In his post “Forget the Fads” at Elite FTS Chad Howse has some down to earth advice the fitness industry doesn’t want you to know.
Whenever you read something fitness / strength sports related that claims to be revolutionary, do yourself a favor and ignore it.
1. You don’t need a massive exercise repertoire to build lean muscle mass.
If your goal is to become stronger and build muscle, here are the exercises that should be at the center of your training (including the various variations for each):
- Squats
- Deadlifts
- Bench press
- Military press
- Dips
- Yates row
- Chin-ups
- Olympic lifts
- Curls
2. If you want to build muscle, you have to eat a lot of food.
Rather than using a caloric intake guideline, I usually just highlight what foods to eat and when to eat them, focusing the majority of carbohydrates around a workout. But to get an idea of just how much we need to be eating in order to gain any kind of muscle mass, I think it’s important to do a week or two of a calorie-focused nutrition plan.
3. Lifting heavy weights usually results in muscle gains.
Trying to add weight on a weekly basis should be engrained in your head. Having at least one heavy week each month should also be routine.
