In this post we shall show you the facts and help you get a solid routine in place.
If you pull out your current training plan in front of you right now you'll be able to see any potential flaws which have been holding back your progress recently. The most common of these flaws is to spend too long performing small isolation movements rather than the bigger exercises which yield more overall results.
For faster results squash your current routine.
Sometimes in order to reach your destination faster you have to go back to basics. The old school techniques which have stood the test of time and still return quality results when applied correctly. I am talking of course about compound exercises.
Even though science and training has moved forwards at a breakneck speed over the last three decades we still rely on the basics when it comes to weight training. A squat is still the superior leg exercise, a bent over row is still on top when it comes to back exercises, and so on.
Make the big lifts the base of your workout routine. There is nothing wrong with having a few isolation exercises thrown in around them to round out your session but make no mistake about it, you are there to do your compound lifts. To put it simply, if you consistently improve your squat your legs will get bigger. Your body needs to adapt, it has no choice, you will get bigger and stronger.
You are now probably wondering how much weight you need to lift on each exercise to see results so next we'll look into this. Everyone is different, of course, so rather than giving you a weight we'll give you an easy system. Aim your reps towards the 8-12 range. Once you can lift something more than 12 times in a row with good technique it needs to be increased.
That system will keep you constantly pushing for new progress which, in turn, will lead to increased muscle gains.
You probably know people in your life already who spend hour after hour trying to build a better body but the truth is you do not need to. It doesn't need to take over your entire life. Cut out the smaller movements and focus more on the ones which matter more.
Resting up is crucial too, of course. As well as taking days off from training you also need to ensure you aren't skipping sleep on a regular basis.
The next time you hear a guy at your local gym asking for tips on how to build muscle don't be surprised if you tell him what you have picked up today and he doesn't believe you. He'll probably think it's too simple and go off searching for some over complicated miracle solution which costs him a fortune. As a personal trainer I see that guy every day wherever I work. As long as you don't become him you're doing okay!
In this post we shall show you the facts and help you get a solid routine in place.
If you pull out your current training plan in front of you right now you'll be able to see any potential flaws which have been holding back your progress recently. The most common of these flaws is to spend too long performing small isolation movements rather than the bigger exercises which yield more overall results.
For faster results squash your current routine.
Sometimes in order to reach your destination faster you have to go back to basics. The old school techniques which have stood the test of time and still return quality results when applied correctly. I am talking of course about compound exercises.
Even though science and training has moved forwards at a breakneck speed over the last three decades we still rely on the basics when it comes to weight training. A squat is still the superior leg exercise, a bent over row is still on top when it comes to back exercises, and so on.
Make the big lifts the base of your workout routine. There is nothing wrong with having a few isolation exercises thrown in around them to round out your session but make no mistake about it, you are there to do your compound lifts. To put it simply, if you consistently improve your squat your legs will get bigger. Your body needs to adapt, it has no choice, you will get bigger and stronger.
You are now probably wondering how much weight you need to lift on each exercise to see results so next we'll look into this. Everyone is different, of course, so rather than giving you a weight we'll give you an easy system. Aim your reps towards the 8-12 range. Once you can lift something more than 12 times in a row with good technique it needs to be increased.
That system will keep you constantly pushing for new progress which, in turn, will lead to increased muscle gains.
You probably know people in your life already who spend hour after hour trying to build a better body but the truth is you do not need to. It doesn't need to take over your entire life. Cut out the smaller movements and focus more on the ones which matter more.
Resting up is crucial too, of course. As well as taking days off from training you also need to ensure you aren't skipping sleep on a regular basis.
The next time you hear a guy at your local gym asking for tips on how to build muscle don't be surprised if you tell him what you have picked up today and he doesn't believe you. He'll probably think it's too simple and go off searching for some over complicated miracle solution which costs him a fortune. As a personal trainer I see that guy every day wherever I work. As long as you don't become him you're doing okay!
About the Author:
Coach: Russ Howe PTI is a popular personal trainer. See how to build muscle with our new video guide showing the five steps to a more muscular body and the best shoulder building exercises.
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