Come on, own up…
You have, at some point this year looked in the mirror and flexed your ‘guns’.
I know I have!
Did they look like sparrows knee caps, knots in a thread?
Or did they look like something that should be immortalised, did you kiss them in admiration?
I know I did!
But seriously, some of us do have a preconceived ideas about muscle.
“I don’t want want to get too big”
“I don’t want to get to muscular”
To be honest, its a problem most of us will never have, but muscle is a good thing, in both men and women.
With all the different types of training out there now we seemed to have lost touch with good old plain and simple, building muscle.
When I take on a new client, nearly always as a part of my rationale is to get more muscle on their skeleton.
Because its the best way to help them control their weight.
Think of your car, with a little 1 litre engine. It gives great economy and loads of miles to the gallon.
If this was your body, you wouldn’t want that. Burning next to no energy.
Now imagine you have a car with a 5 litre V8, that literally makes a whole in the ozone layer just starting it up.
It burns fuel like crazy.
Thats the type of engine you want in your body. Something that will give really bad fuel consumption and chew up all that excess energy.
That’s what building muscle will do….
Going back over the years the most knowledgable people on how to build muscle were bodybuilders.
Dorian Yates, Arnold Schwarzenegger. These were just two of the heros of bodybuilding.
Put aside the whole steroids thing, these guys knew how to build muscle and build strength.
One of the programs I’ve been slipping into Kettlebell training is reps on a timer.
Low reps, heavier weight…..Rinse and repeat!
People get stronger, build muscle and lose weight, lose inches and get trimmer.
What’s the quickest way to undo this. Too much cardio!
So, in conclusion, don’t be afraid of building a bit of muscle.
Old school formulas of low reps, heavier weights are fine.
3-5 sets of 10 rep max weight works well as long as you have good form and technique.
It doesn’t have to dominate your training, but can just be one small part of it.
Im off to plan tonights HIIT training session.
Have a good day.
Russell Pearcy has been working as a health and fitness coach for over 25 years helping men and women who feel tired and washed up get back in shape. Russell has also draws upon his experience as an Ironman triathlete to help coach others through this life changing transformation.