Are you beginning to think about your bulking season? This is the read for you!
When people come to the gym they often have a couple of goals in mind. One is to increase muscle and the other is to become ‘leaner’ and gain a more toned physique. It can become quite confusing which advice to take on board to achieve your goals. So i-Motion Gym thought it would be handy to put some golden rules together to help you towards your goal, and this week we look at how to increase muscle.
If you are looking to ‘bulk up’ then the first thing you need to do is limit the cardio. 2 light jogs on one of our treadmills a week should suffice. It doesn’t matter if you are a small and skinny frame, looking to build muscle, or a larger individual. The rules are the same. Eat the right things and perform the right exercises.
When it comes to fuel you are going to want Protein on board, and don’t forget your Carbohydrates. These are important for muscle growth, however keep an eye on what the amount you’re eating. You want to try and take on one gram of Protein per Pound of body weight you have. Don’t exclude Fruit and Vegetables. Eat small amounts regularly throughout the day, remember to check the label for calorie content and ensure you are eating the right things.
Here is the BIG lesson; Limit the number of sets and repetitions you are doing. Your reps should be between six and twelve per set with no more than twelve sets per muscle group. Use heavier weights instead of producing a high number of repetitions. So, short, controlled, heavy reps in sets that last between 40 and 70 seconds; This essentially shocks your muscles into growth. No building workout should therefore be longer than 45 minutes.
When you are planning your workouts, and yes, they should be planned and varied! Make sure you either focus on the whole body, the upper or the lower in any workout. For the best results don’t isolate a muscle group but focus on the whole upper body, use exercises that workout lots of muscles at once. A good routine would be to have an upper body day, lower body day then a whole body day.
Once you’ve hammered your muscles in the gym don’t be afraid to give them a bit of after-care. Stretching your muscles in held positions or using a foam roller will help you recover quicker and stop injury. A hit of Protein from a good quality Protein Shake is the quickest and most efficient way to get Protein to your muscles and aid their recovery. Check out our latest selection of proteins at our reception 🙂
i-Motion Gym are proud to have excellent Personal Trainers who can help with any area discussed above, we also have extensive weights areas and up to and over 400 classes per month and if you want to try something a bit different why not visit www.i-motiongym.com/classes to book on one. Remember a habit is just a learnt behavior, they can be positive or negative, good luck in developing these positive gym habits! i-Motion Gym.
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