Training Tips – By EHP Labs
RULES FOR BUILDING MUSCLE
People lift weights for a variety of reasons including improved sports performance, better general health, and fat loss. However, the most common goal by far is building muscle. Most gym goers train to increase muscle size and follow programs specifically designed for this purpose.
Despite this, and to their never-ending frustration, a lot of people get very few results from their training and are often frustrated, and put off by their lack of progress. If you are stuck in a rut and want to start seeing results from your training, make sure you follow these training rules for building muscle.
- BUILD YOUR WORKOUTS AROUND COMPOUND EXERCISES
When it comes to building muscle, integrating compound exercises to your workouts should be a priority, such as:
- Squats, Bench Press, Pull-ups, Hip Thrusts, Shoulder Press
2. TRAIN YOUR MAJOR MUSCLES TWICE A WEEK
Your muscles need time to recover after a tough workout, but they don’t need a full seven days. Instead, they recover anywhere between 72-96 hours. Because of this, you should train them twice a week to make the fastest possible progress. The average “bro split”, where muscles are only trained once a week, it’s not necessarily the best way to build mass as fast and effectively as possible.
3. TRAIN YOUR LEGS, OFTEN
A lot of exercisers neglect their lower bodies. This is a big mistake.
Your legs make up about 50% of your body mass, and if you skip leg day, your overall development will suffer. In addition, intense leg workouts produce a cascade of anabolic hormones that positively influence muscle growth throughout your body.
You will find that some of the powerhouses of the fitness world will train legs every second day. There is a reason behind this! A strong lower body is key for muscle all over. Make sure your workouts are planned, you are consistent with your training methods, and you are progressing each week.
4. USE THE RIGHT REPETITION RANGE
It is believed that hypertrophy is the best repetition range for building muscle, around 6-12 reps. Training outside this range may lead to muscle growth, but at a different rate and speed. Use a few different rep counts in your workouts to make sure you fully exhaust as many muscle fibers as possible, i.e.:
- Squats – 4 sets of 6 reps
- Leg press – 3 sets of 8 reps
- Lunges – 3 sets of 10 reps
- Leg extensions – 2 sets of 12 reps
The occasional stray outside this rep range is fine, but for best results, most of your workouts should use the 6-12 rep range rule.