If you were able to ask one fitness based question and get a straight answer, most men would ask for advice on how to build muscle as easily as possible. Sadly, getting a straight answer on any topic in fitness is something which most men deem to be impossible. Simple techniques such as high intensity interval training and power-based explosive training have been over complicated beyond the point where most people can hold their interest.
Yet, the basic principles which were true 30 years ago during bodybuilding's heyday are still true today. We haven't actually improved greatly on the hypertrophy process.
They include:
1. Lift with compound moves as a priority.
These are your biggest exercises and they include moves such as the barbell squat, deadlift and bench press.
This is because they recruit more fibers in the muscles, which will in turn cause a greater impetus on the body to grow bigger and stronger for future workouts.
2. Aim for the hypertrophy zone.
Studies show that the greatest amount of lean muscle is gained when aiming for a weight which causes you to fail in the 8-12 rep range.
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.
That may sound strange, but consistently lifting the same weight over and over will not see you hit new results. As your body begins to adapt to an exercise, you will need to push it harder than before to see new results. Therefore, make increasing your lifts an absolute priority.
4. Sleep to grow.
Contrary to popular belief, you do not build new size in the gym. The process of building actually takes place during sleep...
Neglecting to go to bed at a decent hour is one of the top reasons why most men find it hard to develop a bigger body. Eight to ten hours is the optimal time to aim for. Less than this and you are asking for problems.
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.
These time tested, established techniques set the foundations for how to build muscle as far as relevant scientific research goes. While it's easy to over complicate things and turn any gym program into a science lesson, the basics of techniques such as hypertrophy, high intensity interval training and fat loss are primarily the same as they were a decade ago.
Yet, the basic principles which were true 30 years ago during bodybuilding's heyday are still true today. We haven't actually improved greatly on the hypertrophy process.
They include:
1. Lift with compound moves as a priority.
These are your biggest exercises and they include moves such as the barbell squat, deadlift and bench press.
This is because they recruit more fibers in the muscles, which will in turn cause a greater impetus on the body to grow bigger and stronger for future workouts.
2. Aim for the hypertrophy zone.
Studies show that the greatest amount of lean muscle is gained when aiming for a weight which causes you to fail in the 8-12 rep range.
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.
That may sound strange, but consistently lifting the same weight over and over will not see you hit new results. As your body begins to adapt to an exercise, you will need to push it harder than before to see new results. Therefore, make increasing your lifts an absolute priority.
4. Sleep to grow.
Contrary to popular belief, you do not build new size in the gym. The process of building actually takes place during sleep...
Neglecting to go to bed at a decent hour is one of the top reasons why most men find it hard to develop a bigger body. Eight to ten hours is the optimal time to aim for. Less than this and you are asking for problems.
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.
These time tested, established techniques set the foundations for how to build muscle as far as relevant scientific research goes. While it's easy to over complicate things and turn any gym program into a science lesson, the basics of techniques such as hypertrophy, high intensity interval training and fat loss are primarily the same as they were a decade ago.
About the Author:
Taken from: Discover key tips revealing how to build muscle and how to implement high intensity interval training effectively for maximum results via the free fitness blog from leading UK personal trainer Russ Howe PTI.
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