Natural weight loss: Four Key Ingredients To A Successful Muscle ...

By Arnold Sylvester

Asking for advice on how to build muscle can seem rather daunting. This is largely due to the severe jargon which surrounds unfamiliar new techniques like body weight workouts and high intensity interval training but it is also something which needn't be so confusing.

Despite the huge strides forward we have taken in the fitness industry, if you harbor dreams of building cold, hard, lean muscle you would do very well to return to the basic fundamental rules of size and strength.

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. Know your rep range.

Studies show that the greatest amount of lean muscle is gained when aiming for a weight which causes you to fail in the 8-12 rep range.

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. Don't forget to sleep.

Muscles are broken down and torn in the gym. They don't start rebuilding until you recover after your workout has ended.

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.

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Article by: Pick up key tips teaching you how to build muscle and how to perform high intensity interval training properly for maximum results via the free fitness blog from top online strength coach Russ Howe PTI.

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