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.
That's right, I said a couple of months. Not a year.
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.
You can turn anything into a rocket science if you analyze it enough, but the fact remains that the principles of improving muscular strength and size remain the same as they were twenty years ago and they are very, very simple.
#1 Go with compound movements for maximum results.
#2 Your range of repetitions will help you target hypertrophy.
#3 Don't forget you also need to have a good diet.
Within the three easy to follow rules you see above lie the secrets to a great muscular physique. Furthermore, I have been doing this for over seven years and in the course of that time I've seen countless people get results with these three little steps.
First let's take a look at point number one, which asks you to use compound movements in the gym. It has been shown time and time again that big compound exercises like shoulder press and bench press force more muscular growth than small isolation movements.
Remember, you are not at the gym to train your ego. Take a glance at the dumbbell section the next time you go to the gym and I'm sure you will notice many people training their 'ego muscles', i.e. tons of bicep curls and tricep pushdowns but zero squats or wide grip pull ups. The ironic thing is those guys are clearly striving to increase their size but are unwittingly holding their own progress back by avoiding the proven exercises in favor of what gives them a better temporary pump.
After asking what exercises work best, the second most popular question is undoubtedly how much weight should be lifted on each exercise. Obviously, everybody has different capabilities here and what is light for one person might be too heavy for the next. This is why you need to learn how to optimize your rep range to suit your overall goal.
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.
Of course, we wouldn't be very much help to you if we didn't cover the third point which is diet. Try not to make the common mistake of assuming just because you want to get bigger you can eat anything you want. You don't just want to add size, you want it to be the right kind of size.
You need to make the most of your daily calories and that means getting a good split of carbs, proteins and fats into the food you choose to eat. Whether it's through supplements or actual food, try to ensure around 50% of your daily intake comes from carbohydrate sources with the focus on complex carbs rather than sugary simple carbs. Follow that up with around 30% from protein and 20% from healthy fats and you have yourself a great diet platform to operate from.
The three rules in this article will answer most of the issues affecting people who can't get results with their existing exercise program. So before looking for the best shoulder building exercises or trying to figure out why you can't add size to your calves, try going back to basics and the results should take care of themselves.
If you previously felt a little lost and confused with all of the information out there giving you contradicting advice on how to build muscle you should now notice a new-found self confidence. Knowing the proven principles of size and strength training puts you on a fantastic platform to build from.
That's right, I said a couple of months. Not a year.
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.
You can turn anything into a rocket science if you analyze it enough, but the fact remains that the principles of improving muscular strength and size remain the same as they were twenty years ago and they are very, very simple.
#1 Go with compound movements for maximum results.
#2 Your range of repetitions will help you target hypertrophy.
#3 Don't forget you also need to have a good diet.
Within the three easy to follow rules you see above lie the secrets to a great muscular physique. Furthermore, I have been doing this for over seven years and in the course of that time I've seen countless people get results with these three little steps.
First let's take a look at point number one, which asks you to use compound movements in the gym. It has been shown time and time again that big compound exercises like shoulder press and bench press force more muscular growth than small isolation movements.
Remember, you are not at the gym to train your ego. Take a glance at the dumbbell section the next time you go to the gym and I'm sure you will notice many people training their 'ego muscles', i.e. tons of bicep curls and tricep pushdowns but zero squats or wide grip pull ups. The ironic thing is those guys are clearly striving to increase their size but are unwittingly holding their own progress back by avoiding the proven exercises in favor of what gives them a better temporary pump.
After asking what exercises work best, the second most popular question is undoubtedly how much weight should be lifted on each exercise. Obviously, everybody has different capabilities here and what is light for one person might be too heavy for the next. This is why you need to learn how to optimize your rep range to suit your overall goal.
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.
Of course, we wouldn't be very much help to you if we didn't cover the third point which is diet. Try not to make the common mistake of assuming just because you want to get bigger you can eat anything you want. You don't just want to add size, you want it to be the right kind of size.
You need to make the most of your daily calories and that means getting a good split of carbs, proteins and fats into the food you choose to eat. Whether it's through supplements or actual food, try to ensure around 50% of your daily intake comes from carbohydrate sources with the focus on complex carbs rather than sugary simple carbs. Follow that up with around 30% from protein and 20% from healthy fats and you have yourself a great diet platform to operate from.
The three rules in this article will answer most of the issues affecting people who can't get results with their existing exercise program. So before looking for the best shoulder building exercises or trying to figure out why you can't add size to your calves, try going back to basics and the results should take care of themselves.
If you previously felt a little lost and confused with all of the information out there giving you contradicting advice on how to build muscle you should now notice a new-found self confidence. Knowing the proven principles of size and strength training puts you on a fantastic platform to build from.
About the Author:
Writer: Russ Howe PTI is a popular fitness coach. Learn how to build muscle with our free video guide showing the five steps to a more powerful physique and the best shoulder building exercises.
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