Why Most People Don't Know How To Build Muscle
By Russ Howe
If you are trying to build a more powerful physique it's highly likely that you've already encountered the massive amount of conflicting information and false teachings which populate the fitness industry. One thing is for certain, if you're trying to learn how to build muscle you will go a long way to achieving your goals if you simply keep things basic.
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.
The main problem when somebody has not seen any results in the gym is variety. If you get stuck in the same routine it will stop giving you results no matter how good it may have been when you put it together. Your body's job is to adapt and make things easier for you to cope, so you'll need to use different approaches to get continued results. If you have had issues progressing you workouts in the past you should look at using the holistic training approach, which involves switching each week between different fitness concepts, such as going from high rep workouts to HIIT sessions, then strength training without cardio.
The second most common problem behind variety is recovery. This usually strikes after about three weeks of continued exercise and dieting, when we begin seeing physical results. We don't want to stop training, right? If you got those results training three times per week, just imagine what you could do if you trained six days per week. That's a bad approach to take, because your body needs the recovery time between sessions almost as much as it needs the workouts in the first place. Don't train more than five days per week.
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.
While most people are quite content to throw the weights around three times per week and maybe even use a whey protein supplement after exercise, one area they certainly need work is their nutrition outside of the gym. If you neglect to look after your diet when you're at home you'll find it hard to build the type of body you want to achieve. If you are not sure where to start, a good idea is taking your ideal weight in pounds and multiplying by fifteen. This will give you a great estimated calorie target to shoot for on a daily basis.
If you are trying to figure out how to build muscle and have found it to be quite a confusing path so far, the four steps in today's post will help you to cut out the nonsense. Approaches such as calorie intake and rest are staples of successful workout programs whereas techniques including holistic training add a modern edge to an already fine concept. If you are able to apply all the rules successfully you will begin seeing a positive change within a few weeks, with great long-term benefits beginning to show after 8-12 weeks.
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.
The main problem when somebody has not seen any results in the gym is variety. If you get stuck in the same routine it will stop giving you results no matter how good it may have been when you put it together. Your body's job is to adapt and make things easier for you to cope, so you'll need to use different approaches to get continued results. If you have had issues progressing you workouts in the past you should look at using the holistic training approach, which involves switching each week between different fitness concepts, such as going from high rep workouts to HIIT sessions, then strength training without cardio.
The second most common problem behind variety is recovery. This usually strikes after about three weeks of continued exercise and dieting, when we begin seeing physical results. We don't want to stop training, right? If you got those results training three times per week, just imagine what you could do if you trained six days per week. That's a bad approach to take, because your body needs the recovery time between sessions almost as much as it needs the workouts in the first place. Don't train more than five days per week.
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.
While most people are quite content to throw the weights around three times per week and maybe even use a whey protein supplement after exercise, one area they certainly need work is their nutrition outside of the gym. If you neglect to look after your diet when you're at home you'll find it hard to build the type of body you want to achieve. If you are not sure where to start, a good idea is taking your ideal weight in pounds and multiplying by fifteen. This will give you a great estimated calorie target to shoot for on a daily basis.
If you are trying to figure out how to build muscle and have found it to be quite a confusing path so far, the four steps in today's post will help you to cut out the nonsense. Approaches such as calorie intake and rest are staples of successful workout programs whereas techniques including holistic training add a modern edge to an already fine concept. If you are able to apply all the rules successfully you will begin seeing a positive change within a few weeks, with great long-term benefits beginning to show after 8-12 weeks.
About the Author:
Writer: Great Britain's most followed personal trainer, Russ Howe PTI shows classes of hundreds how to build muscle in the gym each week. Learn about holistic training with his free guide next.