No matter how good solid a piece of advice I share with somebody, all that ever seems to be received is âhard work and lots of effort.â I didnât realize that the idea of working hard to attain a goal was such a huge effen deal these days.
Apparently the only way people hear you, is if you promise a simple solution or a trick, or a secret that gives them one-up.
This puts myself and other trainers and those who are truly passionate about being strong, fit and healthy in a unique situation. We must find out what works best while keeping the client interested and happy.
Remember the acronym K.I.S.S. and you will have no problem gaining muscle even if youâre too lazy or too broke to get to the gym. (Donât get all sensitive about saying that)
Here you go; these are literally the easiest tried and true methods to gain muscle with minimal effort. If these are the only exercises you do, at your house or in the gym, you will gain muscle and begin to reshape your physique.
- Squats: One of my favorite exercises. In my opinion the best exercises to perform are those that force your entire core to go into overdrive to support your spine better yet those that engage nearly every major muscle group at once. Squats help train your entire core to work together to do what it is designed to do. They also heavily engage your Glutes and Quads, which in turn promote rapid fat loss. These also help spark intense muscle growth due to the release of testosterone and muscle growth hormone, which were being stored in your legs.
- Sit-ups (regular and jackknife) Once these become too easy, start adding more challenges. Find an incline bench or do these with an exercise ball. Once, you graduate from that do weighted sit ups.
- Crunches (regular, bicycle) The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off the floor.
- Static holds and side statics (basically flexing) Put your body into the push up position but with you elbows on the floor, and your whole body flat. Hold this for as long as possible. Beginners should be aiming to start off with at least 45 seconds, while seasoned abs workers are known to static holds for 5 minutes at a time.
- Duck and twist during your daily routine, switch up your hands. Reach with your left hand for things on your right and vice versa.
- Sleep: This is simple.. get some rest! You build muscle in your sleep not at the gym. You also release the most growth hormone after 6 hours of sleep.
- Training Smart: This concept is also fairly self-explanatory. By training smart I mean using proper mechanics, not wasting any opportunity to put on as much muscle as possible. It also means getting enough rest, proper nutrition and staying motivated.Â When you cheat on a lift or any exercise you are only cheating yourself.Â Achieve full range of motion on all that you do, flexing at the top of every contraction if your lifting weight, and making sure to incorporate sprints into your cardio. These are all aspects of training smart. Training smart also means not jerking to get the weight up etc.
I hope you find these suggestions to be as simple as I do when it comes to packing on muscle with as little effort as possible.
Let me know how you K.I.S.S when it comes to your training and muscle gaining efforts in the comments section below!
To your fitness!