By Arnold Sylvester
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.
This may come as a little shock, but the foundations of building lean tissue are primarily the same as they were thirty or forty years ago. Things have got more advanced in certain areas, but the overall principles still stand tall.
They include:
1. Lift with compound moves as a priority.
Despite the array of new equipment in gyms these days, you still cannot defeat squats, deadlifts and military press for fast results.
The body is forced to grow at an advanced rate with these particular exercise because it needs to recruit far more muscle fibers to get you through the exercises.
2. Aim for the hypertrophy zone.
While high rep training has it's own benefits, you should be aiming for the 8-12 range if your goal is muscular hypertrophy. This is backed up by years of key studies from medical research studies carried out on the subject.
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. Adapt your program to your new strength gains.
If there was one thing that held people back in the gym more than anything else, it's consistency.
The number one way to keep building new gains is to hit your body with a resistance which it cannot handle comfortably. Yet, for some bizarre reason, many men do the same program for years and stick largely to the same weights on their biggest exercises. Variety and progression are the keys to success.
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.
If you try to get eight to twelve hours of sleep on a consistent basis, it is a guaranteed method to increase your size and strength. That's because the body releases growth hormone and testosterone at this point, so neglecting this phase of the day is not advised.
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 goal to learn how to build muscle has so far proved fruitless, these tips will help. It is a very common trait in the fitness industry to over complicate matters and go overboard with unnecessary scientific jargon, as you will easily see by looking for tips on high intensity interval training or drop-set techniques. But these proven principles are simple, yet time-tested.
This may come as a little shock, but the foundations of building lean tissue are primarily the same as they were thirty or forty years ago. Things have got more advanced in certain areas, but the overall principles still stand tall.
They include:
1. Lift with compound moves as a priority.
Despite the array of new equipment in gyms these days, you still cannot defeat squats, deadlifts and military press for fast results.
The body is forced to grow at an advanced rate with these particular exercise because it needs to recruit far more muscle fibers to get you through the exercises.
2. Aim for the hypertrophy zone.
While high rep training has it's own benefits, you should be aiming for the 8-12 range if your goal is muscular hypertrophy. This is backed up by years of key studies from medical research studies carried out on the subject.
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. Adapt your program to your new strength gains.
If there was one thing that held people back in the gym more than anything else, it's consistency.
The number one way to keep building new gains is to hit your body with a resistance which it cannot handle comfortably. Yet, for some bizarre reason, many men do the same program for years and stick largely to the same weights on their biggest exercises. Variety and progression are the keys to success.
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.
If you try to get eight to twelve hours of sleep on a consistent basis, it is a guaranteed method to increase your size and strength. That's because the body releases growth hormone and testosterone at this point, so neglecting this phase of the day is not advised.
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 goal to learn how to build muscle has so far proved fruitless, these tips will help. It is a very common trait in the fitness industry to over complicate matters and go overboard with unnecessary scientific jargon, as you will easily see by looking for tips on high intensity interval training or drop-set techniques. But these proven principles are simple, yet time-tested.
About the Author:
Written by: Discover key tips teaching you how to build muscle and how to implement high intensity interval training effectively for immediate gains on the exclusive training website from top online strength coach Russ Howe PTI.
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