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.
Today we will teach you exactly that and show you how to set up your workout plan for best results.
Before you go the the gym for your next session, take a moment and think about your current routine. Do you spend too much time playing around with little exercises that don't make very much difference to your overall physique? If you are like most people, the answer here is certainly yes.
For faster results squash your current routine.
Ask any big guys for their favorite exercise and while you may get a few different answers they will probably all have one thing in common. More than likely, they'll be compound exercises. Compounds are still absolutely dominant when it comes to strength training, so use them wisely.
Even though science and training has moved forwards at a breakneck speed over the last three decades we still rely on the basics when it comes to weight training. A squat is still the superior leg exercise, a bent over row is still on top when it comes to back exercises, and so on.
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.
This routine will help you to learn the basic rules of how to build muscle and help you to push beyond the level you have already achieved. You may be surprised by it's simplicity, but you will be impressed by it's results. As a personal trainer I have seen it first hand.
Today we will teach you exactly that and show you how to set up your workout plan for best results.
Before you go the the gym for your next session, take a moment and think about your current routine. Do you spend too much time playing around with little exercises that don't make very much difference to your overall physique? If you are like most people, the answer here is certainly yes.
For faster results squash your current routine.
Ask any big guys for their favorite exercise and while you may get a few different answers they will probably all have one thing in common. More than likely, they'll be compound exercises. Compounds are still absolutely dominant when it comes to strength training, so use them wisely.
Even though science and training has moved forwards at a breakneck speed over the last three decades we still rely on the basics when it comes to weight training. A squat is still the superior leg exercise, a bent over row is still on top when it comes to back exercises, and so on.
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.
This routine will help you to learn the basic rules of how to build muscle and help you to push beyond the level you have already achieved. You may be surprised by it's simplicity, but you will be impressed by it's results. As a personal trainer I have seen it first hand.
About the Author:
Coach: Russ Howe PTI is a popular fitness coach. Learn how to build muscle with our free video guide showing the five steps to a more muscular body and the best shoulder building exercises.
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