Use Correct Form
Incorrect form equals bad results. Having correct form, feeling your muscles contracting against the weight will develop quality muscle. You will have better workout sessions and will experience more muscle. You will start loving the feel of the workout.
Keep It Simple Silly
With so much information available from different sources (online, that big guy in the gym), it is easy to get confused about what workout you should follow and why. Don’t let your training overly complicated. As a beginner, you should stick to the basics. Keep your routine simple like 3x per week, full body routine each workout. You should also use simple rep schemes, 5 sets of 5 reps(5×5), or 5 sets of 10 reps(5×10). A simple routine focusing on getting better every workout will go a long way. There is no reason to get fancy. In case, not sure, feel free to follow these workouts: 5×5 Workout, GERMAN VOLUME TRAINING, THE FST-7 TRAINING PROGRAM, UPPER/LOWER SPLIT TRAINING, FULL BODY WORKOUTS.
Let’s face the fact: a lot of patience is required to build a great physique. We all want that hunk look asap but unfortunately, muscle does not grow overnight. In an ideal scenario with perfect conditions, your body can make 10g of muscle a day. Gaining 10kgs of muscle in 30 days won’t happen. Get that idea out of your mind, it does not exist.
Consistency is the most important item on this list. You must have heard, what is the difference between good and great? Consistency is the answer. You have to be consistent when trying to build muscle or burn fat. Every program works to some degree but sticking to a program is what separates the average from the great. Getting up every morning, going to the gym and giving your best. Well, this is the ultimate secret.
Progressive overload is the most important aspect of muscle building. progressive overload: In order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced. In easy words, keep challenging your body. Keep trying to break your personal records. Keep increasing the weight you lift weekly. If you’re not training with progression you’re not working out, period! Muscle only responds to stress, the stress of load and training volume. If you’re doing more work with more load your muscle will have no choice but to adapt and grow bigger and stronger. If your focusing on “confusing the muscles” or you’re not committed to your training program your results will be slim to none in the long term.
Keep a Workout Record
Let’s face it, it is not necessary if one workout is working for one guy, it will work for you. It is not possible due to various factors like lifestyle and genetics. So, how do you know what works for you and what doesn’t? The answer is monitoring, tracking. and tweaking your program slightly to adjust to the changes you are seeing. Failure to do this will result in plateauing.
Without keeping a workout journal how else would you know if what you are currently doing is working? The more detailed your workout journal is the better and faster you will get permanent results.
Success is a planned event. Getting your dream beach body is not going to happen by accident. If you want results in the gym you have to plan for them. Plan ahead for each day. If you’re not getting results, you didn’t plan accordingly. Did you get your cardio done for the week? No, why? You didn’t plan ahead. You missed a meal and had to eat outside, you didn’t plan ahead. Have the no excuse attitude and get it done.
Focus on Compound Exercises
Isolated Exercises are great and definitely have their importance but you should always be focusing toward progressing in the basic compound exercises. Compound exercises are movements that incorporate multiple muscles at the same time such as squats, dead-lifts, rows, and bench press. With compound exercises, you will be hitting multiple muscles at once which in turn will release more muscle building/ fat burning hormones (testosterone) in your body. You will have a systematic response and you will be placing a greater demand on your body for more muscle.
You should always start your routine with compound exercises first into your routine. Once you start getting tired out then you should switch over to more isolation exercises to help further focus on specific muscles.
Your strength is not dependent on your size. Your diet will determine how much mass you build, but the more strength you have, the better. More muscle on the frame, the leaner and more ripped you will look. Heavy lifting will help build strong rock hard muscle. Don’t try doing light weight for high reps to lose more body fat. That does not work. Stay true to your heavy compound exercises.
80% of what we see in the mirror is based on what you eat. If you’re eating like a pig, chances are you will look like one. Proper nutrition is very important for recovery and rebuilding of muscles. Proper post workout meals along with balanced macronutrients will result in a healthy and strong body.
No Magic Pill
If you want a better body overnight, sorry. There are no magical potions, secret routines or crazy diets. People looking for the next best thing are wasting their time. Instead of putting in so much effort searching for the easy way out, why don’t you enjoy the process you’re on. Start loving your training and enjoy the process. If you don’t make an effort to stay on your routine and eat a healthy balanced diet your body will rot away. Don’t ignore the basics, embrace them.
Don’t be that person that jumps from routine to routine, that will take you nowhere.
Stop procrastinating and start acting. Do not trifle during your workout. Be as productive as possible in the gym and even in life. You never want to be wasting time. You only have one life to live and you have to be as productive as possible during every hour of every day. The more focused you are during your workouts the more you will get out of them.