Green Tea: How To Use Basic Principles Build Lean Muscle

By Arnold Sylvester

If you were able to ask one fitness based question and get a straight answer, most men would ask for advice on how to build muscle as easily as possible. Sadly, getting a straight answer on any topic in fitness is something which most men deem to be impossible. Simple techniques such as high intensity interval training and power-based explosive training have been over complicated beyond the point where most people can hold their interest.

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.

Despite the array of new equipment in gyms these days, you still cannot defeat squats, deadlifts and military press for fast results.

The body is forced to grow at an advanced rate with these particular exercise because it needs to recruit far more muscle fibers to get you through the exercises.

2. Aim for the hypertrophy zone.

While high rep training has it's own benefits, you should be aiming for the 8-12 range if your goal is muscular hypertrophy. This is backed up by years of key studies from medical research studies carried out on the subject.

You'll be stronger on some exercises, naturally, but you can begin using your rep range as a guide to tell you if you are going too light or too heavy.

3. Change your program as you progress.

Consistency is the worst mistake made on the gym floor.

The number one way to keep building new gains is to hit your body with a resistance which it cannot handle comfortably. Yet, for some bizarre reason, many men do the same program for years and stick largely to the same weights on their biggest exercises. Variety and progression are the keys to success.

4. Don't forget to sleep.

Sleep is vastly under-rated by most gym users. You must remember that the body undergoes it's major rebuilding phase during the hours of a deep 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.

Disallowing sleep is comparable to building a wall one day and then returning the next day to knock it all down and build it again. Overall, you may have a nice new wall but it is not any bigger than it was yesterday.

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:

Writer bio: Pick up key tips revealing how to build muscle and how to perform high intensity interval training properly for immediate gains on the exclusive training website from top online strength coach Russ Howe PTI.

exercises to lose weight