RYPT Training: Beginner’s Muscle Gain 101
- How to gain muscle quicker
- * Beginner / intermediate mistakes (and what you should do)…
RYPT Muscle Gain 101
Often in the gym, I’ll see beginner’s (especially at this time of year) making elementary errors when it comes to muscle gain.
These can only waste time for making progress, but also potentially increase the risk of injury.
Without turning this blog into a thesis, some of the most common errors are below:
CALORIES
If you’re trying to gain muscle, you’ll need to eat more, a lot more.
Gaining muscle is difficult enough as the body has to fight to retain it too.
Essentially you’ll need to consume extra (depending on current weight and goals, see RYPT Nutrition for advice) in order to gain weight and hence muscle. In most cases, this will be 20% more than current intake.
I would recommend starting with MyFitnessPal to track what you’re consuming. You may be surprised.
EQUIPMENT
You should consider swaying away from machines towards free weights, once you’re proficient in those of course!
Gym machines are great for starting in fitness because they give you stabilisation without the risk of any loose movements. However, in order to progress faster in fitness you will need some form of moving outside your comfort zone.
Free weights will work many more muscles in your body then using machines which work merely on one plane of movement. Therefore, you can save time in the gym when your plan can be more targeted on the bigger muscle groups.
SIMPLE
When it comes to a gym plan, often The simplest routine is the best. When trying to build up clients strength I would generally focus on five barbell based exercises around which the sessions would consist of technique-based routines.
In a nutshell, the five main exercises that you need to develop strength are: bench press, rows, squats, deadlifts and shoulder press.
These are exercises in which (with the correct technique) you can progress strength rapidly and also see notable changes in physique.
When you consider the hundreds of gym exercises and pieces of equipment out there, keeping it to these five may seem counterintuitive. However, I guarantee with correct technique, a gym plan revolving around these exercises will get your results.
CARDIO
When I started weight training in the gym, I would often wonder why I was not progressing quickly enough considering the amount of time in the gym. It comes down to a simple equation of calories expended versus calories in.
Doing too much cardiovascular exercise or overtraining will have a negative effect on muscle growth.
Whilst cardiovascular is essential and overall fitness, too much can distract from muscle gain. This is due to the aerobic nature of performing cardio activity which is contrary to the anaerobic (or short, high intensity bursts) that are associated with weight training or indeed sprinting.
A well balanced plan is the best method of gaining better results.
REST
As per the last point, doing too much will increase cortisol (which has a polarising effect when it comes to muscle gain). Rest can be in the form of sleep or just a clear all-round plan.
Furthermore, with muscle gain you need to ensure an overall calorific surplus so it’s about balance.
You do not need to train seven days a week to get the best results. Initially you should be looking at a consistent plan that is challenging but also encompasses days away from training.
After all: sustainability, moderation and enjoyment are the best ways to improve your wellbeing.
RYPT offers full support through nutritional guidance and training plans (all accessible and provided with a free consultation). Whatever your end goal; RYPT can help you reach it with sustainability, moderation and enjoyment.
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Ross
Owner
