Best Way To Build Muscle

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Nothing winds me up more than when I’m in a gym or fitness club and I hear a so called instructor telling a member to repeat the program they’ve been given for 10 weeks to see how they get on with it. Ten weeks of doing the same thing, week in week out! That’s going to achieve a lot … not! And yet I hear it all the time.

I’m not Mr Universe by any stretch of the imagination, but a lot of blokes would kill for my physique when I put my mind to getting into shape! I have to admit to going through stages of going from being a gym fanatic to being a couch potato. But what really amazes my wife is how quickly I can go from being a fat “slob” to being a “fit” bloke. And I don’t spend hours in the gym every day pumping iron to achieve it, far from it.

So what is the best way to build muscle and get your body into shape?

Well I follow a set of principles that I’ve learnt off a couple of weight training, muscle building experts. The guys I’m referring to are Vince Del Monte and Pete Sisco. Chances are you haven’t heard of them. If that’s the case just Google them. These guys know what they’re talking about, they know the best way to build muscle fast. They don’t advocate lots of sets and lots of reps, 6 days of the week like a lot of so called experts do. Let me explain what I do as a result of reading their training materials.

Here are my golden rules for getting your body in shape quickly, for building muscle mass fast and getting a set of 6-pack abs.

Rule number one: Never perform more than 10 reps. I tend never to do more than 8 reps of any exercise. Why, because if I can do more than 8 reps, the weight is not heavy enough. Muscle building is not about repetition as a lot of people would have you believe, it’s about “intensity”. You won’t build muscle lifting light weights. Think heavy, think fewer reps. Stress your muscle quickly for faster results. Heavy weights stress and break down your muscle fibres. When they re-grow, they grow back stronger and bigger than before.

Rule number two: Rest! Allow time between workouts for your muscles to re-grow. Over training or not allowing insufficient time between workouts is the most common mistake made by most people. If you work your muscles three or four times per week, they simply don’t have the time to repair themselves and grow stronger. Working out once a week or every five days is enough. It’s not the amount or frequency of training that is important, it’s the intensity of the training that is critical.

Following on from rule number two, here is rule number three: You only need to do one exercise per muscle group. Again, it’s about intensity and not quantity. Work each muscle group once, but work it hard when you do. Then allow it 5 days to rest. Always start with the largest muscle group first, and work your way down in size. The largest muscle groups will burn the most calories when worked and subsequently when regenerating. Working out in this way will burn the most body fat and as a result your muscles will look more defined.

My final personal rule: Try and increase the weight you lift every week by small amounts to continually increase the intensity of your workouts. More weight, more gain. And rotate some of the lifts that you do to add variety to the way you work your muscles to encourage them to respond differently. Repetition is not the way to build muscle effectively.

And finally, add plenty of cardio exercise to your fitness routine on the days you’re not lifting to burn off the excess body fat. Get your fat content down and your muscles will appear more defined, in particular your abs!

These rules work for me. If you’d like to learn more from the experts and not just take my word for it, take a look at Vince Del Monte’s site and get his Body Building program, it’s quite simply the best on the net, and will teach you the most effective way to build muscle fast.