There is so much confusion online surrounding information on how to build muscle that it is no surprise most fitness enthusiasts find it difficult to get anywhere near the kind of results they want to achieve. Today we will show you how to get past this confusion and generate further results in the gym.
Depending how much research you have done, you may already be aware that in order to force progress from your body you need to be very consistent in your efforts in the gym. But hitting the gym is the easy part and today we shall show you the bits which the majority of people overlook.
The most ridiculous aspect of the health and fitness industry is the amount of conflicting advice out there. Particularly online, which is a virtual mix and match bag of completely different theories. This leads to so many people becoming incredibly lost with their fitness that they just have no clue where to start. In order to get consistent results it's a good idea to get the basics down first.
When it comes to building programs there are a few questions which pop up a lot more than any others. Those are listed for you below...
* What is the optimal number of repetitions to do?
* What should you eat?
* Do you need to train every day or not?
Instead of performing rep after rep in your next workout try to get specific with your goals. If you aim for around twenty reps you will be hitting your muscular endurance zone and if you're trying to build size you aren't going to do it effectively with that way of training. Instead, aim for eight reps in most of your sets.
Once you have got used to training with your specific goal in mind and you begin to look for ways to further shake things up you won't be short on choice. One of the best ways to do this is using techniques like strip sets, super sets and add sets. These will not only provide a great pump but will also stimulate further growth.
A big problem with many fitness enthusiasts is diet. Do you really know what you should be eating? For most people the answer is no. Don't worry though, the basics are covered below.
Eating the right type of food will determine what type of size you add. You can't expect to get big and stay lean if you are feasting on junk foods. Remember it's not just about how many calories you consume, it's also about where those calories come from.
You do not need to watch every single calorie, of course, but having a rough idea of what to eat is an advantage. The 3-5-2 concept has proven most effective and will keep you on the right track. Try to split your calories between 30% protein, 50% carbohydrate and 20% fat. That simple idea is the basis of a solid building diet.
Rest is the final part we want to go over today. Once you begin enjoying your training and seeing results you will find it hard to resist the urge to train whenever and wherever possible. The main problem with this is you can hold yourself back slightly by not allowing your muscles the time to recuperate. Days off are not just useful, they are recommended.
These are three of the most important steps teaching you how to build muscle and retain it. Each of the steps is backed up with scientific research and if you are able to incorporate them into your current routine you will notice increased results.
Depending how much research you have done, you may already be aware that in order to force progress from your body you need to be very consistent in your efforts in the gym. But hitting the gym is the easy part and today we shall show you the bits which the majority of people overlook.
The most ridiculous aspect of the health and fitness industry is the amount of conflicting advice out there. Particularly online, which is a virtual mix and match bag of completely different theories. This leads to so many people becoming incredibly lost with their fitness that they just have no clue where to start. In order to get consistent results it's a good idea to get the basics down first.
When it comes to building programs there are a few questions which pop up a lot more than any others. Those are listed for you below...
* What is the optimal number of repetitions to do?
* What should you eat?
* Do you need to train every day or not?
Instead of performing rep after rep in your next workout try to get specific with your goals. If you aim for around twenty reps you will be hitting your muscular endurance zone and if you're trying to build size you aren't going to do it effectively with that way of training. Instead, aim for eight reps in most of your sets.
Once you have got used to training with your specific goal in mind and you begin to look for ways to further shake things up you won't be short on choice. One of the best ways to do this is using techniques like strip sets, super sets and add sets. These will not only provide a great pump but will also stimulate further growth.
A big problem with many fitness enthusiasts is diet. Do you really know what you should be eating? For most people the answer is no. Don't worry though, the basics are covered below.
Eating the right type of food will determine what type of size you add. You can't expect to get big and stay lean if you are feasting on junk foods. Remember it's not just about how many calories you consume, it's also about where those calories come from.
You do not need to watch every single calorie, of course, but having a rough idea of what to eat is an advantage. The 3-5-2 concept has proven most effective and will keep you on the right track. Try to split your calories between 30% protein, 50% carbohydrate and 20% fat. That simple idea is the basis of a solid building diet.
Rest is the final part we want to go over today. Once you begin enjoying your training and seeing results you will find it hard to resist the urge to train whenever and wherever possible. The main problem with this is you can hold yourself back slightly by not allowing your muscles the time to recuperate. Days off are not just useful, they are recommended.
These are three of the most important steps teaching you how to build muscle and retain it. Each of the steps is backed up with scientific research and if you are able to incorporate them into your current routine you will notice increased results.
About the Author:
About the Publisher: Russ Howe PTI is England's most subscribed Personal Trainer. Learn how to build muscle with our free video walkthrough teaching the five principles to a more muscular body.
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