Fitness experts and trainers seem to be stuck in the dark ages when it comes to knowing how to build muscle. Based on new research, the effectiveness of muscle building exercise depends on time under load, with sufficient recovery time after a workout. By following the right procedure to specifically build muscle, you can do so faster and easier than ever. Here are the details that you should know.
First, what do you really know about how to build muscle fast? Take a look at these long-standing myths.
Myth No. 1: The definition of fitness. You may be surprised to know that the fitness industry has no generally agreed upon definition of fitness. And many kinds of exercise have no positive impact on muscle mass. My definition of fitness, for the purpose of this article, is having optimum amounts of lean body mass and body fat. Ideally, any exercise program should reach these twin results, although most muscle building workouts fail to do so.
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.
How to Do It Right
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.
My recommendation, therefore, is just to get and read the book yourself. You may discover, as I did, that it is a little hard to find in some bookstores. It is readily available online, though.
The science behind how to build muscle came as a real surprise to me. Prior to discovering the Body by Science approach, my favorite endurance training (running) had failed to stop my body from increasing my body fat percent and from losing lean body mass. My age-old strategy to train for and complete road races and triathlons seemed to have a negative impact on my fitness, which turned out to be true. I learned from McGuff and Little's book that long-distance and classic endurance training actually diminished my fitness. That was a big surprise!
It is really great to see my lean body mass go up and my body fat percent go down by applying the approach on how to build muscle from 'Body by Science'. Now, as I head into my mid-sixties, I am especially pleased to be fitter than I have been in years. Life just keeps getting better and better.
First, what do you really know about how to build muscle fast? Take a look at these long-standing myths.
Myth No. 1: The definition of fitness. You may be surprised to know that the fitness industry has no generally agreed upon definition of fitness. And many kinds of exercise have no positive impact on muscle mass. My definition of fitness, for the purpose of this article, is having optimum amounts of lean body mass and body fat. Ideally, any exercise program should reach these twin results, although most muscle building workouts fail to do so.
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.
How to Do It Right
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.
My recommendation, therefore, is just to get and read the book yourself. You may discover, as I did, that it is a little hard to find in some bookstores. It is readily available online, though.
The science behind how to build muscle came as a real surprise to me. Prior to discovering the Body by Science approach, my favorite endurance training (running) had failed to stop my body from increasing my body fat percent and from losing lean body mass. My age-old strategy to train for and complete road races and triathlons seemed to have a negative impact on my fitness, which turned out to be true. I learned from McGuff and Little's book that long-distance and classic endurance training actually diminished my fitness. That was a big surprise!
It is really great to see my lean body mass go up and my body fat percent go down by applying the approach on how to build muscle from 'Body by Science'. Now, as I head into my mid-sixties, I am especially pleased to be fitter than I have been in years. Life just keeps getting better and better.
About the Author:
Add workout power from Dr. Dennis Clark's free report on the best muscle building diet and find out what he recommends as the top bodybuilding supplements anywhere.
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