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.
Too many people are hasty in the gym and, in a bid for quick results, they overlook the most important factors in favor of spending their hard earned cash on unnecessary aids which don't do anything for them in terms of results.
There are five rules which, if you apply them correctly and stick to them, will have you turning heads at your local fitness center and have every guy in the gym wondering what on Earth you're doing to get continuous results.
* You need a muscle building diet.
* Get the basics of supplements down before you get lost.
* Workout to hit your hypertrophy zone.
* Do not neglect to have rest days.
* Sleeping is great for muscle building results so don't sell yourself short here.
The steps shown above reveal what most guys never actually learn. Apply them to your training and you will be shocked just how well they work, even if you have struggled in the past to build a bigger physique. We will move on to showing you further steps, naturally, but for now the first five steps should keep you more than busy!
So let's look at some of the principles in a bit more depth to enable you to get the most from them all...
Most people assume that to get bigger you can just eat whatever you want. You should only do that if you're not bothered what type of size you're adding. If you want to stay lean as you grow, which most guys do, you need to set up a few basic diet rules to begin with. Multiply your target body weight, in pounds, by fifteen and this will give you a ball park figure to aim for each day.
When it comes to bodybuilding supplements it is even easier to get lost. There is a lot of money to be made here for companies, so they try their best to tell you their new formula is the greatest thing ever made. This often leads to the market looking soaked, with every product claiming to be the one you need the most. The truth is you can get incredibly far with the absolute basics as far as supplements go. Pack in a good whey protein, couple it with a creatine monohydrate product and you are good to go, my friend.
To write out your workout routine you need to remember two simple things. Firstly, big compound movements like bench press and squat are far more effective at building lean muscle mass than smaller isolation exercises like bicep curls. Secondly, your reps should fall into the hypertrophy zone and avoid the endurance zone. This means using a weight on every set which causes you to stop after 8-12 reps.
Suddenly you find yourself armed with the knowledge most gym members lack. Before long you'll probably be telling others the principles of how to build muscle effectively. We will publish more articles in future which also look at more principles to use in the gym but for now get a good understanding of the five revealed above.
Today you'll get the proven, back-to-basics rules of building a muscular body.
Too many people are hasty in the gym and, in a bid for quick results, they overlook the most important factors in favor of spending their hard earned cash on unnecessary aids which don't do anything for them in terms of results.
There are five rules which, if you apply them correctly and stick to them, will have you turning heads at your local fitness center and have every guy in the gym wondering what on Earth you're doing to get continuous results.
* You need a muscle building diet.
* Get the basics of supplements down before you get lost.
* Workout to hit your hypertrophy zone.
* Do not neglect to have rest days.
* Sleeping is great for muscle building results so don't sell yourself short here.
The steps shown above reveal what most guys never actually learn. Apply them to your training and you will be shocked just how well they work, even if you have struggled in the past to build a bigger physique. We will move on to showing you further steps, naturally, but for now the first five steps should keep you more than busy!
So let's look at some of the principles in a bit more depth to enable you to get the most from them all...
Most people assume that to get bigger you can just eat whatever you want. You should only do that if you're not bothered what type of size you're adding. If you want to stay lean as you grow, which most guys do, you need to set up a few basic diet rules to begin with. Multiply your target body weight, in pounds, by fifteen and this will give you a ball park figure to aim for each day.
When it comes to bodybuilding supplements it is even easier to get lost. There is a lot of money to be made here for companies, so they try their best to tell you their new formula is the greatest thing ever made. This often leads to the market looking soaked, with every product claiming to be the one you need the most. The truth is you can get incredibly far with the absolute basics as far as supplements go. Pack in a good whey protein, couple it with a creatine monohydrate product and you are good to go, my friend.
To write out your workout routine you need to remember two simple things. Firstly, big compound movements like bench press and squat are far more effective at building lean muscle mass than smaller isolation exercises like bicep curls. Secondly, your reps should fall into the hypertrophy zone and avoid the endurance zone. This means using a weight on every set which causes you to stop after 8-12 reps.
Suddenly you find yourself armed with the knowledge most gym members lack. Before long you'll probably be telling others the principles of how to build muscle effectively. We will publish more articles in future which also look at more principles to use in the gym but for now get a good understanding of the five revealed above.
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 showing the five principles to a more muscular body.
