Step by Step Guide for Muscle Development

trufitbootcamp2022 • March 17, 2022

Step by Step Guide for Muscle Development

Many people still have the ambition to create a muscular, well-proportioned physique. Everyone wants to gain a significant amount of muscle and strength, but they also want to see the benefits of their efforts rather than having them concealed beneath a layer of unsightly body fat.

So what’s the secret?

The key to building muscle, or any other physical goal, is to commit to a credible workout plan and practice discipline, consistency, and persistence. Begin with the techniques that allow you to lift the most weight and utilize the most muscle mass. Bench presses, shoulder presses, pull-ups, rows, deadlifts, squats, and dips are all multi-joint complex workouts that will offer you the most extensive muscle movement without over exerting yourself.

Follow these 7 Steps for Muscle Development:

  • Choose how many days per week you will commit to training.
  • Choose the frequency of muscle group training. For example chest, back, and shoulders on Mondays and Thursdays and arms and legs on Tuesdays and Fridays.
  • Select which exercise will target which muscle groups. Ideally you should not choose more than two exercises for larger body parts such as chest, back, and legs and no more than one for smaller areas such as arms, shoulders and calves. Make sure these are compound exercises which utilize multiple muscles with a wide range of motion instead of smaller isolated moves.
  • Determine the amount of sets you will commit to . Do not commit to a high number of sets that you cannot achieve. Start small and gradually build up as you gain strength.
  • Choose how many reps per set. Depending on your goal, anywhere from 4-12 reps will be ideal.
  • Don’t forget to rest after a set . If muscle growth is the goal, then rest periods of 45-90 seconds are recommended best.

Stick to the plan. Without commitment, all of the planning and training will be pointless. Make a promise to yourself that you will see this through for at least six months.

Simple fitness habit you are not doing

By Joel Bates • February 26, 2025
Start the new year off with this easy yet effective fitness habit, something that I can almost guarantee you’re not doing. By making this small change to your daily routine you’ll quickly find those unwanted pounds coming off quickly and easily. ***Warning: This fitness habit is going to sound so easy that you may be inclined to simply dismiss it. My advice is to try it out before writing it off as too easy.*** The simple fitness habit that you’re not doing is to drink a minimum of 64 ounces of water daily. Now I know that sounds boring but take a moment to calculate your water intake over the past few days. Did you even get close to the minimum of 64 ounces? Really, for optimal fat loss, you want to be drinking closer to a gallon of water each day. Why is water such a big deal? Here are 3 serious reasons why drinking a minimum of 64 ounces of water a day will help you drop pounds and achieve a stunning transformation… #1) Water Helps Fat Metabolism in the Liver When it comes down to the technical process of losing fat, your liver is where the action is. The key to having a highly functional liver, one that quickly removes metabolic waste and built up toxins, is to be properly hydrated by drinking a minimum of 64 ounces of water each day. Your liver is a filter for your body. When you aren’t drinking enough water, your liver accumulates a buildup of waste product that slows the process of fat metabolism down. #2) Water Helps Balance Hormones Without getting too technical about the science of fat loss, it’s important that you understand that your hormones play an important role in your body’s ability to lose fat. When your body enters a state of dehydration, your organ and digestive functions are compromised, which in turn negatively impacts hormonal balance. This stress, brought on by dehydration, impacts your adrenal glands, signaling the need for an increase in cortisol, which encourages your body to begin storing fat, rather than burning it. #3) Water Reduces Calorie Intake By drinking a minimum of 64 ounces of water daily, your desire for high calorie, sugary drinks like soda and high fructose juices will diminish. This decrease in fattening calories really adds up! In addition to weight loss, drinking water has an infinite number of benefits – including improved skin complexion, boosted immune system, cleansing toxins out of the body, etc. While it’s important to drink plenty of water in general, be sure you’re increasing your amount before and after your workouts. The more you sweat, the more water you lose, and it’s important to replace that lost water to avoid dehydration. Does this make sense? Remember: Drink a minimum of 64 ounces of water each day. I hope that you find this simple fitness habit to be helpful in your quest for a new and improved you in 2025! Remember that participating in a challenging and consistent exercise program is absolutely vital when it comes to getting into great shape. I’m here to help you on your fitness journey. Call or email me today to get started!
A man is doing push ups on a yoga mat in a living room.

5 Simple Workouts to do at Home

By trufitbootcamp2022 • March 13, 2022
We all know that regular exercise is beneficial to our health. However, with so many alternatives and seemingly endless information, it's easy to become overwhelmed by what works. The post 5 Simple Workouts to do at Home first appeared on Tru Fit Boot Camp.
A bunch of ropes , dumbbells , fruits and vegetables on a table.

Proper Nutrition for Mass Gain

By trufitbootcamp2022 • February 11, 2022
A well-balanced diet rich in nutrient-dense proteins, plenty of vegetables and fruits, and some healthy fat sources is the best method to achieve long-term health and muscle growth. The post Proper Nutrition for Mass Gain first appeared on Tru Fit Boot Camp.
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