If you are looking to become a bodybuilder, it’s imperative that you get yourself set up on a proper workout routine and diet protocol. Together, these will make or break the success you see, and you cannot expect to have results with one and not the other.
They go hand in hand, so taking some time to learn the top tips to remember as you progress along will help ensure that you get to that end goal you’ve set for yourself.
Let’s take a closer look at some key points that you need to know.
When it comes to your exercises and workout plans, there is no question there are many to choose from. Always remember that what works for one person won’t necessarily work for another, so your top priority is learning what your own body responds best to.
The full body approach, such as a 5 X 5 set-up which involves doing five sets of five reps of three compound exercises is highly popular for those who are seeking mass gains.
However, not everyone likes this approach. Some prefer to split their body up, utilizing an upper/lower split or a push-pull.
Still yet, you can also do a three way split, doing an upper body push day, an upper body pull day, and then a leg day.
The advantage to doing a body part split is that you can perform more exercises for each muscle group in every session you do, so you are placing more attention on individual muscles.
The advantage to the full body however is that you’ll get a greater hormonal release since you are hitting more muscles in every session and in addition to that, you’ll also have a higher overall stimulation frequency, which can yield faster results as well.
On the exercise selection front, when aiming to build muscle, always prioritize compound exercises. These allow you to lift the most weight and work the most muscle fibers at once, two of the most critical elements for seeing success. These include moves such as squats, deadlifts, shoulder press, bent over rows, and pull-ups.
You can certainly do some isolation movements such as bicep curls, tricep kickbacks, leg extensions, hamstring curls, and so on, however they should never make up the foundation of the program.
On the diet front, you need to make sure that you are taking care of things here as well. First and foremost, you absolutely need to eat more calories than you burn off daily. If you don’t do this, you will not build muscle mass tissue – since you can’t create muscle out of air.
So check your calorie intake first. If you aren’t gaining muscle after a few weeks of training, boost your calorie intake by about 10%. Keep doing this until results are starting to take place.
Now, for those of you who are classic ectomorphs and who have a very high calorie requirement, you’ll want to make sure that you are focusing on the most calorie dense foods possible. Remember, you have a lot of food to fit into your body each day, so the more calorie and nutrient dense it is, the easier it will be to stomach.
Good choices include salmon, steak, dried fruit, dried oats, coconut milk, avocados, nuts and natural nut butter, pasta, and whole eggs.
It’s also important that even though you are aiming to eat a higher calorie intake, you are still focusing on all around good nutrition. Remember, if you put junk into your body, junk will come out. If you aren’t eating nutrient dense foods that support lean mass gains, you’ll end up gaining more body fat than anything.
So choose clean sources of carbohydrates that digest slowly in the body, releasing a stable level of energy over time. Pair those with high quality lean protein and healthy fats to help maintain optimal testosterone levels and you’ll be all set.
Finally, for those of you who are just beginning, the best advice is to maintain a good consistency level with your workout routine and make sure that you are focusing on foundational compound movements.
At this point, your body is primed for growth if you do things correctly, so if you can ensure that you are lifting heavy and optimizing your food intake, you will be on your way to success.
Don’t overcomplicate things because at this point, a simple workout routine that focuses on continual weight increases to the bar and sufficient time off for rest and recovery will lead you to the very best possible results.
So keep these bodybuilding tips in mind and you can make sure that you are going to see the best results from all your hard work in the gym.
We hope you found this blog interesting and can use these tips to help become a bodybuilder. For further advice, read our bodybuilding section within our blog
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