17:16
Learning how to build muscle is a rocky road which most people find difficult to navigate. While science has shown us great advancements in training like high intensity interval training it isn't all good news - there has been countless nonsense over the years, and the majority of people get lost.
Yet, the basic principles which were true 30 years ago during bodybuilding's heyday are still true today. We haven't actually improved greatly on the hypertrophy process.
They are:
1. Lift with compound moves as a priority.
These are your biggest exercises and they include moves such as the barbell squat, deadlift and bench press.
Any compound exercise will recruit more muscle fibers than an isolation move, therefore you'll gain more size over a shorter period of time.
2. Aim for the hypertrophy zone.
Several key studies have revealed that the eight to twelve repetition range is optimal for building muscular size and strength.
This weight will change on each exercise, of course, but use this rep zone as a guide to tell you if you are lifting heavy enough to see progress.
3. Adapt your program to your new strength gains.
Consistency is the worst mistake made on the gym floor.
That may sound strange, but consistently lifting the same weight over and over will not see you hit new results. As your body begins to adapt to an exercise, you will need to push it harder than before to see new results. Therefore, make increasing your lifts an absolute priority.
4. Sleep to grow.
Contrary to popular belief, you do not build new size in the gym. The process of building actually takes place during sleep...
The majority of this recovery phase takes place while you sleep, so be sure to register at least 8 hours whenever possible. If you have consistently neglected your sleeping patterns over a prolonged period, you should expect to see very little return for your sweat in the gym.
This could be compared to leaving the cement to set on a brick wall, but returning the following day and trying to build on it even further. You're basically knocking yourself down all the time and going nowhere.
If your quest to discover how to build muscle has so far led you down an unsuccessful route, or you have got lost in the jargon which surrounds techniques such as high intensity interval training and strength training, you are not alone. Most people are in the same boat. You can begin getting on the right track by applying the four rules you have learnt today.
Yet, the basic principles which were true 30 years ago during bodybuilding's heyday are still true today. We haven't actually improved greatly on the hypertrophy process.
They are:
1. Lift with compound moves as a priority.
These are your biggest exercises and they include moves such as the barbell squat, deadlift and bench press.
Any compound exercise will recruit more muscle fibers than an isolation move, therefore you'll gain more size over a shorter period of time.
2. Aim for the hypertrophy zone.
Several key studies have revealed that the eight to twelve repetition range is optimal for building muscular size and strength.
This weight will change on each exercise, of course, but use this rep zone as a guide to tell you if you are lifting heavy enough to see progress.
3. Adapt your program to your new strength gains.
Consistency is the worst mistake made on the gym floor.
That may sound strange, but consistently lifting the same weight over and over will not see you hit new results. As your body begins to adapt to an exercise, you will need to push it harder than before to see new results. Therefore, make increasing your lifts an absolute priority.
4. Sleep to grow.
Contrary to popular belief, you do not build new size in the gym. The process of building actually takes place during sleep...
The majority of this recovery phase takes place while you sleep, so be sure to register at least 8 hours whenever possible. If you have consistently neglected your sleeping patterns over a prolonged period, you should expect to see very little return for your sweat in the gym.
This could be compared to leaving the cement to set on a brick wall, but returning the following day and trying to build on it even further. You're basically knocking yourself down all the time and going nowhere.
If your quest to discover how to build muscle has so far led you down an unsuccessful route, or you have got lost in the jargon which surrounds techniques such as high intensity interval training and strength training, you are not alone. Most people are in the same boat. You can begin getting on the right track by applying the four rules you have learnt today.
About the Author:
Logical next step: Discover more proven rules revealing how to build muscle and how to implement high intensity interval training effectively for maximum results on the exclusive training website from top online strength coach Russ Howe PTI.
0 comments:
Post a Comment