Some people spend hour after hour at the gym every week, trying and trying but still don't seem to gain much muscles. Other people gain a bit but not as fast as they could and wish to improve their technique.
There are definitely ways to go about your time at the gym that will make the results come much easier. In this article I will examine some of the things you can do to get the muscle gain you are looking for.
There are a few classic mistakes that a lot of people do. Some of the most common are: -Not using heavy enough weights -Doing to many reps -Spending to long time at the gym -Not giving the muscles enough rest in between work out sessions
First of all, the weights. They should be heavy. Make sure that you wouldn't be able to make one more lift after your last rep, this is how heavy they should be. If this is not the case your body will not be triggered to produce much more muscle tissue and you will not be able to see your muscles grow.
The number of reps can vary a bit depending on which muscle you are exercising. For most muscle groups though, one could say that 3 sets of 6-8 reps will do pretty good. However for maximum gain, you might be better off to do only one set of 8-10 reps, using heavier weights instead. The basic rule is to do your lifts short and intense. Don't have long breaks in between sets - no longer than 1 minute.
Make sure you spend no more than 30-45 minutes at each work out session. Why is that? To many people it might seem to be a good idea to work our 2 hours at a time since they're at the gym anyway. This will do you no good since the energy supply in the body that comes from carbohydrates lasts only for 45 minutes while working out. Beyond that, your body will have to find other sources to be able to keep on going and this means it will use energy stored in your muscles.
It is also very important to give your body a proper rest in between each session. After working a specific muscle group you want to wait around 48 hours until you work it again to give it that ability to repair the muscle tissue properly.
These few things are basic knowledge that is important to have when you want to gain muscles properly. This builds a stable base and from there you can experiment with different exercises and find the ones that works best for you.