Most trainers and fitness experts do not know the best way for how to build muscle. Effective muscle building exercises must include time under load and sufficient recovery time. New research shows that effective workouts to specifically build muscle are easier and faster than ever. Here is what you should know.
Is there any truth to what you know about how to build muscle fast? Consider these long-standing myths.
Myth No. 1: Defining fitness. It may come as a surprise to you that folks in the fitness industry do not agree upon a consistent definition of fitness. Many typical exercises, indeed, have no positive impact on muscle mass. For the purpose of this article, let's just say that fitness is simply having optimum levels of body fat and lean body mass. This is the ideal goal, although most muscle building workouts fail to address it.
Myth No. 2: Doing weightlifting workouts by alternating different muscle groups every other day is supposedly the gold standard to build muscle. It is, unfortunately, a myth. New research, and even some ignored older studies, shows that this pattern is idiotic. Fitness experts who still advocate such an approach are either ignorant of the real science or choose to ignore it.
Myth No. 3: You can look just like the folks on TV infomercials and other kinds of advertisements if you just buy whatever they are selling and do what they tell you to do. The truth for most people is that they are not predisposed to get those results. Only a select few can.
What to Do That Works
The best research summary and workout advice that is available right now is presented in a book by Dr. Doug McGuff and John Little, titled 'Body by Science'. The subtitle is, 'A Research-Based Program for Strength Training, Body Building, and Complete Fitness in 12 Minutes a Week'. The big surprise for me is that this claim is not a hyped up, empty marketing promise. It is a reality that McGuff and Little substantiate with impeccable science. Their website (bodybyscience.net) offers additional, extensive explanations on fitness that get right to the core of human exercise physiology.
From my perspective, I simply suggest that you get the book and see for yourself what I am talking about. If you don't find it in your local bookstores, then order it online.
Finding out about the real science of how to build muscle came as a pleasant surprise. Beforehand, my fitness strategy was to do endurance training, mostly running, for road races and triathlons. This approach, unfortunately, did nothing to slow down my loss of lean body mass and increase in body fat percent over the years. What I learned in the Body by Science book is that my approach to endurance training actually reduced my level of fitness. What a big surprise!
Now, based on what I learned from 'Body by Science', I have more lean body mass and less body fat than I did just a year ago. And as I head into my mid-sixties, I am fitter than I have been in years and my new knowledge about how to build muscle the right way just makes life better and better.
Is there any truth to what you know about how to build muscle fast? Consider these long-standing myths.
Myth No. 1: Defining fitness. It may come as a surprise to you that folks in the fitness industry do not agree upon a consistent definition of fitness. Many typical exercises, indeed, have no positive impact on muscle mass. For the purpose of this article, let's just say that fitness is simply having optimum levels of body fat and lean body mass. This is the ideal goal, although most muscle building workouts fail to address it.
Myth No. 2: Doing weightlifting workouts by alternating different muscle groups every other day is supposedly the gold standard to build muscle. It is, unfortunately, a myth. New research, and even some ignored older studies, shows that this pattern is idiotic. Fitness experts who still advocate such an approach are either ignorant of the real science or choose to ignore it.
Myth No. 3: You can look just like the folks on TV infomercials and other kinds of advertisements if you just buy whatever they are selling and do what they tell you to do. The truth for most people is that they are not predisposed to get those results. Only a select few can.
What to Do That Works
The best research summary and workout advice that is available right now is presented in a book by Dr. Doug McGuff and John Little, titled 'Body by Science'. The subtitle is, 'A Research-Based Program for Strength Training, Body Building, and Complete Fitness in 12 Minutes a Week'. The big surprise for me is that this claim is not a hyped up, empty marketing promise. It is a reality that McGuff and Little substantiate with impeccable science. Their website (bodybyscience.net) offers additional, extensive explanations on fitness that get right to the core of human exercise physiology.
From my perspective, I simply suggest that you get the book and see for yourself what I am talking about. If you don't find it in your local bookstores, then order it online.
Finding out about the real science of how to build muscle came as a pleasant surprise. Beforehand, my fitness strategy was to do endurance training, mostly running, for road races and triathlons. This approach, unfortunately, did nothing to slow down my loss of lean body mass and increase in body fat percent over the years. What I learned in the Body by Science book is that my approach to endurance training actually reduced my level of fitness. What a big surprise!
Now, based on what I learned from 'Body by Science', I have more lean body mass and less body fat than I did just a year ago. And as I head into my mid-sixties, I am fitter than I have been in years and my new knowledge about how to build muscle the right way just makes life better and better.
About the Author:
See how to design your own muscle building diet in Dr. Dennis Clark's free report now. Also see what Dr. Clark recommends on where to find the best bodybuilding supplements to be found anywhere.
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