For those of you who continue to read my blogs, thank you! It’s continued to reach more and more people each week so let’s keep it going! For those of you who are new, welcome! My name is Andrew Blakey, the Owner of Your Future Fitness, we’re a small personal training company in Toronto Ontario which specializes in at home personal training! Been doing these blogs for a while now, with a new one usually every week or 2!
A month or two ago we asked a question on our instagram page asking for some cool topics that our followers would like answered in the upcoming weeks. One of those questions we received was “What are the best exercises to do to build muscle based on your body type”. For those of you who haven’t checked out our instagram page I encourage you to follow in order to stay up to date with what’s going on and in order to know when a new blog post is released (@YourFutureFitnessTraining). So let’s get into it. When you think about what is the “Best exercise to do in order to build muscle based on your body type” It’s important to first understand what needs to happen in order to get muscle growth occurring. You can go to the gym every single day, but if your goal is to get muscle growth but you’re not doing the right things, you’re never going to get that result. Muscle growth is the result of repairing damaged tissue. So what does that mean?… It means that if you want your muscles to grow bigger and stronger than you need to cause micro damage to your muscle fibres (what your muscles are made of). Great… So how do I do that? Well one way of doing this is by working out and lifting weights. When we work out we cause damage to our muscle tissue in the form of small micro tears which with a proper diet (HUGE FACTOR), causes our muscles to repair themselves slightly bigger and slightly stronger. BUT, it’s not enough to workout once every couple weeks and hope you’re going to see results; when we stop working out, even if it’s just for a week or two, those positive adaptations we got from that initial session of working out begin to reverse themselves.
A message I have for people who get discouraged quickly is that you probably won’t be seeing physical results in the first couple weeks. This is because during the first couple weeks, most of the adaptations we have are between our muscle and brain rather than physically growing our muscles. This is because when we first start working out after a long period of absence, we need to relearn how to activate and use our ENTIRE muscle rather than just a portion of it. If you want to become stronger and bigger than you need to learn to create positive habits and be consistent with your workouts. That’s not to say that if you don’t workout at the same time, on the same days, every single week that you’re not going to get results… what I am saying is that if you can aim to get in 3 workouts a week, you’re setting yourself up to be on a great path to getting where you want to be!
My suggestion is that if you can start out by doing a full body program 3x per week to get into the swing of things and begin forming those positive habits you’re going to put yourself in a position to succeed. If you can stick to a full body program 3x a week for a couple months I’m almost positive you WILL begin to see results. For anyone who wants any tips on which exercises to do and where to start in terms of rep range and sets… it’s not a one size fits all kind of thing, however, I’m MORE than happy to point you in the right direction and give anyone advice in you’re serious in starting your journey to the best version of yourself!
You can even find full body workouts online! The important thing is starting! If you don’t start, you’re NEVER going to reach your fitness goals… A client this week told me “Sometimes I don’t feel like working out, but I know that I’m never going to regret doing a workout, but i’ll almost regret it if I don’t” – J; I can’t agree with this more!
For anyone looking to learn a bit more, feel free to send us a DM on Insta (@YourFutureFitnessTraining), or a facebook message at Facebook.com/yourfuturefitnesstraining
Thanks again for continuing to read our blog, we’ve got a ton of positive feedback and we look forward to hearing which topics you want to read about next! Written by Andrew Blakey | Owner of Your Future Fitness