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.
There is so much nonsense out there in the fitness industry, information which has no scientific backing or evidence to support it's claims, that the majority of people in gyms around the world are completely lost.
It seems that every workout needs to be based upon the latest gimmick or it loses it's appeal, but the truth is building a leaner, more powerful physique is not as difficult as many people believe it to be. There are a few simple steps which, if applied correctly, will help you to turn your current physique into the one you aspire to own.
One of the first things you need to look at is a varied workout regime. If you keep doing the same thing in the gym you'll notice that early gains are offset by a stale routine which doesn't continue to yield results. One way to ensure you keep changing your routine is to adopt a holistic training approach. This means instead of staying on the same workout plan for months on end, you'll be switching styles every single week. That's right, one week you could find yourself going for high reps and lots of sets, followed by another week where you focus on full body workouts requiring lower rep ranges. This approach will stop you from hitting a plateau and will help fat loss and hypertrophy to continue at a fast rate.
One of the most common mistakes fitness enthusiasts make is over training. If you see some positive results it can become easy to get addicted to going to the gym. The thing is, however, when it comes to fitness 'more' does not necessarily mean 'better'. Your body needs time to recover from each workout and if you're back in the gym the following evening you won't be able to see any results. Try to keep it under five sessions per week.
When it comes to supplements there are a few important things to consider. If you find it difficult to gain size you will want to go for a whey protein supplement which is geared around helping you pack an extra punch when it comes to calories and carbohydrates. If you don't find it necessarily difficult to gain weight you can stick with the standard choice for lean size, which is a supplement providing around 20 grams of protein combined with a relatively low carbohydrate count.
You should also look to make the most of your eating habits outside of the gym, don't neglect them and presume that you'll get results just because you're putting the work in with your training. To establish a ball park figure for your daily calorie intake simply multiply your goal body weight, in pounds, by fifteen. Around 30% of your total intake should arrive from protein, with 50% coming in the form of carbohydrates and the remaining 20% arriving from healthy fats. All the macro nutrients will be needed if you are to achieve your long term fitness goals.
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.
There is so much nonsense out there in the fitness industry, information which has no scientific backing or evidence to support it's claims, that the majority of people in gyms around the world are completely lost.
It seems that every workout needs to be based upon the latest gimmick or it loses it's appeal, but the truth is building a leaner, more powerful physique is not as difficult as many people believe it to be. There are a few simple steps which, if applied correctly, will help you to turn your current physique into the one you aspire to own.
One of the first things you need to look at is a varied workout regime. If you keep doing the same thing in the gym you'll notice that early gains are offset by a stale routine which doesn't continue to yield results. One way to ensure you keep changing your routine is to adopt a holistic training approach. This means instead of staying on the same workout plan for months on end, you'll be switching styles every single week. That's right, one week you could find yourself going for high reps and lots of sets, followed by another week where you focus on full body workouts requiring lower rep ranges. This approach will stop you from hitting a plateau and will help fat loss and hypertrophy to continue at a fast rate.
One of the most common mistakes fitness enthusiasts make is over training. If you see some positive results it can become easy to get addicted to going to the gym. The thing is, however, when it comes to fitness 'more' does not necessarily mean 'better'. Your body needs time to recover from each workout and if you're back in the gym the following evening you won't be able to see any results. Try to keep it under five sessions per week.
When it comes to supplements there are a few important things to consider. If you find it difficult to gain size you will want to go for a whey protein supplement which is geared around helping you pack an extra punch when it comes to calories and carbohydrates. If you don't find it necessarily difficult to gain weight you can stick with the standard choice for lean size, which is a supplement providing around 20 grams of protein combined with a relatively low carbohydrate count.
You should also look to make the most of your eating habits outside of the gym, don't neglect them and presume that you'll get results just because you're putting the work in with your training. To establish a ball park figure for your daily calorie intake simply multiply your goal body weight, in pounds, by fifteen. Around 30% of your total intake should arrive from protein, with 50% coming in the form of carbohydrates and the remaining 20% arriving from healthy fats. All the macro nutrients will be needed if you are to achieve your long term fitness goals.
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 followed personal trainer, Russ Howe PTI shows classes of hundreds how to build muscle online every week. Discover holistic training with his free video next.
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