Learning how to build muscle is a rocky road which most people find difficult to navigate. While science has shown us great advancements in training like high intensity interval training it isn't all good news - there has been countless nonsense over the years, and the majority of people get lost.
Yet, the basic principles which were true 30 years ago during bodybuilding's heyday are still true today. We haven't actually improved greatly on the hypertrophy process.
They include:
1. Multi-joint exercises outperform isolation exercise every day.
Exercises such as the lat pulldown, bench press, squat and lunge remain key figureheads in any size and strength routine.
Any compound exercise will recruit more muscle fibers than an isolation move, therefore you'll gain more size over a shorter period of time.
2. Learn how many reps to perform.
Studies show that the greatest amount of lean muscle is gained when aiming for a weight which causes you to fail in the 8-12 rep range.
You'll be stronger on some exercises, naturally, but you can begin using your rep range as a guide to tell you if you are going too light or too heavy.
3. Consistency is the enemy.
If there was one thing that held people back in the gym more than anything else, it's consistency.
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 to grow.
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.
Imagine trying to build on a plot where the foundations were not yet set. Your construction would be constantly falling down again, that's exactly what you're doing to your body by not allowing rest.
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.
Yet, the basic principles which were true 30 years ago during bodybuilding's heyday are still true today. We haven't actually improved greatly on the hypertrophy process.
They include:
1. Multi-joint exercises outperform isolation exercise every day.
Exercises such as the lat pulldown, bench press, squat and lunge remain key figureheads in any size and strength routine.
Any compound exercise will recruit more muscle fibers than an isolation move, therefore you'll gain more size over a shorter period of time.
2. Learn how many reps to perform.
Studies show that the greatest amount of lean muscle is gained when aiming for a weight which causes you to fail in the 8-12 rep range.
You'll be stronger on some exercises, naturally, but you can begin using your rep range as a guide to tell you if you are going too light or too heavy.
3. Consistency is the enemy.
If there was one thing that held people back in the gym more than anything else, it's consistency.
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 to grow.
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.
Imagine trying to build on a plot where the foundations were not yet set. Your construction would be constantly falling down again, that's exactly what you're doing to your body by not allowing rest.
The importance of diet is just one of the five rules touched upon in the video guide on how to build muscle accompanying today's article.
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:
About the author: Pick up key tips revealing how to build muscle and how to implement high intensity interval training properly for immediate gains via the free fitness blog from top online strength coach Russ Howe PTI.
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