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1. Every day at work as a Personal Trainer I come across guys
who want to know how to build more muscle but are so
confused at the conflicting advice in the fitness industry
that they literally don't know which way to turn for
results. This affects both gym newcomers and seasoned
veterans.

2. Now we're going to end this nonsense and nail down the
basic, proven rules.

3. The first thing you need to do is figure out what you
actually want. Too often when we ask guys what they'd
like to achieve, what type of body they wish to own, they
tell us their goal is to lose fat but also get bigger.

4. If you have had long history of gym training already you
will know it's very hard to get both weight loss and
strength results simultaneously, which is why you need to
set this goal at the start. Those beginning on their fitness
journey will be able to enjoy perhaps 2-3 weeks with the
results of both fat loss and tissue building, but once the
body gets used to your new training lifestyle you too need
to make the choice.

5. To put it simply, you either want to lose fat or you want to
grow. It's one way or the other. To grow you need to
consume more calories per day than you currently do,
whereas to lose fat you need to consume less than you do
now. So it makes sense that you cannot realistically do
both at the same time.

6. If your fitness program is that of an athlete, you have
great genetics and your nutrition plan is so good that your
quest to get fit is literally dominating your life, it is
possible to structure a plan of course but for the
overwhelming majority of people who simply want to
train after they go to work or around their family life, it's
not feasible.

7. Once you have simply decided what you want to achieve,
you can begin dieting for that specific goal and then
we're ready to begin looking at your actual workout
routine. We'll cover the following aspects here:

8. * What exercises will allow you to get the quickest results?

9. * How many times per week should you train?

10. * Are you doing too many or too few reps?

11. When it comes to strength and size there is one type of
resistance exercise which stands above all others by a
long, long way. We're talking, of course, about compound
exercises. That's right, the basic exercises such as bench
press and squat still reign supreme when it comes to
muscle mass. Don't waste time isolating the lower half of
your forearm, focus your time on big exercises.

12. Watch fitness instructor Russ Howe PTI's tips on how to
build muscle fast.

13. Furthermore, understand the importance of rest. When
training for size your body does not grow while your are in
the gym. On the contrary, it grows while you are at rest.
Try not to perform more than 4 sessions per week and you
will see a great return in gains. It's hard to stay away
when you get into training, but it is very important.

14. When trying to figure out how many reps you should do to
add size and strength this simple system will help you on
every exercise you perform. Your reps should land
between 8-12, the ideal zone for hypertrophy (growth).
Good for you if you can perform 100 reps on a bench press
with a certain weight, but it will not make you any bigger.
Once you can push beyond twelve the resistance should
be knocked up.

15. So there you have it. You wanted to know how to build
muscle and now you have the facts. Take your time, set
your goals and follow our easy list of workout strategies.
You will see huge gains with the laws of size and strength
training at the foundation of your workout routine!

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