Most guys look at other men and wonder how to build muscle quickly like others seem to be able to do. You could even categorize yourself as a hard gainer, somebody who naturally finds it hard to get results, or perhaps you just find yourself toiling away in the gym to no avail. Today we'll give you three ground breaking tips which will enable you to build some excellent lean mass over the following one to two months.
Indeed, you read that correctly. We said a couple of months, not the rest of your life.
For most people the main obstacle which has held them back over the years is not lack of potential but rather lack of solid advice. Everywhere they turn they see somebody telling them they need to do something different or buy the next big supplement.
If you want to get bigger and stronger, you need to know just a few proven rules.
#1 Know your compound exercises and use them.
#2 Your range of repetitions will help you target hypertrophy.
#3 Diet is important even when it comes to adding size.
It might seem quite simple, given the number of next big thing plans out there which promise to give the the 'secrets' of building a better body, but those three rules are dynamite in your pocket. If you can take advantage of those three steps you will not have any issues building the body you desire.
First let's take a look at point number one, which asks you to use compound movements in the gym. It has been shown time and time again that big compound exercises like shoulder press and bench press force more muscular growth than small isolation movements.
Don't spend hours working smaller muscles. For example, there will be countless guys at your local gym doing endless sets of bicep curls or triceps pushdowns. You will notice far better results if you focus your time on the big movements which recruit more muscle fibers to perform.
Finding out which exercises yield maximum results is a good start, but you'll also need to know how many reps you should be doing, too. Furthermore, you'll need a way to keep your lifts from hitting a plateau.
The ideal rep range for size and strength is anywhere between 8 and 12. You can use this as a system to monitor your progress and learn when to increase the resistance, too. Once you can comfortably perform twelve reps you need to increase the resistance, trying to stay within that 8-12 zone the entire time.
It's also worth mentioning the important role your diet plays in the results you achieve. You can't expect to build a great body if you are feeding it junk, after all. Many guys believe that diets are just for girls, but if you don't look after your nutrition you are writing off most of your results before you even get to the gym.
All calories are not creating on an equal playing field. It's important to realize that two people eating the same number of calories could get totally different results, as one could be feasting on junk food whereas the other is quite healthy. A split of 30%, 50% and 20% between protein, carbs and fats respectively will be a good start.
The three rules in this article will answer most of the issues affecting people who can't get results with their existing exercise program. So before looking for the best shoulder building exercises or trying to figure out why you can't add size to your calves, try going back to basics and the results should take care of themselves.
As you can see, it becomes far easier to learn how to build muscle when you begin to break things down and set out this easy three point strategy.
Indeed, you read that correctly. We said a couple of months, not the rest of your life.
For most people the main obstacle which has held them back over the years is not lack of potential but rather lack of solid advice. Everywhere they turn they see somebody telling them they need to do something different or buy the next big supplement.
If you want to get bigger and stronger, you need to know just a few proven rules.
#1 Know your compound exercises and use them.
#2 Your range of repetitions will help you target hypertrophy.
#3 Diet is important even when it comes to adding size.
It might seem quite simple, given the number of next big thing plans out there which promise to give the the 'secrets' of building a better body, but those three rules are dynamite in your pocket. If you can take advantage of those three steps you will not have any issues building the body you desire.
First let's take a look at point number one, which asks you to use compound movements in the gym. It has been shown time and time again that big compound exercises like shoulder press and bench press force more muscular growth than small isolation movements.
Don't spend hours working smaller muscles. For example, there will be countless guys at your local gym doing endless sets of bicep curls or triceps pushdowns. You will notice far better results if you focus your time on the big movements which recruit more muscle fibers to perform.
Finding out which exercises yield maximum results is a good start, but you'll also need to know how many reps you should be doing, too. Furthermore, you'll need a way to keep your lifts from hitting a plateau.
The ideal rep range for size and strength is anywhere between 8 and 12. You can use this as a system to monitor your progress and learn when to increase the resistance, too. Once you can comfortably perform twelve reps you need to increase the resistance, trying to stay within that 8-12 zone the entire time.
It's also worth mentioning the important role your diet plays in the results you achieve. You can't expect to build a great body if you are feeding it junk, after all. Many guys believe that diets are just for girls, but if you don't look after your nutrition you are writing off most of your results before you even get to the gym.
All calories are not creating on an equal playing field. It's important to realize that two people eating the same number of calories could get totally different results, as one could be feasting on junk food whereas the other is quite healthy. A split of 30%, 50% and 20% between protein, carbs and fats respectively will be a good start.
The three rules in this article will answer most of the issues affecting people who can't get results with their existing exercise program. So before looking for the best shoulder building exercises or trying to figure out why you can't add size to your calves, try going back to basics and the results should take care of themselves.
As you can see, it becomes far easier to learn how to build muscle when you begin to break things down and set out this easy three point strategy.
About the Author:
About the Coach: Russ Howe PTI is a popular fitness coach. Learn how to build muscle with our new video guide showing the five principles to a more powerful physique and the best shoulder building exercises.
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