The first post covered what you need to know before you decide to become a bodybuilder. http://snowtrainingsystems.com/so-you-wanna-be-a-bodybuilder/
This post will cover the bodybuilding principles to build muscle and lose fat.
A lot of people start their bodybuilding journey and feel completely lost.
Does this sound like you?
The answer is that most people have no clue what to do if they are training to be a bodybuilder.
Here’s the first principle you need to master to be a great bodybuilder.
1: Pick the right starting point
I’ve witnessed too many people try to lose body fat when they need to be eating to grow.
If you want to look like Omar Isuf or Greg from KinoBody then yes, eat 2500 calories per day and train low volume.
These guys use being natural as an excuse to not get big and actually look good.
I understand that Greg’s goal is to look like a Hollywood movie star.
It’s clear he hasn’t heard of The Rock.
Omar is more of a comedian/entertainer than a fitness icon.
If you’re 175 lbs or 180 lbs and you want to be a bodybuilder you need to be eating to grow.
If you want to be a bodybuilder and you look like those two guys then go ahead and start your bulk.
A lot of people care way too much about having abs year round.
Having abs all of the time is great.
Unless, you plan on being in photo shoots every week, it’s not necessary to have abs year round.
To be a bodybuilder you will need size.
It doesn’t matter who you are.
You need to at least be able to be a lean 185 lbs.
If you’re any smaller than that, you won’t look good.
Too many people fall for that trap.
They are too focused on their abs to actually build a solid complete physique.
If you focus on building a complete physique with every muscle visible, that will help you on your bodybuilding journey.
2: Get on Gear or Don’t: But don’t constantly talk about being a natural
Too many “natural bodybuilders” talk about how their natural and how steroid users do this and do that.
Yes, it’s obvious that you’re natural you look like shit.
If you’re a bodybuilder, you need to decide and then make a decision whether you get on gear or you don’t.
Over thinking and over analyzing will be the death of you.
Get on gear or don’t just make a damn decision.
3: Don’t get caught up in Other people’s Physiques:
When you first start taking bodybuilding seriously, you will start looking at other people’s bodies in a different way.
Don’t get caught up in that.
Trust me I have made that mistake several times.
If you can teach yourself to only focus on you, your results will be much better.
Once you develop the ability to focus and concentrate, you can be a great bodybuilder.
Never focus on what someone else is doing.
There will always be a bodybuilder who is bigger than you, has a smaller waist then you, or both.
Bodybuilding is a selfish sport.
That means that you need to only be worried about yourself.
It helps if you’re single.
It’s hard to be at your best as a bodybuilder if you have a girlfriend.
I recommend just having casual relationships with women.
If they are willing to support your bodybuilding then go ahead and keep them around.
Most girls I have noticed though, will want more attention than you can give.
You’ll need to do whatever it takes to be a great bodybuilder.
If incline bench is more effective for you than flat bench, keep doing incline.
Bodybuilding is a selfish sport.
If you’re vain, narcisstic, and aloof, bodybuilding is for you.
I know that I personally hated when we would lose a game in a team sport and I wouldn’t get credit for my performance.
In bodybuilding it is all on you.
Bodybuilding fits me much better.
I have been called vain and narcissistic and it doesn’t bother me at all.
Learn to embrace your vanity and your greed and you will be a great bodybuilder.
Focus on being your best and forget about everything else.
It’s easier said than done, because in bodybuilding there is a lot going on.
If you bring your absolute best and you lose a show, there is nothing to be ashamed of.
You can’t control someone else’s reaction or opinion.
So why focus on it?
4: Only pay attention to useful people
Bodybuilding is a competitive selfish sport.
This means that not everyone will have your best interests at heart.
Some people will actively give you the wrong information and try to screw you over.
This means that you will need to focus on the people who are useful to you and can help you improve.
The biggest guy in the gym doesn’t always give the best advice.
Some big guys don’t even know how they were able to build so much size.
A lot of them will just tell you to lift heavier.
Lifting heavier can work, if you’re using bodybuilding style rep ranges.
Your sets of 12 need to be difficult on the last 3.
This is a mistake I see way too many people make.
They do their 3 sets of 10, and the 10th rep isn’t even difficult.
They could have easily done 15 reps.
When you make silly training mistakes like this, it can hinder your progress.
5: Know when to add more volume:
A lot of people in the gym don’t do nearly enough volume.
They think that they’re 3 sets of 10 will work forever.
This isn’t true.
Your body will eventually adapt and you won’t be able to progress with such low volume.
The solution is to add more work.
If you’re doing 3 sets of 10 add a 4th set and then a 5th.
Eventually you will need to do up to 12-15 sets on one exercise.
A lot of you guys are afraid of pain and afraid of being sore.
No pain no gain.
I’ll be the first to admit that I hate pain.
Trust me I am no masochist, I would do almost anything to avoid pain.
But, every time I have a painful workout I make gains.
P.s. I am referring to muscle pain.
If you have joint pain, that’s not what I’m talking about.
You want the muscles you are targeting each workout, to hurt when you train them.
By doing this you are able to grow.
Now, you can’t overreach.
If you are just starting out lifting you need to stick with 3 sets of 10 and beginner rep ranges.
Stick with 3 sets of 10 until it no longer works.
When you increase your volume too early it can hinder your progress.
Now, a lot of people will read that and they won’t understand it.
That doesn’t mean be lazy and do 3 easy sets of 10.
When you’re doing your sets of 10 the last 3 need to be hard.
That’s the only way you’ll be able to grow new muscle.
If the last 3 reps aren’t hard when you’re lifting you’re wasting your time.
It’s funny that most people never grasp this concept.
If you can take your training to the next level, you will grow and have the physique you want.
Thank you for reading.
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