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.
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: A standard strategy to build muscle is to alternate weightlifting workouts every other day for multiple muscle groups. This is supposedly the most effective way to build muscle. Unfortunately, it is a myth. Indeed, new and old research shows that this is pretty much a stupid strategy, for several reasons. Fitness gurus who still advocate this standard strategy are either ignorant of this body of scientific research or they choose to ignore it.
Myth No. 3: You can get the same results as the gurus in TV infomercials and other kinds of marketing hype if you just buy what they are selling and follow their program. The real truth is that most folks are never going to get those results.
What to Do Instead
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 advice, therefore, is simply to get and read this book. You may find, like I did, that bookstores do not always have it in stock. If so, just order it online.
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!
Based on applying what I discovered in 'Body by Science', I have now increased my lean body mass and lowered my body fat percent over just a year ago. This is particularly gratifying, as I head into my mid-sixties. I am now fitter than I have been in the past few years, and my newfound awareness about how to build muscle correctly keeps making life 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: A standard strategy to build muscle is to alternate weightlifting workouts every other day for multiple muscle groups. This is supposedly the most effective way to build muscle. Unfortunately, it is a myth. Indeed, new and old research shows that this is pretty much a stupid strategy, for several reasons. Fitness gurus who still advocate this standard strategy are either ignorant of this body of scientific research or they choose to ignore it.
Myth No. 3: You can get the same results as the gurus in TV infomercials and other kinds of marketing hype if you just buy what they are selling and follow their program. The real truth is that most folks are never going to get those results.
What to Do Instead
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 advice, therefore, is simply to get and read this book. You may find, like I did, that bookstores do not always have it in stock. If so, just order it online.
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!
Based on applying what I discovered in 'Body by Science', I have now increased my lean body mass and lowered my body fat percent over just a year ago. This is particularly gratifying, as I head into my mid-sixties. I am now fitter than I have been in the past few years, and my newfound awareness about how to build muscle correctly keeps making life 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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