Today we will teach you exactly that and show you how to set up your workout plan for best results.
If you pull out your current training plan in front of you right now you'll be able to see any potential flaws which have been holding back your progress recently. The most common of these flaws is to spend too long performing small isolation movements rather than the bigger exercises which yield more overall results.
For faster results squash your current routine.
Ask any big guys for their favorite exercise and while you may get a few different answers they will probably all have one thing in common. More than likely, they'll be compound exercises. Compounds are still absolutely dominant when it comes to strength training, so use them wisely.
Despite the massive scientific advancements we have made in sports and fitness over the last few decades the best exercise for building a bigger chest is still a bench press. The best exercise for building overly wide lats is still a pull up.
Make the big lifts the base of your workout routine. There is nothing wrong with having a few isolation exercises thrown in around them to round out your session but make no mistake about it, you are there to do your compound lifts. To put it simply, if you consistently improve your squat your legs will get bigger. Your body needs to adapt, it has no choice, you will get bigger and stronger.
The next question on most people's lips is usually to find out how much weight they need to use. A good system to use here is the eight-to-twelve rule. Your hypertrophy zone is eight to twelve reps, so start with a weight you can only lift eight times. Keep working with that wight until you are able to perform twelve reps with it. Once you can do that you are ready to increase the resistance and go back to eight reps.
That system will keep you constantly pushing for new progress which, in turn, will lead to increased muscle gains.
You probably know people in your life already who spend hour after hour trying to build a better body but the truth is you do not need to. It doesn't need to take over your entire life. Cut out the smaller movements and focus more on the ones which matter more.
As well as improving your routine, this also allows you time to recover from each session before you hit the gym again. Rest and recovery are absolutely vital to a building plan. Try to get eight hours of sleep each night, if you can, as well as taking at least two days off each week.
Like we said at the start of this write up, most people don't know how to build muscle. Thankfully, now you are not among them. As a personal trainer my advice would be to take this guide and run with it. We see too many people who don't take action, you've wanted to build a more powerful physique for a while and now you have the knowledge to go do it.
Writer: Russ Howe PTI is a trusted fitness coach. Learn how to build muscle with our new video guide showing the five principles to a more powerful body and the best shoulder building exercises.
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