Saturday, 17 November 2012

The Best Exercises For Muscle Building

By Russ Howe-Pti

Most people do not know how build muscle. Despite the millions of us who use the gym, this is a very common problem. Most of us don't know what type of exercises are effective.

Today we will teach you exactly that and show you how to set up your workout plan for best results.

Before you go the the gym for your next session, take a moment and think about your current routine. Do you spend too much time playing around with little exercises that don't make very much difference to your overall physique? If you are like most people, the answer here is certainly yes.

To get quicker, more noticeable results you should ditch this approach immediately.

Sometimes in order to reach your destination faster you have to go back to basics. The old school techniques which have stood the test of time and still return quality results when applied correctly. I am talking of course about compound exercises.

Even though science and training has moved forwards at a breakneck speed over the last three decades we still rely on the basics when it comes to weight training. A squat is still the superior leg exercise, a bent over row is still on top when it comes to back exercises, and so on.

Those big multi-joint exercises are the ones which still yield the best results so make them the baseline of each gym workout. If you improve your bench press you will improve your chest, it's really as simple as that. Keep your isolation exercises in there to give your session a good overall effect but make your compound lifts the main event.

You are now probably wondering how much weight you need to lift on each exercise to see results so next we'll look into this. Everyone is different, of course, so rather than giving you a weight we'll give you an easy system. Aim your reps towards the 8-12 range. Once you can lift something more than 12 times in a row with good technique it needs to be increased.

Although very simple, that rule will keep you pushing for new progress and continually lifting more on your big lifts.

Prioritize your efforts around the big lifts which will get you more bang for your buck. Maybe you already know some people who spend too long in the gym and don't get the return you feel their efforts call for. Use that as an example for you. Focus on the exercises which really matter the most.

Don't forget to rest, too. There is nothing wrong with having days off from training in fact we encourage you to do so because this is when your body grows. Your muscles need time to repair and recover, which happens both when you rest and when you sleep.

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.

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