Muscle Building Training Ilford
Muscle Building Tips
Muscle building tips
Follow our top ten muscle building tips to help you build bigger muscles
Muscle building tips : train with medium intensity at high volume
Make sure you aim for somewhere between 12 to 15 lifts (reps) for each weight training exercise and three-sets of reps. It’s important to leave no more than 90 seconds between each set. ‘Medium intensity’ means how much weight you choose to lift, whilst ‘volume’ refers the quantity of sets and reps you manage to lift.
Muscle building tips : exhaust your muscles to failure
Always aim to end each exercise set to near “failure.” By failure, we mean you’d be unable to do another single repetition in a set because of muscle fatigue. For example, a three-set exercise, you could start off with a heavy weight for 15 reps in the first set and then reduce each set by two so that your last set is 11 lifts. Even as you tire, you should attempt a maximum effort for each set. However, you should aim not to reach failure until the last set in the workout for that muscle. If you can’t get achieve a full set the first time around, your muscle has already failed and won’t get enough time under tension for the workout to be effective.
Muscle building tips : keep the form
Building muscle is not all about lifting the heaviest weight possible. It's not cool and it's definitely not effective. You’ll make quicker progress and gain more muscle mass if you follow our muscle building tips, whilst keeping the form. In other words maintaining the correct technique. For example, when performing a bicep curl, ensure you back stays perfectly still and your upper arm stays by your side, your elbow shouldn't really move. If you are unsure of the techniques for the most popular exercises, read the Technique and Tips sections within the particular exercise within our Exercise Library . Also read our article on maintaining a neutral spine for more detail.
Muscle building tips : get plenty of sleep
The importance of sleep in relation to muscle building should not be overlooked. Sleep is undeniably one of the most important parts of the recovery cycle. Muscle building, recovery and repair occur at rest and during sleep. Sleep plays a major role in protein synthesis and gives you the necessary energy for another day in the gym. Ideally, you should aim for between 7-8 hours a night. Although we appreciate with busy lives, it is hard to find time to sleep in the week, make it up on the weekends – as any sleep is good sleep. Failure to do so may delay your muscle building efforts and possibly lead to illness and injury. Read our article on the importance of sleep for building muscle for more detail.
Muscle building tips : stay committed
This may seem like the hardest thing in the world. But remember, you only get out what you put in. You’ll be so pleased with the results if you do. All that hard work will...