After three to four months of a workout program you will usually hit a plateau. Today we are going to explain how to build muscle effectively and continuously, bursting through that plateau and pushing yourself to a new personal best.
After a few months of training you'll already know that in order to grow you need to be consistent at the gym and you need to be focusing on your big compound lifts in order to get the most from your body. So today we're going to look at a few tips which fitness enthusiasts tend to forget about.
There are numerous ways to build a better body, make no mistake about it, it is this huge variety which leads to a lot of people getting a bit lost. They'll have everybody around them telling them they need to do completely different things and in the end they go nowhere. Get ready to go back to basics for maximum results.
Every day we are asked by gym members for tips on this subject and there are 3 questions which people appear to have more confusion with. We have answered them below for you...
* How many reps is best for a strength and size goal?
* What foods are best for this type of program?
* Do you need to train every day or not?
You should be hitting the hypertrophy zone with your rep range. Each set should be carefully aimed at a maximum of twelve reps, this ensures you land in the perfect zone for growth. So stop with the endless sets of twenty five with light weights. If you are trying to build you don't necessarily have to work harder, just smarter.
If you have already been achieving the right reps you should also try incorporating proven building techniques like super sets and drop sets.
Believe it or not, more people get lost with their diet than with their training. So the next section is devoted to showing you how to create a simple but effective diet plan.
Eating the right type of food will determine what type of size you add. You can't expect to get big and stay lean if you are feasting on junk foods. Remember it's not just about how many calories you consume, it's also about where those calories come from.
While you could spend your time counting every single calorie in all of the food you eat, you will more than likely just drive yourself insane and remove any fun from your daily diet making it impossible to stick to. Instead, the 3-5-2 concept is simple and loose, allowing you to make allowances where you feel necessary. With 30% of your calories arriving from sources of protein, 50% carbohydrate and 20% from fat you will have a rock solid and trustworthy foundation to build from.
Rest is the final part we want to go over today. Once you begin enjoying your training and seeing results you will find it hard to resist the urge to train whenever and wherever possible. The main problem with this is you can hold yourself back slightly by not allowing your muscles the time to recuperate. Days off are not just useful, they are recommended.
If you are stuck in a rut and don't know how to build muscle today's article will have you moving along in leaps and bounds. Try to abide by the rules in today's post, all of which are backed up by years of scientific studies and research, you will be able to break through any plateau.
After a few months of training you'll already know that in order to grow you need to be consistent at the gym and you need to be focusing on your big compound lifts in order to get the most from your body. So today we're going to look at a few tips which fitness enthusiasts tend to forget about.
There are numerous ways to build a better body, make no mistake about it, it is this huge variety which leads to a lot of people getting a bit lost. They'll have everybody around them telling them they need to do completely different things and in the end they go nowhere. Get ready to go back to basics for maximum results.
Every day we are asked by gym members for tips on this subject and there are 3 questions which people appear to have more confusion with. We have answered them below for you...
* How many reps is best for a strength and size goal?
* What foods are best for this type of program?
* Do you need to train every day or not?
You should be hitting the hypertrophy zone with your rep range. Each set should be carefully aimed at a maximum of twelve reps, this ensures you land in the perfect zone for growth. So stop with the endless sets of twenty five with light weights. If you are trying to build you don't necessarily have to work harder, just smarter.
If you have already been achieving the right reps you should also try incorporating proven building techniques like super sets and drop sets.
Believe it or not, more people get lost with their diet than with their training. So the next section is devoted to showing you how to create a simple but effective diet plan.
Eating the right type of food will determine what type of size you add. You can't expect to get big and stay lean if you are feasting on junk foods. Remember it's not just about how many calories you consume, it's also about where those calories come from.
While you could spend your time counting every single calorie in all of the food you eat, you will more than likely just drive yourself insane and remove any fun from your daily diet making it impossible to stick to. Instead, the 3-5-2 concept is simple and loose, allowing you to make allowances where you feel necessary. With 30% of your calories arriving from sources of protein, 50% carbohydrate and 20% from fat you will have a rock solid and trustworthy foundation to build from.
Rest is the final part we want to go over today. Once you begin enjoying your training and seeing results you will find it hard to resist the urge to train whenever and wherever possible. The main problem with this is you can hold yourself back slightly by not allowing your muscles the time to recuperate. Days off are not just useful, they are recommended.
If you are stuck in a rut and don't know how to build muscle today's article will have you moving along in leaps and bounds. Try to abide by the rules in today's post, all of which are backed up by years of scientific studies and research, you will be able to break through any plateau.
About the Author:
About the Publisher: Russ Howe PTI is England's most subscribed Personal Trainer. Discover how to build muscle with our free video guide teaching the five rules to a more muscular physique.
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