Be honest with yourself for a second: are the results you’re getting in the gym surpassing your expectations? If you’re training to become a future Mr. Olympia, you know how critical it is to maximize your energy and time spent within the gym.
Having lackluster workouts, consuming supplements that don’t work and eating junk is a surefire way to ensure that your competition placings dwindle. In this article our friends from sarmsstore.co.uk will give you some much-needed insight into the world of bodybuilding, but more importantly, how to achieve your goals.
1. Planning Sets and Rep Ranges
One of the most common mistakes that we see in younger bodybuilders is their inability to plan for the future. When you ask them about their upcoming training sessions, they often say something like the following: “I’ll just do a bit of bench, hit some decline, do a chest fly and burn out my triceps.”
At no point in the conversation do they discuss the weight they’ll be using, if they’ll perform a drop set or how many reps they’ll complete. Failure to do this leaves the muscle-building process up to random chance and some luck.
Instead you, as an aspiring professional, should engage with your workout in the same way that you would prepare for a day of work. Ask yourself these questions: what time will you be going? How long will you be there? How many sets and how many reps do you hope to complete? Are you doing heavy weights for low reps or lower weights for a plethora of reps?
Addressing these topics and having a plan of attack will cause your body to grow in ways you never thought possible.
2. Always Track Your Macronutrients
If you strike up a conversation with the average person in the gym about their diet, they’ll say something like the following: “I eat good and healthy. I get my protein, healthy fats and keep my carbohydrates to a minimum.” If you were to ask that same individual how many grams of each macronutrient they consume on a daily basis, their eyes begin to glaze over.
If we want impressive results, we need to exercise meticulous control of our diet and know the exact contents of the food we’re consuming. Did you know that a single egg has 75 calories and 5 grams of fat? Were you aware that 112 ounces of chicken breast contains 23 grams of protein and less than 150 calories?
Knowing these numbers and tracking them throughout your day is a skill that can be learned by any up-and-coming bodybuilder. Located below are a few tips to help you address your diet and gain control of your food consumption:
- Consistently weigh your food — even condiments.
- Consume 1 to 1.5 grams of protein per pound of body weight.
- Track your calories using certain apps on your phone.
- Try to eat the same foods on a consistent basis so you can properly asses what you’ve consumed for the day.
- Eat foods with density to fight off hunger pangs. Items like spinach, kale, oats, and rice will leave you satiated for longer periods of time.
3. Take Rest Seriously
When talking to any aspiring bodybuilder, you can see the look of passion and motivation burning in their eyes. They know the pain and suffering that comes along with moving heavy weights, but they don’t care and they love the challenge.
But one thing that holds these competitors back is their lack of interest in taking days off and letting their bodies recover from the damage they’ve endured.
Without sounding like an overly-protective parent, adequate rest is essential for muscle growth. As we snooze and enter rapid-eye-movement (REM) sleep, our glycogen reserves get stored within the cells of our muscle.
When this process occurs, our muscles can repair from the damage we experienced in the gym and elevate our energy levels the next day. Failure to sleep for extended periods of time disrupts this process and destroys our gains. Even performing light cardio on off days should be avoided if possible!