As you might have noticed by now Im not really into putting out new marketing schemes every day/posting bullshit articles that nobody cares about and generally trying to polish my ego, I sat back and watched the fitness industry before i got into it myself and it always puzzled me as to why you can have a trainer shouting their mouth off about great results! and build tons of muscle! when they have no proof with clients and they themselves look like they would snap in half if the wind were to pick up.. so with that rant comes my point and hopefully an insight into how i train clients for muscle gain and general body composition goals. This is Reece, he trained with me 3-4 times a week for 12 weeks and put on 10kg of solid muscle with no fat gain. He had tried putting on muscle in the past but admitted to putting on body fat at the same time and struggling to stay committed, most people will fall out of love with training from time to time, especially when a plateau hits and you start to question where to go next? Reeces training was structured from day one so a plateau could be held off for as long as possible, nothing fancy for the first month, simple compound moves to get the nervous system firing efficiently coupled with specific isolation work and stretches to target postural weak points, basically setting up the body to prevent injury in the future from faultily movement patterns which can be a nightmare to correct if gone unnoticed. Gains come easy to begin, with great strength increases in the first month, here comes one of the most important part of building size; gradual muscle overload! every 4 weeks i reviewed training progress and made changes, firstly we upped the volume and added a few supersets, always lifting the most weight possible to a point where form isnt compromised, then as training progressed drop sets would come into play and the frequency a muscle is hit per week. There are tons of variables to play with but just remember gradual overload! dont back yourself into a corner doing drop sets to failure in your first month, your muscle will adapt to the increased stimulus and plateaus will come quick. One big point to get across, you must squat and deadlift! i would attribute a large portion of Reeces back gains to the fact we would deadlift every week without fail, get off the seated row and get it done. Nutrition is a massive factor that cannot be forgotten, this played a big part in Reeces transformation and is specific for every individual, so definitely a big topic for another day! So in short; Tracking and monitoring progress is a must, dont just go in the gym hoping that if you train long enough muscle will come, people dont get big by accident.. look at what your doing and ask yourself why, if all else fails invest in a trainer, just try to educate yourself enough to know if they are going to get you where you want to go, or just hope you get there one day.
Posted on: Fri, 03 Oct 2014 10:17:16 +0000
Trending Topics
Recently Viewed Topics
© 2015