It's not going to matter how many fancy principles you use, if you
aren't increasing the sheer amount you are lifting over a few months of
time, you aren't building muscle as quickly as you should be.
The number one priority of any muscle gaining bodybuilding workout program should be lifting heavier and heavier weights.
When
you get 'stuck' and aren't able to bump the weight up higher, that's
when you start tinkering with other strategies such as drop sets,
supersets, etc., as a means to help increase the body's potential, so
that in a few more weeks, you can bump it up to the next weight level.
Tip #2: Go One Rep Short Of Failure
The second bodybuilding tip to pay attention to is the rule on failure.
Some people believe that lifting to failure each and every single set
is the best way to build muscle. They think that in order to get a
muscle to grow, you have to fully exhaust it.
While it is true that you have to push the muscles past their comfort
level in order to see progress, you can run into a number of problems
when you're lifting to failure each and every set.
The first major issue is central nervous system fatigue. Workout
programs designed to go to failure each and every time will be very
draining on the CNS.
 |
 |
Central Nervous System:
The human central nervous system consists
of the brain and spinal cord. These lie in the midline of the body and
are protected by the skull and vertebrae respectively.
This collection of billions of neurons is arguably the most complex
object known. The central nervous system along with the peripheral
nervous system comprise a primary division of controls that command all
physical activities of a human.
Neurons of the central nervous system affect consciousness and mental
activity while spinal extensions of central nervous system neuron
pathways affect skeletal muscles and organs in the body.
|
|
|
After a few weeks of such a program,
it's highly likely that you'll find the CNS is so exhausted that you
can't even lift the weight you used to for the required number of reps
little own increase it upwards.
The second problem with going to failure is that if you do this on the
first exercise out in the workout, you're not going to have much for a
second, third, and fourth exercise after that.
Since you should be doing at least a couple of different exercises in
each workout you do, this becomes very difficult to accomplish.
Instead, aim to go one to two reps short of failure. This will still get you pushing your body hard and working at the
intensity
level needed to build muscle, but it won't completely destroy you so
that you have to end that
workout prematurely and take a day or two off
just to recoup. Tip #3: Only Perform Exercises That Work At Least Two Muscle Groups At Once
Bodybuilding tip number three is to focus on compound exercises. You
only have a limited amount of time you can spend in the gym each day due
to both time and recovery
restraints so if you waste this time on exercises that only work one or
two smaller muscle groups, you aren't exactly maximizing your
potential.
Instead follow the rule that for 80% of your workout you'll only perform exercises that work at least two muscle groups.
The
shoulder press, for example, will work the shoulders and the triceps.
The
squat will work the quads and the hamstrings.
The
bench press will work the shoulders, chest, and the triceps (even the biceps to a very small degree).
All of those exercises aren't really giving you the best
results-to-energy invested trade-off, so it's best you keep them
limited.
What's more is that compound lifts you'll typically be able to lift more
weight with, and since you read the first tip in this article, you know
that's paramount to success.
Tip #4: Fuel Your Body Right Before And After The Workout
The fourth tip to follow with your bodybuilding workout program is to
make sure you're fueling your body properly both before and after the
workout.
Failing to get in the amino acids your body will use to synthesize new muscle mass with or the carbohydrates that provide the energy to formulate the new muscle tissue is a critical error that will garner a lack of results.
If there is one time you can't be uncertain about your nutrition, it's at these two points in the day.
Throughout
the rest of the day you can be a bit more flexible in terms of meal
times and composition provided you're still meeting your calorie and
macronutrient needs, but before and after the workout things need to be
100% 'on'.
Never Go More Than Two Weeks Without A Change
Fifth is the plateau
busting bodybuilding tip. If you've ever reached a point with your
workouts where it feels as though you are just not gaining any more
muscle, this is a sure sign you're in a plateau.
Plateaus do tend to impact just about everyone at some point or another unless you are being very careful to avoid it.
What exactly is a plateau? A plateau can be defined as any point in time
where you go more than two weeks without any type of progress. To you,
the dedicated lifter, it spells wasted gym effort and time.
In order to prevent this plateau from occurring, your job is to make
sure something in your program is always changing. This could be the
order of which you perform the exercises, the amount of rest you take in
between sets, or even the type of exercises you are performing.
If you can't bump up the weight in a successive session, it's time to
change something else. If you do that, you will be sure you get the
results you're looking for.
Remember Rest Is Required
Finally, to end off our bodybuilding tips, always remember to rest. Far
too many people make the mistake of training too hard, too often,
without allowing time for recovery.
If
you don't allow the body to rest before you go back in the gym, instead
of getting stronger, you're just breaking it down further and getting
weaker.
Ideally you should take one day off between each weight lifting workout,
but if you prefer to do an upper/lower split that has you working out
at a greater frequency, then just be sure you have at least two full
days off a week.
Also, for the
cardio-minded,
this does not mean go and do forty-five minutes of intense cardio
activity. This means rest - active rest if you must (as in a light walk,
jog, or
swim).
If you try to push your body hard in other activities on your designated days off, it's going to impact progress.
6 Bodybuilding Tips For Results
Tip #1: Focus On Lifting More Weight Over Time
The first bodybuilding tip that will make the single biggest difference
on your rate of muscle gain is whether you are able to consecutively add
more weight to the bar.
It's not going to matter how many fancy principles you use, if you
aren't increasing the sheer amount you are lifting over a few months of
time, you aren't building muscle as quickly as you should be.
The number one priority of any muscle gaining bodybuilding workout program should be lifting heavier and heavier weights.
When
you get 'stuck' and aren't able to bump the weight up higher, that's
when you start tinkering with other strategies such as drop sets,
supersets, etc., as a means to help increase the body's potential, so
that in a few more weeks, you can bump it up to the next weight level.
|
|
Drop Sets & Supersets:
Also known as strip sets, drop sets involve
the immediate reduction of weight between sets with no rest.
Supersetting is when two exercises are performed consecutively without
any rest.
|
|
|
All those fancy protocols will definitely have an advantage down the
road once you've attained a level of musculature you're satisfied with,
but until that point, you should use them intermittently when you're
unable to lift heavier.
Click Image To Enlarge.
The Number One Priority Of Any Muscle Gaining Workout
Program Should Be Lifting Heavier And Heavier Weights.
Tip #2: Go One Rep Short Of Failure
The second bodybuilding tip to pay attention to is the rule on failure.
Some people believe that lifting to failure each and every single set
is the best way to build muscle. They think that in order to get a
muscle to grow, you have to fully exhaust it.
While it is true that you have to push the muscles past their comfort
level in order to see progress, you can run into a number of problems
when you're lifting to failure each and every set.
The first major issue is central nervous system fatigue. Workout
programs designed to go to failure each and every time will be very
draining on the CNS.
|
|
Central Nervous System:
The human central nervous system consists
of the brain and spinal cord. These lie in the midline of the body and
are protected by the skull and vertebrae respectively.
This collection of billions of neurons is arguably the most complex
object known. The central nervous system along with the peripheral
nervous system comprise a primary division of controls that command all
physical activities of a human.
Neurons of the central nervous system affect consciousness and mental
activity while spinal extensions of central nervous system neuron
pathways affect skeletal muscles and organs in the body.
|
|
|
After a few weeks of such a program,
it's highly likely that you'll find the CNS is so exhausted that you
can't even lift the weight you used to for the required number of reps
little own increase it upwards.
The second problem with going to failure is that if you do this on the
first exercise out in the workout, you're not going to have much for a
second, third, and fourth exercise after that.
Since you should be doing at least a couple of different exercises in
each workout you do, this becomes very difficult to accomplish.
Instead, aim to go one to two reps short of failure. This will still get you pushing your body hard and working at the
intensity
level needed to build muscle, but it won't completely destroy you so
that you have to end that workout prematurely and take a day or two off
just to recoup.
Click Image To Enlarge.
You Can Run Into A Number Of Problems When
You're Lifting To Failure Each And Every Set.
Tip #3: Only Perform Exercises That Work At Least Two Muscle Groups At Once
Bodybuilding tip number three is to focus on compound exercises. You
only have a limited amount of time you can spend in the gym each day due
to both time and
recovery
restraints so if you waste this time on exercises that only work one or
two smaller muscle groups, you aren't exactly maximizing your
potential.
Instead follow the rule that for 80% of your workout you'll only perform exercises that work at least two muscle groups.
The
shoulder press, for example, will work the shoulders and the triceps.
The
squat will work the quads and the hamstrings.
The
bench press will work the shoulders, chest, and the triceps (even the biceps to a very small degree).
All of those exercises aren't really giving you the best
results-to-energy invested trade-off, so it's best you keep them
limited.
What's more is that compound lifts you'll typically be able to lift more
weight with, and since you read the first tip in this article, you know
that's paramount to success.
| RELATED VIDEO: Layne Norton: Inside The Life Of A Natural Pro
|
|
Episode #4: Compound Vs. Isolation!
Watch
as IFPA & NGA Pro Bodybuilder Layne Norton and his training partner
Nick Katriphis show you what natural bodybuilding is all about! Episode
#4: Powerbuilding, Compound vs. Isolation, and relationship insights
with Isabel!
|
|
Watch More From This Series Here.
|
|
Tip #4: Fuel Your Body Right Before And After The Workout
The fourth tip to follow with your bodybuilding workout program is to
make sure you're fueling your body properly both before and after the
workout.
Failing to get in the
amino acids your body will use to synthesize new muscle mass with or the
carbohydrates that provide the energy to formulate the new muscle tissue is a critical error that will garner a lack of results.
If there is one time you can't be uncertain about your nutrition, it's at these two points in the day.
Throughout
the rest of the day you can be a bit more flexible in terms of meal
times and composition provided you're still meeting your calorie and
macronutrient needs, but before and after the workout things need to be
100% 'on'.
Click Image To Enlarge.
Make Sure You're Fueling Your Body
Properly Both Before And After The Workout.
Tip #5: Never Go More Than Two Weeks Without A Change
Fifth is the
plateau
busting bodybuilding tip. If you've ever reached a point with your
workouts where it feels as though you are just not gaining any more
muscle, this is a sure sign you're in a plateau.
Plateaus do tend to impact just about everyone at some point or another unless you are being very careful to avoid it.
What exactly is a plateau? A plateau can be defined as any point in time
where you go more than two weeks without any type of progress. To you,
the dedicated lifter, it spells wasted gym effort and time.
In order to prevent this plateau from occurring, your job is to make
sure something in your program is always changing. This could be the
order of which you perform the exercises, the amount of rest you take in
between sets, or even the type of exercises you are performing.
If you can't bump up the weight in a successive session, it's time to
change something else. If you do that, you will be sure you get the
results you're looking for.
Click Image To Enlarge.
Your Job Is To Make Sure Something
In Your Program Is Always Changing.
Tip #6: Remember Rest Is Required
Finally, to end off our bodybuilding tips, always remember to rest. Far
too many people make the mistake of training too hard, too often,
without allowing time for
recovery.
If
you don't allow the body to rest before you go back in the gym, instead
of getting stronger, you're just breaking it down further and getting
weaker.
Ideally you should take one day off between each weight lifting workout,
but if you prefer to do an upper/lower split that has you working out
at a greater frequency, then just be sure you have at least two full
days off a week.
Also, for the
cardio-minded,
this does not mean go and do forty-five minutes of intense cardio
activity. This means rest - active rest if you must (as in a light walk,
jog, or
swim).
If you try to push your body hard in other activities on your designated days off, it's going to impact progress.
Conclusion
So keep these quick but straightforward bodybuilding tips in mind. If
you can incorporate them into your program successfully, you'll be on
the right track to getting results.
Don't let yourself suffer
from paralysis by analysis. Get a program together and then get into
the gym and get going. You can then adjust as necessary based on the
results you see.
Ingredients
