Bodybuilder Shares 5 "Golden" Rules for Building Muscle

[Bodybuilding News]

Edward Cooper

If you're struggling to make sense of the tens of thousands of health, fitness and muscle-building videos on YouTube, bodybuilder Joe Delaney is here to cut through the noise. In a recent video, Delaney shared five tips — his "golden rules" — to help you gain muscle with minimal faff.

"My whole training approach and philosophy centres around the idea that you probably get 90 to 95 per cent of your progress simply from focusing on the absolute fundamentals and ensuring that you're doing those well and consistently," he explains. "For most people, who just want to be in good shape and want to carry on with the rest of their lives, it's best to just focus on those aspects where you get the best return on investment on the time and effort you put in." With that in mind, let's get stuck in.

Maintaining a Calorie Surplus
"First and foremost, we have to have to maintain a calorie surplus, because, regardless of whatever else you're doing, how hard or often you're training, you simply cannot magic something from nothing," Delaney explains. "You need some calories left over to enable the muscle-building process to occur...by creating tiny tears in your muscle fibres during training, which then grow back bigger."

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 working sets you perform over the week for a particular muscle group; or total workout volume, which is how many overall sets there are in a workout," Delaney explains. "Frequency is just how often we're training a muscle group and, again, we tend to talk about that in the context of a week. A high-frequency training split would be one that has you hitting each muscle group often, such as a full-body split."

Read the rest at the Bodybuilding News Source.