Training to gain muscle

Our bodies work to optimum times and temperatures in order to make transformations. So whether you are looking to bulk your biceps or to tone your tummy, here are some top tips from our Health Club Assistant Manager, Scott, on how best to build muscle:

1)      Your resistance training sessions should last no longer than an hour. In fact 45 minutes would be the ideal time. If in these sessions, your aim is to gain muscle, try to do no more than 20 sets per muscle group, with between 6-12 repetitions per set. For example; 6 repetitions of bicep curls, 30 seconds rest, repeating 20 times.

2)      Make sure you complete each exercise at a controlled speed. By rushing through the movement you won’t be tensing your muscles long enough to shock them into growth. Instead of squeezing in as many repetitions as possible, increase the weights in order to push your body to the next level.

3)      Try not to stick to the same routine every time you are in the gym. Mix it up a little! Trial new routines and equipment, trick your body into raising your heart rate, consequently creating more lean muscle. Keep a journal of your workouts to record your progress and inspire you to step up the weights or intensity.

4)      Don’t focus on isolated muscles. Try to incorporate large muscle groups; the more involved in one movement, the greater the hormone release you will get from your training, stimulating muscle growth throughout the day.

5)      Keep your training equal. Train each muscle group for roughly the same amount of time, ensuring balanced training allowing your body to grow quickly and safely, avoiding injuries and preserving flexibility.