Most guys in the gym are lost. Lost in a world where it's seemingly impossible to figure out how to build muscle and how to create the type of physique the opposite sex find attractive. Stop guys. The truth is you're probably overlooking to proven basics and it's costing you.
Today you'll get the proven, back-to-basics rules of building a muscular body.
To get the best results we often find that we need to go back to basics and that's exactly where so many gym members go totally wrong. They look for over complicated, often expensive, products and exercise plans when the truth is they could be getting superior results on their own.
Better still, you can workout without doubting yourself or your techniques because you know that everything you're doing is scientifically proven to work.
* A muscle building diet is a must.
* Keep your supplements minimal to begin with.
* Focus your reps around your hypertrophy zone.
* Learn the importance of rest days.
* Sleeping is great for muscle building results so don't sell yourself short here.
The 5 simple rules above reveal the proven facts on how to take your present physique and develop it into a leaner, stronger version. There are further tips to add in at a later date, which we will show you in the future, but for now the original five are the best to get started with as they set the tone for a quality lifestyle change.
Next we're going to look at some of the steps in a little more depth to clear up any potential mix-ups or confusion because , in the gym, confusion is a results killer.
In order to get a muscle building diet you must be able to work out how many calories per day your body requires. Too many people get lost at this stage because they believe it has to be an exact science, when it doesn't. To get this ball park figure simply multiply your desired weight, in pounds, by fifteen.
You can spend a fortune in the supplement market each month if you're not careful. Every product claims to be necessary. The key word to remember is supplement. It should never replace nutrition from your diet, so keep your tubs to an absolute minimum to avoid confusion and unnecessary spending. Whey protein and creatine monohydrate are a solid combination which have stood the test of time, making them the perfect starting blocks.
The third rule is an important one, because too many guys in the gym say things like, "I want to lose fat but I want to build muscle, too" and it leads them to having no structure in your workouts. To lose fat you should operate at a deficit, but to build size you should operate at a calorie surplus, so it's decision time guys. If you want to go for size and have built your diet for that goal you need to now structure your rep range specifically for building size, not just toning up. This means an 8-12 rep range, with a focus on big compound exercises.
In the articles following on from this we will look at some more of the principles as well as introducing you to some new ones to keep your results coming along. No more will you have to wonder how to build muscle because, with a little help, you will know.
Today you'll get the proven, back-to-basics rules of building a muscular body.
To get the best results we often find that we need to go back to basics and that's exactly where so many gym members go totally wrong. They look for over complicated, often expensive, products and exercise plans when the truth is they could be getting superior results on their own.
Better still, you can workout without doubting yourself or your techniques because you know that everything you're doing is scientifically proven to work.
* A muscle building diet is a must.
* Keep your supplements minimal to begin with.
* Focus your reps around your hypertrophy zone.
* Learn the importance of rest days.
* Sleeping is great for muscle building results so don't sell yourself short here.
The 5 simple rules above reveal the proven facts on how to take your present physique and develop it into a leaner, stronger version. There are further tips to add in at a later date, which we will show you in the future, but for now the original five are the best to get started with as they set the tone for a quality lifestyle change.
Next we're going to look at some of the steps in a little more depth to clear up any potential mix-ups or confusion because , in the gym, confusion is a results killer.
In order to get a muscle building diet you must be able to work out how many calories per day your body requires. Too many people get lost at this stage because they believe it has to be an exact science, when it doesn't. To get this ball park figure simply multiply your desired weight, in pounds, by fifteen.
You can spend a fortune in the supplement market each month if you're not careful. Every product claims to be necessary. The key word to remember is supplement. It should never replace nutrition from your diet, so keep your tubs to an absolute minimum to avoid confusion and unnecessary spending. Whey protein and creatine monohydrate are a solid combination which have stood the test of time, making them the perfect starting blocks.
The third rule is an important one, because too many guys in the gym say things like, "I want to lose fat but I want to build muscle, too" and it leads them to having no structure in your workouts. To lose fat you should operate at a deficit, but to build size you should operate at a calorie surplus, so it's decision time guys. If you want to go for size and have built your diet for that goal you need to now structure your rep range specifically for building size, not just toning up. This means an 8-12 rep range, with a focus on big compound exercises.
In the articles following on from this we will look at some more of the principles as well as introducing you to some new ones to keep your results coming along. No more will you have to wonder how to build muscle because, with a little help, you will know.
About the Author:
About the author: Russ Howe PTI is the UK's most subscribed Personal Trainer. Discover how to build muscle with our free video walkthrough teaching the five principles to a more muscular body.