If you have ever asked a friend of work colleague for tips on how to build muscle you'll probably have been met with a massive spectrum of different answers, a lot of which contradict what others have already told you. Today we'll run through the proven, simple rules of building a more powerful physique.
One of the biggest reasons so many people are lost when it comes to getting results in the gym is down to the huge number of training systems and methods that claim to be the best thing every developed. Despite having zero or very little scientific research to back up their claims, everybody seems swept up in the excitement in finding the 'next big thing' and, as a result, they tend to overlook the proven things which will get them the results they desire.
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 major problem which hits most people as they get into their workout program is progression. Believe it or not, what seems difficult right now will be quite easy in two months' time. Most people don't push themselves beyond the point of creating their original program and they wonder why they reach a plateau. In order to create continuous results you must force your body to give you continued results. The easiest way to do that is to consistently change your approach to training. One of the best ways to get used to doing this is using a holistic training method, varying your plan from week to week until you get the hang of switching things around regularly.
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.
The world of supplements is third on the list because although a lot of people do get lost here, it is perhaps purposely designed to have that effect. Supplement manufacturers make a lot of cash from the confusion. However, like most things on this list, it's nowhere near as confusing once you know what to look for. If you're after a weight gainer you need a shake which hits you with a lot of carbohydrates and calories per serving. If you're just after a leaner physique you will want to keep the carbohydrate content down quite low. Science also shows that there's no need to consume more than 30 grams of protein in one sitting, too.
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.
One of the biggest reasons so many people are lost when it comes to getting results in the gym is down to the huge number of training systems and methods that claim to be the best thing every developed. Despite having zero or very little scientific research to back up their claims, everybody seems swept up in the excitement in finding the 'next big thing' and, as a result, they tend to overlook the proven things which will get them the results they desire.
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 major problem which hits most people as they get into their workout program is progression. Believe it or not, what seems difficult right now will be quite easy in two months' time. Most people don't push themselves beyond the point of creating their original program and they wonder why they reach a plateau. In order to create continuous results you must force your body to give you continued results. The easiest way to do that is to consistently change your approach to training. One of the best ways to get used to doing this is using a holistic training method, varying your plan from week to week until you get the hang of switching things around regularly.
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.
The world of supplements is third on the list because although a lot of people do get lost here, it is perhaps purposely designed to have that effect. Supplement manufacturers make a lot of cash from the confusion. However, like most things on this list, it's nowhere near as confusing once you know what to look for. If you're after a weight gainer you need a shake which hits you with a lot of carbohydrates and calories per serving. If you're just after a leaner physique you will want to keep the carbohydrate content down quite low. Science also shows that there's no need to consume more than 30 grams of protein in one sitting, too.
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.
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Further info: The UK's most watched fitness instructor, Russ Howe PTI teaches classes of hundreds how to build muscle in the gym each week. Discover holistic training with his free video next.
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