If you ask for advice on how to build muscle you'll probably get a different answer from every person you ask, so today we're going to cover the fundamental rules of building a leaner, stronger physique.
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.
The main problem when somebody has not seen any results in the gym is variety. If you get stuck in the same routine it will stop giving you results no matter how good it may have been when you put it together. Your body's job is to adapt and make things easier for you to cope, so you'll need to use different approaches to get continued results. If you have had issues progressing you workouts in the past you should look at using the holistic training approach, which involves switching each week between different fitness concepts, such as going from high rep workouts to HIIT sessions, then strength training without cardio.
Understanding the importance of rest is also a major factor in your potential success. Too many people, particularly beginners, get hooked on the feeling of seeing positive results and they don't take a day off. Believe it or not, taking a day off is exactly what your body needs when you're trying to get stronger and leaner. You should be training no more than four times per week with weights at the start.
Understanding the supplement industry is nowhere near as difficult as many people make it for themselves. When looking to use a whey protein supplement there are just two things you need to look for to see if it suits your goals. Firstly, check that it's got a protein content of 20-30 grams per serving. Science tells us that we cannot store more than this, so there's no need to purchase a product containing any more than that if your goal is to get leaner. Secondly, take a quick look at the carbohydrate content it offers. If it gives you as much carbs as protein then it's designed for weight gain, so if your goal is to get leaner you want a product which checks the box for your protein intake but keeps the carb count fairly low.
The battle to build a better physique is usually won and lost outside of the gym, however. Most people are happy to exercise and drink protein shakes but they switch off when they get back home or go out with their friends at the weekend. Make no mistake about it, you'll need to get your diet in check. If you are unsure how many calories you need to be eating per day you can start by taking your goal weight and multiplying the figure by 15. This will give you a good estimate to work with.
If you apply the four rules in today's post over the next three to four months you will notice how much easier it becomes to achieve the physique you desire. Learning how to build muscle is an often over complicated affair, but the truth is the main principles are very easy indeed. Holistic training is a great way to keep your workout program fresh, whereas time tested principles such as resting appropriately and learning the basics of whey protein supplements will go a long way to helping you reach your overall goal.
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.
The main problem when somebody has not seen any results in the gym is variety. If you get stuck in the same routine it will stop giving you results no matter how good it may have been when you put it together. Your body's job is to adapt and make things easier for you to cope, so you'll need to use different approaches to get continued results. If you have had issues progressing you workouts in the past you should look at using the holistic training approach, which involves switching each week between different fitness concepts, such as going from high rep workouts to HIIT sessions, then strength training without cardio.
Understanding the importance of rest is also a major factor in your potential success. Too many people, particularly beginners, get hooked on the feeling of seeing positive results and they don't take a day off. Believe it or not, taking a day off is exactly what your body needs when you're trying to get stronger and leaner. You should be training no more than four times per week with weights at the start.
Understanding the supplement industry is nowhere near as difficult as many people make it for themselves. When looking to use a whey protein supplement there are just two things you need to look for to see if it suits your goals. Firstly, check that it's got a protein content of 20-30 grams per serving. Science tells us that we cannot store more than this, so there's no need to purchase a product containing any more than that if your goal is to get leaner. Secondly, take a quick look at the carbohydrate content it offers. If it gives you as much carbs as protein then it's designed for weight gain, so if your goal is to get leaner you want a product which checks the box for your protein intake but keeps the carb count fairly low.
The battle to build a better physique is usually won and lost outside of the gym, however. Most people are happy to exercise and drink protein shakes but they switch off when they get back home or go out with their friends at the weekend. Make no mistake about it, you'll need to get your diet in check. If you are unsure how many calories you need to be eating per day you can start by taking your goal weight and multiplying the figure by 15. This will give you a good estimate to work with.
If you apply the four rules in today's post over the next three to four months you will notice how much easier it becomes to achieve the physique you desire. Learning how to build muscle is an often over complicated affair, but the truth is the main principles are very easy indeed. Holistic training is a great way to keep your workout program fresh, whereas time tested principles such as resting appropriately and learning the basics of whey protein supplements will go a long way to helping you reach your overall goal.
About the Author:
Writer: The UK's most followed fitness instructor, Russ Howe PTI teaches thousands of people how to build muscle online every week. Learn about holistic training with his free video today.
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