Many bodybuilders get frustrated that they dona€™t make much progress at transforming their bodies. Check out our list below and ask yourself how many of these behaviors you can honestly say describe you. Even if you have to skip your shower after the workout so that you are on time for an appointment afterwards you do it (This is a last resort, we advise trying to move your workout to a different time of the day where you wona€™t show up covered in sweat). Then you only have two, no matter how much you are craving one of those donuts your co-worker brought in (dona€™t you hate when they do that?). Always update your workout log with your progress so you can identify weaknesses and make sure you are progressively increasing the weight of each exercise. Finally, insisting that you hit your daily protein and water requirements so that your body has the building blocks it needs to grow. People dona€™t fail because this is complicated, they fail because it takes a ton of discipline.
This one frustrates us a lot because it can help alleviate a lot of the causes for lackluster gains. Chances are you werena€™t tracking your actual routine and therefore had no idea if you were progressing. Say, for example, you have been stuck at 10 reps of 185 pounds on bench press for the past 2 months. However, someone who didna€™t have a training log would have a difficult time realizing how long they had been stuck.
This sort of focus helps with the progressive overloading and will yield better results over the long run. If you arena€™t taking creatine you are missing out on one of the most effective supplements out there. There is tons of research out there that shows creatine is safe provided you are using a high quality product. Before working out the muscles are already full, but afterwards they are empty and this is when a dose of creatine can really help you. Key word here is enough – because for every person out there who doesna€™t get enough protein there is one who goes overboard and consumes too much, not allocating enough macros for carbs and fats which are also essential for muscle growth. You want to aim for 1g protein for every pound of bodyweight and do that consistently – that means every day!
This amount will be sure to give your body exactly what it needs without going way over and above. Once you hit this amount focus on filling the rest of your daily calories with high quality carbs and healthy fats.
After all, who wants to go to the gym 5 days a week and fail to make gains all because the diet was slightly off? If you notice you arena€™t making the progress you were hoping for (provided of course it was a realistic goal) then start looking at modifying your protein intake. They think about how much they hate leg day, how tired they are and how much theya€™d like to skip their chicken breast dinner and go out for burgers with their friends. They take progress pictures of themselves and see the transformation of their bodies over time. They look forward to their next trip to the gym so that they can finally break that bench press plateau and get even joooocier. You need to make sure you allocate at least 7-9 hours per night depending on your personal needs. In addition to messing up your gains, not getting enough sleep can make you moody, weaken your immune system and make it harder for you to focus.


It is also linked with testosterone – people who sleep less than four hours a night have 60% less testosterone than their 8 hrs per night counterparts. Most of the fitness model that you see with a huge following on Instagram are taking steroids. Because not only does it f**k up your natural testosterone production but also does it come with nasty ass side-effects. Besides and luckily we live in a world where the supplements industry has already developed natural testosterone boosters. Just make sure that your testosterone booster contains these proven ingredients, found in our ultimate testosterone guide.
If you arena€™t getting the kind of success you want in the gym chances are at least a few of these resonate with you. How to build muscle fast – It is summertime and it is time for us to workout in preparation for the beach, bathing suits, and sun tans. Now, I know you are in a hurry to build muscles fast, but remember to start with basic exercises to avoid injury. You can still go, just be the designated driver or limit how much you drink – just whatever you do dona€™t start having those sugary mixed drinks! Dona€™t go complaining on some bodybuilding forum that a€?only guys that take steroids make gainsa€? because you werena€™t progressing. With a training log you could have gone back and looked at previous workouts to identify lifts where you have stalled.
You know ita€™s time to change something up so you increase the weight a bit and go for less reps, or you do half-reps, slow negatives, etc. You see what you did last week and make a special effort to exceed it – either in number of sets, reps or weight.
They know that having that amazing body will feel better than any food tastes and that all the hard work they are putting in is a small price to pay.
After a tiring day most people dona€™t have much trouble falling asleep – the problem is they just dona€™t get enough of it. This will insure you dona€™t waste any of your hard work in the gym and your discipline in the kitchen. Now ita€™s time to make the changes necessary and adapt the behaviors and mindsets of those bodybuilders who have had the most success in this field.
You should aim for multi-joint exercises like bench presses, overhead presses for your deltoids, barbell rows for your back and squats for your legs. In order to experience huge muscle growth, you need to be aware of how much you should be exercising. Their lifts are going up, shirts are fitting tighter and girls are even checking them out and asking them for help!
Getting to the gym was half the battle (good for you on making it that far) now ita€™s time to get the most out of it. Some days will be better than others, but having a record will encourage you and will help you see any patterns.
If you have a heavy weight, you should be lifting it with some exhaustion at 15 reps per set.
That is very important for us to remember, because dehydration stops you from getting exhausted. Maybe exercise with a friend or work out in front of the television while watching your favorite shows. As someone who had an eating disorder, I can attest to how easy it is to slip into unhealthy eating or working out habits.


HIGH CALORIES = ANABOLIC STATEOne of the most overlooked factors in building muscle isn’t consuming enough protein but not eating enough calories per day. I used to watch reruns of The Hills and Keeping up with the Kardashians whilst working out.
You want to get in shape, sure, but you want to do so in moderation, without feeling like you are killing yourself. Most importantly, in relation, it is crucial that you stay patient and be realistic with your small, immediate goals. It is better to do a short workout correctly than a long one incorrectly because you risk injuring yourself and perhaps do not benefit as much with the latter. Be patient with yourself, reward yourself for the efforts you put forward, and for the energy you invest in yourself. A good rule of thumb is to take your bodyweight and multiply this by 10 or 12 depending on how in-shape you are. Then add an extra 1000-1500 calories per day.I once read that Jay Cutler got big by eating small meals every hour and half.
So, reward yourself, pat yourself on the shoulder for all your hard work, even if it does not feel like it is hard enough.
Although he was eating smaller meals, his total caloric intake was above his daily caloric expenditure putting his body in an anabolic state.2.
You have to remember to be kind to yourself, have faith in yourself, and be gentle enough to notice that you are on a long journey.
The idea here is to super saturate glycogen levels so that the body never has to dip into protein for energy production.The higher the level of carbs in the body, the more likely you are going to remain in an anabolic environment. FOCUS ON PROTEINConsume at least 1 gram of protein per pound of bodyweight on a daily basis. Eating enough protein should be a no-brainer but for those who don’t know, one should consume anywhere between one to two grams of protein per pound of bodyweight. So a bodybuilder who weighed 180 lbs would need about 180 grams of protein per day.In short, eat your protein and eat good kinds such as beef, chicken, fish, whey, and egg whites. These are the most complete protein sources, meaning they provide your body with every essential amino acid, defined as those your body cannot manufacture on its own.4.
Just make sure you don’t waste any time and slam the drinks down as soon as you finish training.
DRINK PLENTY OF WATEROne of the most overlooked factors in exercise is adequate water consumption. This should be a no-brainer since water comprises up to 70% of the body and if you’re dehydrated, your muscle size suffers as well.
Many scientists, doctors and nutritionists agree that creatine works great for most athletes regardless of age or gender. So if you’re not resting any, then I would suggest you set aside a day or two of rest each week.
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