Go To The Gym Regularly

Keeping active is crucial for staying healthy, and considering the recent revelation that 41 per cent of Britons aged 40-60 fail to walk for even ten minutes a month, you might be inclined to up your activity levels.

But it’s hard to know just how much exercise you should be doing to reach your fitness goals, be that weight loss or bulking up.
“The type of workout you do ultimately depend on your ability, goals, likes and dislikes, equipment available, what injuries you have, and how much time you have available,” personal trainer Tom Mans explained to The Independent.

How many days a week should you train?
Unless you’re a fitness enthusiast, you probably spend as little time in the gym as possible to achieve your health and fitness goals. But Mans says training only once or twice a week won’t give you more than a low level of fitness.
“You should train at least three times a week if you want to achieve your health and fitness goals in a reasonable amount of time, and stay fit and healthy,” Mans explains.

Training four or five times a week is ideal, but most people find that unachievable due to time constraints, so Mans says it’s best to aim for three: “This exposes your body to a large enough training stimulus throughout the week, which enables the body to adapt, get stronger, leaner and fitter.”

Tips To Make Strong Legs

One of the most common complaints you will hear from most lifters is that they just can’t seem to get their legs to grow, no matter whatever they do. But as you know with lots of things in training from people, that’s not simply true. However one thing is true, if you don’t train your legs the right way, you can’t expect them to grow. And if you don’t train them hard – simply going through the motions won’t cut it – it will take much longer to see results if you ever see them at all. In other words, train your legs hard in the right way and you will see big results and there are many training principles you can use to build bigger, stronger quads, you just have to know how to use them effectively.

1. Squat
Simply put to build big legs, you will have to do some squats. Squats are the quintessential compound movement for developing bigger and stronger legs. It targets all major muscle group on your legs, quads, hams, glutes. Squats are also a very versatile exercise that offers different variations that allow you to recruit whatever muscle group you want to focus on. By simply pointing toes in or out or spreading your feet out or drawing them in closer, you can hit every muscle group in your legs from a variety of angles. And being a compound movement squats also allow you put heavy loads on your legs which lead to not only stronger legs but also maximum muscle gains.

2. Use higher reps
Legs muscles tend to benefit from higher reps than do muscles of the upper body and research has in fact proven that higher reps produce the biggest gains for legs. Moreover, many professional bodybuilders have experienced great results with squats, lunges, leg presses and leg extensions when doing sets of 15-20 reps. But this doesn’t mean you should train your legs with light weights, always go as heavy as possible on leg day, even when using high-rep ranges.

3. Go deep
A lack of adequate range of motion is one biggest factor that holds people back when it comes to adding size to the quads. So many trainees go only halfway down, sometimes even less, on squats, leg presses and hack squats which minimizes their ability to add mass on their legs. On each and every rep, you should reach the point at which your thighs are parallel to the floor on squats, or parallel to the machine platform on leg presses and hack squats. And even better go past parallel from time to time, almost to where my glutes would touch the backs of my ankles, even if it means you have to reduce the weight load a little bit.

4. Train your hamstrings and glutes
Most lifters don’t think about their hamstrings or glutes, their quads are much stronger in comparison to these smaller assisting muscles. This often leads muscle unbalanced in the legs, a cause for leg injuries and a lack of strength in the bottom portion of the squat exercise. Avoid by including at least two hamstring and glute exercises in your leg workout. If you are too fatigued after quads, pick another day to dedicate to your hams so that you exhaustively hits every muscle fiber. Another effective strategy is to pre-exhaust your quads by doing isolation exercises before your compound moves so your quads fail at more or less the same time as your glutes and hamstrings do.

5. Up the volume and intensity
Volume and intensity are key factors in building muscle mass and with legs they are mandatory. Your legs support your upper body and are in use most of the day, so in order to add mass in them, you will need to train them with lots of volume and intensity. Up your training volume by increasing the number of exercises or the number of sets, you perform during your leg workout. For example, do 3-4 exercises for your quads and 2-3 exercises for your hamstrings. Similarly, you can increase your sets by performing 4-5 working sets instead of the usual 3 sets. For intensity, incorporate techniques such as pre-exhaust, supersets or drop sets. These training techniques are very effective for taking your muscles to failure and beyond, a requisite to muscle growth.

Muscle Development Essentials

If you’re an athlete, it may allow you to outperform your opponents. If you’re a bodybuilder, it helps you outshine competitors on stage. Even if you only train for health, it helps make you feel, look, and function better in day-to-day life.

We’re talking about muscle mass.

Building muscle is a common goal for nearly everyone who lifts weights, from body building professionals to weekend warriors.

Unfortunately, no matter who you are or what your goals are, muscle doesn’t come easily. For beginning lifters with plenty of room to grow, 2 pounds per month is a reasonable expectation; seasoned lifters will gain even less during a bulking phase.

The good news? Just because it’s not easy doesn’t mean it’s complex. Putting on muscle comes down to three simple principles:

1. Take in more calories than you burn

2. Lift progressively more weight

3. Give your body sufficient recovery time

Of course, it’s much easier to list these 3 basic principles than it is to perform them in the real world.

Here are five actionable tips for building muscle, whether you are a veteran of the iron or a newcomer to the gym:

1. Lift more weight

There are two ways to lift more: Increasing the amount of weight you lift, or increasing the number of reps you perform. For best results, you’ll need to both add pounds to your lifts and complete more reps. Make sure you are putting more plates onto the bar or using heavier dumbbells every week or two, even if you are only adding 5 or 10 more pounds.

To add more reps, consider using drop sets, where you perform your normal work set and then drop the weight to perform another set until failure. Always increase gradually, and don’t overdo it – lifting too much weight too quickly can lead to a serious injury that could keep you out of the gym for weeks or months, which definitely won’t help you build muscle.

2. Add more protein to your diet

It’s cliché but true: “Abs are made in the kitchen.” In fact, so are biceps, triceps, pectorals, quadriceps…you get the idea. You can lift like a maniac, but if you aren’t eating right, you’ll stifle your gains. If you’re bulking and hitting the gym to lift heavy a few times per week, aim for at least 0.8 grams of protein per pound of body weight to help your muscles grow.

Everyone’s body responds to protein differently, so you may need to experiment with the exact amount and see what works. Just remember, not all protein is the same. A fast food double cheeseburger has roughly the same amount of protein as a 4 oz. serving of skinless chicken breast, but you can probably guess which one is better for muscle building!

3. Get enough rest

Muscles aren’t actually made in the gym. The damage done to your muscle fibers when lifting heavy weight is only half of the equation. The real muscle building action happens while you’re sleeping. When your body is asleep, it uses much less energy, so more of the nutrients you’ve consumed can be devoted to repairing the tears in your muscle fibers.

In other words, when you scrimp on sleep, you’re robbing the body of its most important muscle building time. Everyone’s sleep needs are different – some elite athletes get as many as 12 hours of shuteye every day. Most people need at least 7 hours, but if you’re active, shoot for 8 to 10 if you can.

4. Be consistent

There are things you can do to speed up the process, but it’s impossible to build muscle overnight. It takes weeks, months, sometimes years of working out consistently to really pack the mass onto your frame.

Everyone misses a workout here and there. But the key to success – whether competing against other athletes or yourself – is showing up and putting in the work, even when you’re tired or don’t feel like it. It’s not ideal, but it’s much better to exercise when you’re at 70%, or even 50%, than to completely skip a workout.

5. Take the right supplements

To achieve optimal muscle mass, you need complete control over your macros. If you’re a hard gainer or have significant caloric and protein intake goals, using a mass gainer supplement is a great way to hit your nutrient targets. Also protein formula ensures you get quality nutrients that help your muscles capitalize on all of your hard work in the gym.

You’ve got the passion and determination needed to become the best version of yourself. If you eat right, push yourself in the gym, and choose the right supplements, you have a chance to be rewarded with powerful muscles that take your physique and performance to the next level.