Millions of people use gyms on a daily basis but if you ask any personal trainer or coach for the most common question they are asked they will tell you it's people asking how to build muscle. That's right, despite fitness being very popular few of us actually know which exercises work best and which ones do not.
In this post we shall show you the facts and help you get a solid routine in place.
Have a look at your workout plan. I mean the one you are doing right now. What's wrong with it? Are your workouts focused enough on your goal or are you spending too long on exercises you don't really need? For most people it's the latter.
If you are chasing a quicker return for your efforts in the gym leave behind your existing routine and try our advice for a month or two.
Sometimes in order to reach your destination faster you have to go back to basics. The old school techniques which have stood the test of time and still return quality results when applied correctly. I am talking of course about compound exercises.
Despite the massive scientific advancements we have made in sports and fitness over the last few decades the best exercise for building a bigger chest is still a bench press. The best exercise for building overly wide lats is still a pull up.
Those big multi-joint exercises are the ones which still yield the best results so make them the baseline of each gym workout. If you improve your bench press you will improve your chest, it's really as simple as that. Keep your isolation exercises in there to give your session a good overall effect but make your compound lifts the main event.
The next question on most people's lips is usually to find out how much weight they need to use. A good system to use here is the eight-to-twelve rule. Your hypertrophy zone is eight to twelve reps, so start with a weight you can only lift eight times. Keep working with that wight until you are able to perform twelve reps with it. Once you can do that you are ready to increase the resistance and go back to eight reps.
Despite being a very easy to follow concept you will notice fabulous results from that. It will stop you from hitting a plateau as you will be forced to increase the weight once you can lift it for twelve repetitions with good technique.
Prioritize your efforts around the big lifts which will get you more bang for your buck. Maybe you already know some people who spend too long in the gym and don't get the return you feel their efforts call for. Use that as an example for you. Focus on the exercises which really matter the most.
Resting up is crucial too, of course. As well as taking days off from training you also need to ensure you aren't skipping sleep on a regular basis.
The next time you hear a guy at your local gym asking for tips on how to build muscle don't be surprised if you tell him what you have picked up today and he doesn't believe you. He'll probably think it's too simple and go off searching for some over complicated miracle solution which costs him a fortune. As a personal trainer I see that guy every day wherever I work. As long as you don't become him you're doing okay!
In this post we shall show you the facts and help you get a solid routine in place.
Have a look at your workout plan. I mean the one you are doing right now. What's wrong with it? Are your workouts focused enough on your goal or are you spending too long on exercises you don't really need? For most people it's the latter.
If you are chasing a quicker return for your efforts in the gym leave behind your existing routine and try our advice for a month or two.
Sometimes in order to reach your destination faster you have to go back to basics. The old school techniques which have stood the test of time and still return quality results when applied correctly. I am talking of course about compound exercises.
Despite the massive scientific advancements we have made in sports and fitness over the last few decades the best exercise for building a bigger chest is still a bench press. The best exercise for building overly wide lats is still a pull up.
Those big multi-joint exercises are the ones which still yield the best results so make them the baseline of each gym workout. If you improve your bench press you will improve your chest, it's really as simple as that. Keep your isolation exercises in there to give your session a good overall effect but make your compound lifts the main event.
The next question on most people's lips is usually to find out how much weight they need to use. A good system to use here is the eight-to-twelve rule. Your hypertrophy zone is eight to twelve reps, so start with a weight you can only lift eight times. Keep working with that wight until you are able to perform twelve reps with it. Once you can do that you are ready to increase the resistance and go back to eight reps.
Despite being a very easy to follow concept you will notice fabulous results from that. It will stop you from hitting a plateau as you will be forced to increase the weight once you can lift it for twelve repetitions with good technique.
Prioritize your efforts around the big lifts which will get you more bang for your buck. Maybe you already know some people who spend too long in the gym and don't get the return you feel their efforts call for. Use that as an example for you. Focus on the exercises which really matter the most.
Resting up is crucial too, of course. As well as taking days off from training you also need to ensure you aren't skipping sleep on a regular basis.
The next time you hear a guy at your local gym asking for tips on how to build muscle don't be surprised if you tell him what you have picked up today and he doesn't believe you. He'll probably think it's too simple and go off searching for some over complicated miracle solution which costs him a fortune. As a personal trainer I see that guy every day wherever I work. As long as you don't become him you're doing okay!
About the Author:
Bio: Russ Howe PTI is a trusted personal trainer. Learn how to build muscle with our free video guide giving the 5 principles to a more muscular physique and the best shoulder building exercises.
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