“Marcus! what’s going on I’m not getting any bigger!! I can hear frustration and impatience in his voice. “Let’s move to arms and abs no?” I take a deep breath and wait 5 minutes before I reply to his text. We’ve had the grand total of 6 sessions together…. I can see that there will be a lot of reassurance required and patience.
It’s week three session into a training program with 21 year old Thomas from Toronto and we are still creating a foundation.
Building muscle for most people takes time, consistency, hard work and for some, a lot more time. Everyone is different, some people will look at a gym and build muscle but there are lots of people who will have to fight tooth and nail for it. I feel that the method to making those gains are the same for both.
Fitness/muscles/speed/flexibility etc are unfortunately not available on the shelves of your local department store. You can’t buy it, order it from Amazon or get it second hand from EBay. You can pay for good advice, motivation and a wealth of experience but what Tomas has to bring to the party are these 5 vital ingredients:
An intelligent realistic approach
Without the above (especially when genetics are not on your side) you could be fighting a loosing battle.
Ok so we now know what we need in regards to approach, let’s see what we need to build muscle and size. Lets try to keep this simple, if you want to get bigger you need to take on more calories…. It’s logical, but you do want to take on healthy calorie-dense food. I’ve included a list below of food that will help you put on the lbs whilst still being healthy.
Healthy Foods that Can Add Calories
Whole Grain Pasta
Whole Grain/Wheat Cereal
Almonds & Nuts
Natural Peanut or Almond Butter
Ok so now you know about the attitude and the nutrition that are vital for packing on muscle. Now let’s briefly look at what you need to do in the gym. Quite simply you need to lift heavy stuff regularly, however if you don’t know what you’re doing in the gym, always seek the advice of a fitness professional. Good technique is essential. Concentrate on technique first with light easy to manage weights concentrating on high repetitions for at least a month. Once you’re starting to feel confident and your technique is strict then get heavier.
Make sure you always warm up thoroughly to prevent injury, then you can gradually increase the weight over time.
Remember this, the gym can be a dangerous place if you do not know what you’re doing!!
Keep an eye out for part 2 of this post where we look at Sets, Reps, Split routines, Supersets and much more !