Bodybuilder Shares 5 “Golden” Rules for Building Muscle

If you’re struggling to understand the tens of thousands of health, fitness, and muscle building videos on YouTube, bodybuilder Joe Delaney is here to break the noise. In a recent video, Delaney shared five tips – his “golden rules” – that will help you build muscle with minimal effort.

“My whole approach to training and my philosophy is based on the idea that you will likely get 90 to 95 percent of your progress simply by focusing on the very basics and making sure you do them well and consistently,” he explains. “For most people who just want to be in good shape and get on with the rest of their lives, it is best to focus on those aspects that will get the best return on the time and effort invested. “With that in mind, we’ll stay tuned.

Maintaining a calorie surplus

“The main thing we have to do is maintain a calorie surplus because no matter what you do, how hard or how often you train, you just can’t conjure anything out of nowhere,” explains Delaney. “You need a few calories that are left over to enable the muscle building process … by making tiny tears in your muscle fibers during exercise, which then get bigger again.”

Sufficient volume, frequency and intensity

“We can replace [the term] ‘Volume’ with ‘Quantity’, which is usually measured in [the] Number of working sets. We can talk about weekly volume per muscle group, how many work sets you do over the week for a given muscle group; or the total training volume, i.e. how many total sets there are in a workout, ”explains Delaney. “The frequency is how often we train a muscle group, and again we are talking more in the context of a week. A high frequency training split would be a split where you hit each muscle group frequently, such as a full body split. “

“Intensity is fun because it can have two meanings. Technically, it is used to describe how heavy the weight is relative to your maximum weight of one rep. A higher weight always equates to a higher intensity, no matter how difficult the set is On paper, a five-rep set at 100 kg would technically be more intense than a set of 25 reps, say 95 kg. “Delaney also recommends that beginners watch 10 sets per muscle group every week -” as many sets as you do. ” fit into your training split, “he says – and recommends exercising each part of the body about twice a week. Anything else would lead to” dwindling returns. “Finally,” If a sentence is too easy and you are perfectly able to Completing it with ease, there is no need for your body to conform … failure. “

Adequate sleep and rest

Gentlemen, do not sleep with sufficient rest. “There are several ways that sleep or lack of sleep can affect your ability to build muscle. First, a lack of sleep will adversely affect your exercise performance. when you are tired and lethargic; is not worth the same as when you are fresh and energetic. “Delaney goes on to share two studies (here and here) that show that deep or” slow “sleep is critical to muscle repair, and when Inadequate sleep, not getting your eight hours can adversely affect your hormone levels. ”

consistency

“You can do anything I’ve described in this video, but only for a week or a day, every now and then, you won’t get very far,” explains Delaney. “Your body will adjust to the demands placed on it, but it’s an ongoing process. So if the demand is the usual five resistance training sessions one week but you don’t do any the following week, you’ll get used to it … you The body will approach the average stress. “

Progressive overload

Finally, Delaney emphasizes that as your strength and fitness level increase, you should always try to gradually overload either the repetitions you do with each movement or the total weight you lift. “As you repeat your movements week after week, your mobility can increase and you begin to use a wider, longer, or larger range of motion,” explains Delaney. “Two or three years after training, you need to think more methodically about the progressive overload.

Edward Cooper
Ed Cooper is Assistant Digital Editor at Men’s Health UK, writing and editing on anything you want to know – from tech to fitness, mental health to style, food and more.

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