If you consider yourself a hard gainer then you have probably read tips on how to build muscle and wondered why they never seem to work for you. Today we are going back to basics to give you the gym proven, science backed step by step guide to packing on more lean tissue over the next couple of months.
You may be scrambling back to re-read what we just said but don't worry we did not make a mistake. We will show you how to get results within a couple of months, not a couple of years.
If you have been training for a while you will have already noticed that the biggest issue holding people back in the gym is the volume of contradicting advice out there. People can't seem to stick to anything for long enough to get results because they have outside influences telling them that they need to purchase the latest product or try to next big thing in workouts...
If you want to get bigger and stronger, you need to know just a few proven rules.
#1 Know your compound exercises and use them.
#2 The rep range you aim for will help to determine what type of results you get.
#3 Don't forget you also need to have a good diet.
Within the three easy to follow rules you see above lie the secrets to a great muscular physique. Furthermore, I have been doing this for over seven years and in the course of that time I've seen countless people get results with these three little steps.
Compound movements are multiple joint exercises which force your body to recruit more muscle fibers and therefore work harder. Exercises such as bench press and squats are perfect examples of great compound movements.
During your next workout session take a quick look at the free weights section and you'll see the common problem we speak about. Guys love doing endless sets of bicep curls but hate doing big movements like pull ups or squats. They're holding themselves back.
Finding out which exercises yield maximum results is a good start, but you'll also need to know how many reps you should be doing, too. Furthermore, you'll need a way to keep your lifts from hitting a plateau.
Studies show that optimum strength gains are achieved when we try to hit the hypertrophy zone, which means pushing for 8-12 reps with your main resistance exercises. If you're smart you can also use that as a system to tell you when you need to increase the weight. Think about it for a second, when you can get more than 12 reps out you are no longer in the ideal zone for building, therefore you should think about increasing the weights.
Diet is where most folks go wrong in the gym. Your ideal physique, in particular your abs, are going to be carved in the kitchen rather than in the gym. Remember that. People often forget the importance of dieting and believe it's only for people who are trying to lose weight.
All calories are not creating on an equal playing field. It's important to realize that two people eating the same number of calories could get totally different results, as one could be feasting on junk food whereas the other is quite healthy. A split of 30%, 50% and 20% between protein, carbs and fats respectively will be a good start.
If you've had a certain body part which has proved difficult to get results with, you will find that the three steps will help you to bring it back up to speed. So before you spend hours pouring over the best shoulder building exercises or top chest workouts we recommend getting on top of the basics first.
As you can see, it becomes far easier to learn how to build muscle when you begin to break things down and set out this easy three point strategy.
You may be scrambling back to re-read what we just said but don't worry we did not make a mistake. We will show you how to get results within a couple of months, not a couple of years.
Watch leading fitness instructor Russ Howe PTI's guide on how to build muscle effectively.
If you have been training for a while you will have already noticed that the biggest issue holding people back in the gym is the volume of contradicting advice out there. People can't seem to stick to anything for long enough to get results because they have outside influences telling them that they need to purchase the latest product or try to next big thing in workouts...
If you want to get bigger and stronger, you need to know just a few proven rules.
#1 Know your compound exercises and use them.
#2 The rep range you aim for will help to determine what type of results you get.
#3 Don't forget you also need to have a good diet.
Within the three easy to follow rules you see above lie the secrets to a great muscular physique. Furthermore, I have been doing this for over seven years and in the course of that time I've seen countless people get results with these three little steps.
Compound movements are multiple joint exercises which force your body to recruit more muscle fibers and therefore work harder. Exercises such as bench press and squats are perfect examples of great compound movements.
During your next workout session take a quick look at the free weights section and you'll see the common problem we speak about. Guys love doing endless sets of bicep curls but hate doing big movements like pull ups or squats. They're holding themselves back.
Finding out which exercises yield maximum results is a good start, but you'll also need to know how many reps you should be doing, too. Furthermore, you'll need a way to keep your lifts from hitting a plateau.
Studies show that optimum strength gains are achieved when we try to hit the hypertrophy zone, which means pushing for 8-12 reps with your main resistance exercises. If you're smart you can also use that as a system to tell you when you need to increase the weight. Think about it for a second, when you can get more than 12 reps out you are no longer in the ideal zone for building, therefore you should think about increasing the weights.
Diet is where most folks go wrong in the gym. Your ideal physique, in particular your abs, are going to be carved in the kitchen rather than in the gym. Remember that. People often forget the importance of dieting and believe it's only for people who are trying to lose weight.
All calories are not creating on an equal playing field. It's important to realize that two people eating the same number of calories could get totally different results, as one could be feasting on junk food whereas the other is quite healthy. A split of 30%, 50% and 20% between protein, carbs and fats respectively will be a good start.
If you've had a certain body part which has proved difficult to get results with, you will find that the three steps will help you to bring it back up to speed. So before you spend hours pouring over the best shoulder building exercises or top chest workouts we recommend getting on top of the basics first.
As you can see, it becomes far easier to learn how to build muscle when you begin to break things down and set out this easy three point strategy.
About the Author:
Writer: Russ Howe PTI is a popular personal trainer. See how to build muscle with our new video guide showing the five steps to a more muscular physique and the best shoulder building exercises.
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