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.
The easy part of building a more muscular physique is realizing you need to work out. Sadly, that's as far as most people get in terms of research and knowledge. There are a few other things which you will need to do to maximize results for yourself and today we will reveal them to you.
The most ridiculous aspect of the health and fitness industry is the amount of conflicting advice out there. Particularly online, which is a virtual mix and match bag of completely different theories. This leads to so many people becoming incredibly lost with their fitness that they just have no clue where to start. In order to get consistent results it's a good idea to get the basics down first.
There are three questions we are asked in the gym more than any others when it comes to building size and strength. They are as follows...
* What is the optimal number of repetitions to do?
* What should you eat?
* How often should you train each muscle?
Instead of performing rep after rep in your next workout try to get specific with your goals. If you aim for around twenty reps you will be hitting your muscular endurance zone and if you're trying to build size you aren't going to do it effectively with that way of training. Instead, aim for eight reps in most of your sets.
Should you already be successfully hitting the hypertrophy zone the next step is slotting in proven techniques to increase the difficulty further. Drop sets and pyramids are just two solid examples of this.
If you need some help with your diet don't worry, you are in the right place. We are going to show you the basics of a good building diet which will allow you to add size but also ensure it's not fat.
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.
A simple yet effective way to ensure you get the right split between protein, carbohydrate and fat is to use the 3-5-2 technique. This means 30% of your calories should come from protein sources, 50% from carbohydrate and finally 20% from fat.
The most overlooked aspect of training is rest. You should try to avoid going to the gym every day, the more rest you allow your body the chance to grow. So be sure to pack in a few days of kicking back from your training. If it proves hard to resist the urge to go workout, think of a rest day as a day of growth.
These are three of the most important steps teaching you how to build muscle and retain it. Each of the steps is backed up with scientific research and if you are able to incorporate them into your current routine you will notice increased results.
The easy part of building a more muscular physique is realizing you need to work out. Sadly, that's as far as most people get in terms of research and knowledge. There are a few other things which you will need to do to maximize results for yourself and today we will reveal them to you.
The most ridiculous aspect of the health and fitness industry is the amount of conflicting advice out there. Particularly online, which is a virtual mix and match bag of completely different theories. This leads to so many people becoming incredibly lost with their fitness that they just have no clue where to start. In order to get consistent results it's a good idea to get the basics down first.
If you don't know how to build muscle today's interview will assist you a lot.
There are three questions we are asked in the gym more than any others when it comes to building size and strength. They are as follows...
* What is the optimal number of repetitions to do?
* What should you eat?
* How often should you train each muscle?
Instead of performing rep after rep in your next workout try to get specific with your goals. If you aim for around twenty reps you will be hitting your muscular endurance zone and if you're trying to build size you aren't going to do it effectively with that way of training. Instead, aim for eight reps in most of your sets.
Should you already be successfully hitting the hypertrophy zone the next step is slotting in proven techniques to increase the difficulty further. Drop sets and pyramids are just two solid examples of this.
If you need some help with your diet don't worry, you are in the right place. We are going to show you the basics of a good building diet which will allow you to add size but also ensure it's not fat.
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.
A simple yet effective way to ensure you get the right split between protein, carbohydrate and fat is to use the 3-5-2 technique. This means 30% of your calories should come from protein sources, 50% from carbohydrate and finally 20% from fat.
The most overlooked aspect of training is rest. You should try to avoid going to the gym every day, the more rest you allow your body the chance to grow. So be sure to pack in a few days of kicking back from your training. If it proves hard to resist the urge to go workout, think of a rest day as a day of growth.
These are three of the most important steps teaching you how to build muscle and retain it. Each of the steps is backed up with scientific research and if you are able to incorporate them into your current routine you will notice increased results.
About the Author:
About the author: Russ Howe PTI is England's most subscribed Personal Trainer. Learn how to build muscle with our free video guide teaching the five principles to a more muscular body.
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