Building Muscle: A Beginners Guide

Over the past couple of years we have seen a huge change in the way people train. Women now understand the importance of weight training. Women generally do not have the levels of growth hormone ‘testosterone’ that men have. This means women are not capable of growing to the same level of men. It is wonderful to see the importance of weight training being understood by more people.

Whoever you are the principles of building muscle is the same. It is not easy and it is a slow process but it is definitely worth the hard work you put in. If you are prepared to put in the hours in the gym and eat & drink the right things then there is no reason why you can’t build top quality muscle.

Why build muscle?

Building quality muscle is not just about looking great but there are plenty of health benefits to go along with it.
  • More muscle mass results in more fat burning through increased metabolism

  • Increased energy levels throughout the day

  • Increased strength which can lead to an active lifestyle and help the loss of strength and muscle loss in older age.

  • Reduced risk of injury due to the soft muscle tissue protecting your joints.


Getting started

Gaining quality muscle mass will require some discipline and determination. Follow these basic steps are you will have the necessary tools to sculpt your perfect body and gain the muscle you want.
  • To gain muscle you will need to work your muscle in the 8-12 rep range. This range has been proved to work the fast twitch muscle fibres the greatest for hypertrophy (increase in muscle size).

  • Concentrate on compound movements such as squats, presses, deadlifts, rows & pull-ups. These are the foundations of any muscle building programme.

  • Split routines are the best way to work each muscle group effectively without overtraining. Speak to one of our fitness instructors for more information on split routines. 

  • Beyond popular belief. You do not grow in the gym. You can put as much effort into your training as you like, but if you do not get adequate rest you will not grow. Your body needs rest to grow. When you sleep aim to have at least 8 hours. When you are asleep your body releases growth hormones & testosterone which aid recovery.

  • Aim to eat 5-6 small meals daily. Eating smaller more frequent portions will keep your body full of necessary nutrients to feed your muscles. Doing so will also stoke your metabolism into burning more unwanted fat throughout the day.

  • Aim to consume around 1g of protein per pound of bodyweight. Protein helps in the recovery and growth of muscle.

  • Drink plenty of water throughout the day. Muscle is made up of 80% water. Not taking in enough water can decrease muscle performance greatly affect recovery.

Book in with a fitness instructor FREE today for help getting started.

Oulder Hill Leisure Complex

Hudson's Walk, Rochdale, OL11 5EF

Tel: 01706 716680


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