A simple answer to the question: How do I build Muscle?

Often I get a phone call or email from a person stating they can not get under or over a particular weight goal. Some use that famous word “plateau”, some even have excepted this stagnant period, and are basically asking for reassurance that it in fact that they can  not improve beyond what they have, and that they have done great!

I ask a few questions and within a few answers I usually inform them they have not reached their physical limit; on the contrary, they need to do more to break through and continue on the path to improvement.

To build muscle there is one very simple but important rule you must follow. It does not matter what your goals may be (bodybuilder, or just increasing your lean muscle mass), the rule is the same- always be progressing by doing more in your current workout than in your last.

This is called progressive overload. Essentially you are training nard enough to break down your muscle, then repair and rebuild with healthy foods that aid in muscle growth. Training, or overloading your muscle, is just as important as resting (sleep), and restoring and repairing, with the right foods, to give you a stronger, firmer, leaner body.

The human body has the ability to adapt to a regime or program. The famous word “plateau” that I hear all the time, really isn’t a plateau. It is your body telling you it has conditioned it’s self well enough for this current training program. You are in better shape than when you started, and now you need to push yourself again.

If you don’t add additional weight, reps, duration, frequency, and more complex dynamic moves to your program your body will maintain, or even sometimes fall back from, the level of fitness you have reached.

To simplify this method of progressive overload I have broken it down into 4 ways to break through the current wall and take your fitness level and body to the next level.

1. Increase the weight
2. Do the same work with a higher intensity (no resting)
3. Add new exercises to your sessions
4. Introduce additional training days into your week (say if you are training 3 days a week increase it to 4 or 5- these days can be plyometric or cardio strength training days)

You can also alternate heavy work load days with lighter work load days.

To Summarize:

Always be progressing. Always push yourself. Always challenge yourself. If you don’t you will stay right where you are and never reach your goals. This can apply to all areas of life. Always be growing, never be satisfied with average, or good enough. Be the best you can be, it may take work, it may be a challenge, but when you start seeing the level of fitness and physical development you will be ecstatic and thank yourself for pushing through and expecting more out of yourself.