Today we’re gonna be talking about how to build muscle effectively and see changes in your physique with the Slay Squad fitness and nutrition coaching and Phoenix AZ personal training. One of the 1st things you have to understand about muscle is that it is not going to grow without adequate stimulus. So this means you need to be actively challenging your muscle in order for it to grow. So this idea that women often have or fear of getting bulky, is just not really a real fear unless you are training so insanely hard. And doing that for years at a time. The women that you see that are more bulky, that do have insane amounts of muscle, the men you see that are bodybuilders, they have worked insanely hard to get to that level. They have put in years, hours, and hours every single week, and really push themselves. You do not have to worry about that. I promise, especially as a new newbie to the gym or even intermediate to the gym. It takes a very, very long time, especially as females to build muscle. And one thing I want you to remember is that every year after the age of 30, if you are not actively working to put muscle on, you are slowly losing it. And we want to combat that. We can help you combat muscle loss with Phoenix AZ personal training. Having more muscle mass is going to make you look better. You’re gonna have that toned look. Secondly, it is going to make youph ysically stronger for day-to-day life and three, it’s going to reduce all cause mortality. It is proven. Study after study shows that the more muscle you have, the less likely you are to be killed by a variety of things and live longer because muscle mass is really important for fighting off. All kinds of chronic diseases, and as you get older, a lot of people do pass away just simply from not having enough muscle mass, when an injury or disease comes up and they don’t have the strength to fight it. I believe it’s one in 4 women over a certain age when they’re elderly are going to die within 6 months to a year of breaking their hip. But this can be combated a lot by having muscle mass. So it is soooo important. We don’t want to be frail as we get older. We want to be strong. We want to be fit. It’s going to enhance how you look now, your life now, and also it’s going to enhance your life as you get old. There are so many reasons to do it. So the 1st thing you have to understand is that you’re not going to get bulky. It’s almost an insult to the people that do train insanely hard and have massive amounts of muscle for someone new to be like, Oh my gosh, I’m scared of lifting that heavy weight because I’m gonna get bulky. I promise you aren’t. It’s going to take a very, very long time. And the cool thing about muscle mass is because it does take a long time. You really do get to control how much you have. If a couple years in, you’re like, oh, that’s all I want, then guess what? You can stop. You don’t have to keep going and getting bigger, bigger, bigger. Growing your muscles a little bit is not going to make you look bulky. It’s actually gonna make you look leaner. It’s gonna make fat loss easier. It’s gonna give you that toned look. When people say they want to look toned, what they actually mean is they want to see muscle definition in their body. You cannot see muscle definition without the muscle 1st being there, and then low enough body fat percentage. The low body fat percentage we tackle in the kitchen, the muscle we tackle building that in the gym. But the fat loss is a conversation for another day. Today we’re going to talk solely about how we actually put on this muscle. So 1st we need to get you in the gym and we need to get you on a training program with Phoenix AZ personal training. This is a progressive training program. What I mean by that is we’re not going to F 45 or Pilates or any of these fitness kickboxing classes to build muscle. I’m not bashing those. I think they have their place. I think they can be great. I think they can be great for cardio. They can make fitness fun and those are all great things. But when we’re talking about wanting to build muscle and see actual physique changes. Increase our strength. We need to be on a weight training plan that progresses. So you’re not going to be changing up your plan week over week. Stop changing it up and doing different things in the gym, just wing it in the gym. You need to be following a structured plan where you get stronger week over week. That’s how you’re gonna see incredible changes in your body. So if you’re doing squats, hit thrusts, deadlifts, hip abductions, you’re gonna be doing that every single week for at least 6 weeks in our Phoenix AZ personal training plans. And this is the formula to actually look better and progress and see that change every 6 to 8 weeks in muscle growth. You can’t get better at a lift, you can’t get stronger at a lift, if you do it one time and then don’t do it again for another 2 months. We need to be doing the same things over and over again to get stronger and progress. So you’re going to stick to a plan doing the same workouts that repeat every single week. So let’s say leg days on Monday, leg day is going to be the same every single Monday for 6 to 8 weeks, and then you’re going to progress and get stronger. If Wednesday is upper body, let’s say it’s a push day. We’re gonna do the same push day for 6 to 8 weeks. That’s going to give your body an actual chance to progress and get stronger. So secondly, after you’ve been following this Phoenix AZ personal training program, you’re going to actually work on getting stronger week over week. Kind of goes without saying, but let’s say your rep target is anywhere from 8 to 12 reps. You’re going to do the weight that you can do at 8 to 12 reps. Once you can hit that 12 reps and you feel like you can keep going. You have a couple reps in the tank and it should feel hard, not like a couple easy reps, a couple like reps where you really want to stop, you have to push through. If you have that, then it’s time to push and go past those 12 reps. As soon as you feel like you can go past those 12 reps, it’s time to go up in reps or weight. Then you increase the weight. And maybe when you increase the weight, you can only do this for 6 reps. That’s okay. You’re going to work on the new weight that’s increased, and you’re going to do that way until you can do that weight for 12 reps. So you go from being able to do this weight for 6 rapes, 6 reps to 12 reps. And that’s how you’re going to actually get stronger and progress. Some weeks, you are going to feel like you can get stronger at a lot of lifts and some you aren’t, and that’s okay. The next thing you have to understand in order to increase in strength with Phoenix AZ personal training is you have to actually take rest times. We don’t want to be doing supersets for every single exercise. You don’t want to be fatiguing yourself cardiovascular wise first. You want to be actually able to go again with strength, which requires rest. Generally, we recommend about a minute, rest time. If you’re really getting to where you can push those heavier leg day weights, compound movements, like squats, hip thrusts, deadlifts, you might need even more, more like 90 seconds even 2 minutes when you’re going really super, super heavy. Just understand, rest is important in order to have the energy to go again. And that’s something we help our girls deal with at Phoenix AZ personal training is about pushing when you are pushing the weight, but also having that adequate rest so you can go again and your muscle can fully recover to go again at the heavier weight. Obviously, before you are pushing heavy, we’re checking your form. We want form to be good. If you don’t have proper form, good mind to muscle connection, full range of motion. It’s all kind of wasted because like if you can do, let’s say, a squat, but you’re literally going down 3 inches, that’s not going to build your quads and glutes like doing full range of motion, going down at least to 90 degrees will. It’s better to go lighter and be able to do the full movement than to go heavier and just do like a tiny quarter of the movement. So make sure you’re doing a weight that you can do the full movement and then we build, progress from there. That’s a little bit about how we help you and do your training program with the Slay Squad Fitness and Nutrition Coaching and Phoenix AZ Personal Training in the gym. But what is really, really important for muscle building is making sure that you have everything lined up for success outside the gym because when you’re in the gym you’re training hard, you’re tearing your muscle fibers. When you go home and you rest and you recover and you eat, that’s when your muscles are gonna build back stronger and you’re actually gonna see the change, you have to combine it with both. So you’re also going to need to make sure you’re resting. You’re getting adequate rest, good quality sleep. Very, very important. And make sure that you are getting enough protein. How much protein should you get? What we typically recommend doing is taking your goal body weight, whatever that may be, let’s say your goal body weighs £130 You’re gonna eat 130 grams of protein. Depending if you’re in a building phase, a weight loss phase or a cut, and your current level of muscle tissue to begin with, your current level of activity. How your body’s responding, our coaches adjust that for you, but generally one gram of protein per pound of gold body weight is where we like to start a lot of clients and typically works like a charm. And if that feels like a ton of protein, let’s work up to that. If you’re only hitting 60 grams of protein, let’s try to hit 80. Let’s consistently hit 80, then let’s hit 100. Work up from there because I promise when you consistently hit your calories in protein, combined with the type of programming I just spoke about, you’re gonna be amazed. You gonna be like, wow, I can’t believe that’s me, and you’re gonna see that muscle. There’s more that goes into it, but this was a brief introduction into how to actually build muscle and achieve that toned look. So if you’re looking to get started with Phoenix AZ Personal Training and the Slay Squad online coaching, fill out a form so we can get you started today.
Phoenix AZ Personal Training | Building Muscle
