Coming up with the right and perfect bodybuilding workout program and diet to match can be intimidating. You have to plan how many days a week you’re going to work out, what exercises you will include in your program, how long your rest periods will be, how many reps you should perform for each exercise and the list just goes on. So, here is my take on a few simple tips to help achieve your bodybuilding goals.
1. Increase Weight
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 principles you use, if you are not increasing the sheer amount you are lifting over a few months of time, then that means you are not building muscle as quickly as you should be. In such instances, start tinkering with other strategies such as drop sets and supersets 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.
2. The Rule of Failure
People believe that lifting to failure each and every single set is the best way to build muscle. It may be true but 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.
3. 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 are not maximizing your potential. Instead, follow the rule that for about 80% of your workout and only perform exercises that work at least two muscle groups. With compound lifts, you’ll typically be able to lift more weight.
The final tip is to really follow a successful nutrition plan – with your bodybuilding workout program is to make sure you’re fueling your body properly both before and after the workout. Failure to get in the proteins your body that it will use to synthesize new muscle mass or the carbohydrates that provide the energy to formulate the new muscle tissue is a critical error that will garner a lack of results.