Every day at work as a Personal Trainer I come across guys who want to know how to build more muscle but are so confused at the conflicting advice in the fitness industry that they literally don't know which way to turn for results. This affects both gym newcomers and seasoned veterans.
Today, we end that.
The first thing you need to do is figure out what you actually want. Too often when we ask guys what they'd like to achieve, what type of body they wish to own, they tell us their goal is to lose fat but also get bigger.
Having two very different goals makes your task more difficult in every way. Sure, if you are just starting out in the gym or have had a long lay off you may enjoy both fat loss and hypertrophy within the first few weeks but only up to a point. then you need to decide.
To put it simply, you either want to lose fat or you want to grow. It's one way or the other. To grow you need to consume more calories per day than you currently do, whereas to lose fat you need to consume less than you do now. So it makes sense that you cannot realistically do both at the same time.
Of course, if you are an athlete with a quality sports nutrition program and a lifetime devoted purely to your fitness you can structure a plan to achieve both simultaneously. But for most of us, who go to the gym to get fit and also have busy jobs and family lives, that is unrealistic.
Once you have simply decided what you want to achieve, you can begin dieting for that specific goal and then we're ready to begin looking at your actual workout routine. We'll cover the following aspects here:
* Which exercises are best?
* How often should you train?
* What reps should you do?
The best way to add size is to go back to basics with the iron. When you hit the weights keep the focus on big, proven, compound exercises such as deadlifts, squats and pull ups. These movements are proven to help you pack on the most size and strength in the quickest possible time. Don't spend needless hours working tiny muscle groups.
Furthermore, understand the importance of rest. When training for size your body does not grow while your are in the gym. On the contrary, it grows while you are at rest. Try not to perform more than 4 sessions per week and you will see a great return in gains. It's hard to stay away when you get into training, but it is very important.
When trying to figure out how many reps you should do to add size and strength this simple system will help you on every exercise you perform. Your reps should land between 8-12, the ideal zone for hypertrophy (growth). Good for you if you can perform 100 reps on a bench press with a certain weight, but it will not make you any bigger. Once you can push beyond twelve the resistance should be knocked up.
Now you know the basic rules of how to build muscle in the gym, we recommend you take some time to apply the tips to your own individual routine and you will be amazed at the results you can achieve!
Today, we end that.
The first thing you need to do is figure out what you actually want. Too often when we ask guys what they'd like to achieve, what type of body they wish to own, they tell us their goal is to lose fat but also get bigger.
Having two very different goals makes your task more difficult in every way. Sure, if you are just starting out in the gym or have had a long lay off you may enjoy both fat loss and hypertrophy within the first few weeks but only up to a point. then you need to decide.
To put it simply, you either want to lose fat or you want to grow. It's one way or the other. To grow you need to consume more calories per day than you currently do, whereas to lose fat you need to consume less than you do now. So it makes sense that you cannot realistically do both at the same time.
Of course, if you are an athlete with a quality sports nutrition program and a lifetime devoted purely to your fitness you can structure a plan to achieve both simultaneously. But for most of us, who go to the gym to get fit and also have busy jobs and family lives, that is unrealistic.
Once you have simply decided what you want to achieve, you can begin dieting for that specific goal and then we're ready to begin looking at your actual workout routine. We'll cover the following aspects here:
* Which exercises are best?
* How often should you train?
* What reps should you do?
The best way to add size is to go back to basics with the iron. When you hit the weights keep the focus on big, proven, compound exercises such as deadlifts, squats and pull ups. These movements are proven to help you pack on the most size and strength in the quickest possible time. Don't spend needless hours working tiny muscle groups.
Furthermore, understand the importance of rest. When training for size your body does not grow while your are in the gym. On the contrary, it grows while you are at rest. Try not to perform more than 4 sessions per week and you will see a great return in gains. It's hard to stay away when you get into training, but it is very important.
When trying to figure out how many reps you should do to add size and strength this simple system will help you on every exercise you perform. Your reps should land between 8-12, the ideal zone for hypertrophy (growth). Good for you if you can perform 100 reps on a bench press with a certain weight, but it will not make you any bigger. Once you can push beyond twelve the resistance should be knocked up.
Now you know the basic rules of how to build muscle in the gym, we recommend you take some time to apply the tips to your own individual routine and you will be amazed at the results you can achieve!
About the Author:
Author: Russ Howe PTI is a trusted fitness coach. See how to build muscle with our free video guide showing the five principles to a more muscular physique and the best shoulder building exercises.
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