So you have been hitting the gym hard for a few months and although you got results quite fast you\'ve noticed they have began to slow down. Relax, this is a situation

every gym user encounters. The sad thing is most of them don\'t know how to get out of it. We\'re going to you

straight back on track and teach you how to build muscle with proven techniques.

After a few months of training you\'ll already know that in order to grow you need to be consistent at the gym and you need to be focusing on your big compound lifts in order to get the most from your body. So today we\'re

going to look at a few tips which fitness enthusiasts tend to forget about.

There are numerous ways to build a better body, make no mistake about it, it is this huge variety which leads to a lot

of people getting a bit lost. They\'ll have everybody around them telling them they need to do completely

different things and in the end they go nowhere. Get ready to go back to basics for maximum results.

Watch leading fitness instructor Russ Howe PTI\'s guide on how to build muscle effectively.

When it comes to building programs there are a few questions which pop up a lot more than any others. Those

are listed for you below...

* What is the optimal number of repetitions to do?

* What should you eat?

* How often should you train for maximum results?

The optimal zone for stimulating lean tissue growth is between eight and twelve reps for most exercises. This

means you do not need to spend the countless high repetition sets on most exercises, particularly your big

compound lifts, so make the most of this knowledge and begin applying it right now. You should see results from

this method very quickly.

Should you already be successfully hitting the hypertrophy zone the next step is slotting in proven techniques to

increase the difficulty further. Drop sets and pyramids are just two solid examples of this.

Believe it or not, more people get lost with their diet than with their training. So the next section is devoted to

showing you how to create a simple but effective diet plan.

Eating the right type of food will determine what type of size you add. You can\'t expect to get big and stay lean if you are feasting on junk foods. Remember it\'s not just about how many calories you consume, it\'s also about

where those calories come from.

While you could spend your time counting every single calorie in all of the food you eat, you will more than likely just drive yourself insane and remove any fun from your

daily diet making it impossible to stick to. Instead, the 3-5-2 concept is simple and loose, allowing you to make

allowances where you feel necessary. With 30% of your calories arriving from sources of protein, 50%

carbohydrate and 20% from fat you will have a rock solid and trustworthy foundation to build from.

Rest is the final part we want to go over today. Once you begin enjoying your training and seeing results you will

find it hard to resist the urge to train whenever and wherever possible. The main problem with this is you can hold yourself back slightly by not allowing your muscles the time to recuperate. Days off are not just useful, they

are recommended.

If you are stuck in a rut and don\'t know how to build muscle today\'s article will have you moving along in leaps and bounds. Try to abide by the rules in today\'s post, all of which are backed up by years of scientific studies and research, you will be able to break through any plateau.

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