We all know the commitment that it takes to be a bodybuilder. It’s time consuming, and it’s a lot of hard work. It’s easy to laugh off those quick fix articles you stumble across while looking for realistic tips to help you stay on target. But, it’s sometimes hard to find solid helpful advice on how to stay on target when it comes to making true gains.
We thought it would be great to “bulk up” your knowledge on what it takes to stay on track with your goals. You know gaining lean muscle and staying in peak physical health takes time, and it takes concentration. But what exactly does time and concentration look like at the gym? We’ve broken it down into 3 simple categories.
Make a Plan for Reaching Your Goals
We’re not asking you to bust out your smart phone and pencil in dates and times on your iCal for specific work hours, but we are asking you to take a good hard look at your current physique. Determine exactly what you hope to gain. Then make a plan to get there.
There are plenty of calculators that can help you determine the ideal weight for your height. Figure out the ideal ratio of weight to height, as well as muscle circumference to help you plan out your goals.
- How much do you want to be able to lift?
- What size muscles do you want?
- How much do you want to weigh?
Be focused and be smart. Don’t train every day; it’s important to give yourself recovery time. But, try to plan out around an hour of workout on your active days.
Rotate your workouts as well. Don’t only focus on one area—true bodybuilders try to build every part of their bodies, not just a single muscle set.
Plan out your meals. Eating healthy is paramount to properly bodybuilding, so be smart about your food choices.
Make sure to track your progress. This way, you can tangibly see the results and analyze how to change or rearrange your workouts if you hit a roadblock. Keep in mind, gains can take anywhere from 6-12 months to really begin to show.
Be Smart with Your Training Regime
Don’t focus on easy exercises or weight lifting that only centers on one muscle group. The best training for bodybuilders to gain muscle more quickly is to find workouts that continually focus on at least two muscle groups at the same time. Not only will this help your overall effectiveness of training increase, but it will also help to prevent injury.
Make sure that you never go more than two weeks without increasing or changing your routine. If you continue to lift the same weights for the same amount of reps, you will continue to stay healthy, but you won’t continue to build muscle. Make sure that you add more weight as time goes on to always push your muscles to grow.
Pay attention to your body. Don’t go too fast or too furious. Your body knows best, so watch for fatigue signs. Don’t fall for the false tip of pushing and repping until fatigue. Go one or two reps before fatigue. This will help your central nervous system avoid the overall fatigue that can damage your muscles and your training. Make sure you get at least 8 hours of sleep each night and don’t work out every single day—give your body a day of recovery.
Eat the Right Diet
To truly gain muscle weight for body building and to stay healthy, you should also focus on what you are putting into your body. Professional bodybuilder, Kelly Rennie says, “Ask almost any pro, and they’ll tell you that regardless of your training goals, healthy eating is the backbone.”
Make sure you are eating high-nutrient foods like lean meats, vegetables, good fats, and complex carbohydrates. Check to see if you are getting enough amino acids to help grow new muscles. Get all of the calories needed—don’t skip out on them.
If you need an extra boost, take supplements like an anogenin supplement sourced from a natural compound. And, last but not least, make sure you are hydrating constantly.
To truly start seeing long-lasting bodybuilding results in muscle weight gain, you must be serious in your program for at least six to twelve months. True, you will start seeing and feeling results before your scale does: you will feel more healthy and strong, and your muscles’ blood circulation will have increased, giving them a larger look.