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.
For most people the main obstacle which has held them back over the years is not lack of potential but rather lack of solid advice. Everywhere they turn they see somebody telling them they need to do something different or buy the next big supplement.
If you want to get bigger and stronger, you need to know just a few proven rules.
#1 Go with compound movements for maximum results.
#2 The rep range you aim for will help to determine what type of results you get.
#3 Make sure you get the basics of your diet in place.
It might seem quite simple, given the number of next big thing plans out there which promise to give the the 'secrets' of building a better body, but those three rules are dynamite in your pocket. If you can take advantage of those three steps you will not have any issues building the body you desire.
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.
Don't spend hours working smaller muscles. For example, there will be countless guys at your local gym doing endless sets of bicep curls or triceps pushdowns. You will notice far better results if you focus your time on the big movements which recruit more muscle fibers to perform.
Of course, there is more to this than just knowing which exercises will get you the results. You also need to know how many repetitions to aim for and have a system in place to consistently progress you to new levels.
The ideal rep range for size and strength is anywhere between 8 and 12. You can use this as a system to monitor your progress and learn when to increase the resistance, too. Once you can comfortably perform twelve reps you need to increase the resistance, trying to stay within that 8-12 zone the entire time.
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.
Instead of looking at how many calories you eat per day try looking at what those calories are made up with. You may find that you are already eating enough food, but the sources of the food could be changed to increase your results. Try aiming to split your calories between 30% protein, 50% carbohydrates and 20% fats.
Finally, most of us have a 'problem area' with our body. We have an area we find harder to build than others. Rather than spending ages looking for the best shoulder building exercises you will notice that by going back to basics with your lifts you will make it easier to see progress.
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.
For most people the main obstacle which has held them back over the years is not lack of potential but rather lack of solid advice. Everywhere they turn they see somebody telling them they need to do something different or buy the next big supplement.
If you want to get bigger and stronger, you need to know just a few proven rules.
#1 Go with compound movements for maximum results.
#2 The rep range you aim for will help to determine what type of results you get.
#3 Make sure you get the basics of your diet in place.
It might seem quite simple, given the number of next big thing plans out there which promise to give the the 'secrets' of building a better body, but those three rules are dynamite in your pocket. If you can take advantage of those three steps you will not have any issues building the body you desire.
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.
Don't spend hours working smaller muscles. For example, there will be countless guys at your local gym doing endless sets of bicep curls or triceps pushdowns. You will notice far better results if you focus your time on the big movements which recruit more muscle fibers to perform.
Of course, there is more to this than just knowing which exercises will get you the results. You also need to know how many repetitions to aim for and have a system in place to consistently progress you to new levels.
The ideal rep range for size and strength is anywhere between 8 and 12. You can use this as a system to monitor your progress and learn when to increase the resistance, too. Once you can comfortably perform twelve reps you need to increase the resistance, trying to stay within that 8-12 zone the entire time.
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.
Instead of looking at how many calories you eat per day try looking at what those calories are made up with. You may find that you are already eating enough food, but the sources of the food could be changed to increase your results. Try aiming to split your calories between 30% protein, 50% carbohydrates and 20% fats.
Finally, most of us have a 'problem area' with our body. We have an area we find harder to build than others. Rather than spending ages looking for the best shoulder building exercises you will notice that by going back to basics with your lifts you will make it easier to see progress.
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:
Creator: Russ Howe PTI is a trusted fitness coach. Learn how to build muscle with our new video guide showing the five steps to a more powerful body and the best shoulder building exercises.
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