Achieve Bodybuilding Gains By Adopting The Mindset Of A Successful Bodybuilder!

Here are some problems that may happen if you quit a training program altogether. Included are ways of improving the situation, a split training routine and a meal plan for men and women.

On December I talked to a friend of mine who had been busy working over the holidays, as this is the peak season for his business. As a result, he has not been able to do as much as he wanted to in the gym and also he has not been able to get in all the meals that he needs to on time either.

He was frustrated and contemplating perhaps just dropping the whole program until the beginning of the new year when things would normalize for him. However, I advised against doing so for the following reasons:

  1. Stopping to train would lower his metabolism which in turn would lower his energy levels and thus make him less productive at work.

  2. Though he cannot get in the gym as often, getting his workout in and following the diet as much as possible will prevent him from losing valuable muscle gains while making undesirable fat gains. This in turn prevents him from getting further depressed as he sees his body deteriorate.

  3. Once January comes and he can start hitting the gym more often and following the meal schedule to the "T," he will be in good shape and his body will respond very quickly to the more aggressive schedule.

This is a very different scenario than the one he would have encountered if he would have stopped training and dieting altogether, as in this case, he would have needed to use at least a week to get his body conditioned for the weights again and it would have taken him an extra week, or maybe even two, to get rid of any body fat that he might have gained depending on how bad the diet was.


Be Flexible, Be Consistent, Be Prepared

Therefore, having said that, in order to be successful in bodybuilding you need to have the right mindset. Bodybuilding is both a physical and extremely psychological endeavor. Of course, we all get frustrated when our schedules are affected by work, or any other life circumstance that may be thrown our way.

Life is full of monkeywrenches in case you haven't noticed and it does not make it easy for us to get our workouts and meals in. Therefore, we have to fight aggressively and plan ahead if we want to get our workouts and meals in.

hugo

As bodybuilders we must keep our eyes on the ultimate goal, which is always more muscle mass with less body fat. In order to accomplish that one must be consistent with the training and diet. If for whatever reason the program that the bodybuilder has mapped out is too much of a time commitment at a certain period in life, then the solution is to modify the bodybuilding program to one that does fit the time schedule ... be flexible.

For instance, back in my engineering days there were periods when I had to work 60-70 hours a week, I modified my training to where I would hit the gym 5 days per week for 40-45 minutes of weight training.

Since I had no time to do cardiovascular exercise, I would superset antagonistic muscles in order to get some sort of cardiovascular effect (refer to my abbreviated bodybuilding plan at the end of this article). That is all I could afford to do at the time.

I always tried to get my training in before work, but if for some reason I would miss it in the morning, then I always had lunchtime to make it up or later in the evening after work.

Worst case, there was always the weekend for makeup sessions. Regarding meals, I always brought in all of my meals with me pre-prepared and also enough Meal Replacement Powders for those times that I was really on the run.

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Some of you for whatever reason may not even be able to do more than three sessions a week. If this is the case, then no issue; make the most out of the time that you do have available to train.

The key to making lasting bodybuilding gains at the end of the day is that you have a realistic plan that can be executed consistently, not trying to follow one that looks really good in paper but cannot be executed. You will get to where you want to go, it may just take a little bit longer depending on how much time you can dedicate to reaching your goals.

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The Mindset Of The Successful Bodybuilder

    Having said that here is what the mindset of a successful bodybuilder looks like:

    1. The successful bodybuilder analyzes his/her time commitments and creates a bodybuilding plan that suits his/her situation.

    2. He/She prepares all meals in advance along with liquid meals in order to prevent missing meals. Even with a busy schedule, one can take in 6 meals in if you are prepared (refer to my Busy Bodybuilder Diet Plan at the end of this article).

    3. If the plan is affected for whatever reason, instead of being depressed about it and leaving it, a modification is made in order to continue execution. So for instance if a training session is missed, then it is performed on the following day. If a meal is missed, then it is consumed as soon as possible.

    4. If an unscheduled cheat meal is consumed, then the bodybuilder gets right back on the diet on the following meal instead of blowing the diet for the whole day, or week.

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    In a nutshell, for any challenge that the bodybuilder faces, a solution is researched and executed in order to continue with the bodybuilding lifestyle. There is no room for frustration nor thoughts of dropping the bodybuilding plan in the mindset of a successful bodybuilder. Always think damage control, never "falling off the wagon," so to speak, as once off, you run the risk of never getting back on.

    In my fifteen years involved in bodybuilding, I have noticed that this is the mindset of the most successful bodybuilders. Successful bodybuilders always look for solutions while the non-successful ones always look for excuses.


Abbreviated Bodybuilding
Split Workout Routine

Workout (A) - Chest/Back/Abs

Workout (B) - Shoulders, Biceps, Triceps

Workout (C) - Thighs, Hamstrings, Calves

Notes:

    Workout Frequency:

      This routine can be performed as little as 3 days per week and as much as 6 days. All you have to do is rotate workouts A, B, and C.

    Rest In Between Tri-sets:

      After each tri-set you can rest 1 minute to 90 seconds at the most. Keep up a fast pace. Also remember that there is no rest between the exercises in the tri-set. So for instance, you will go from incline bench press to wide-grip pull-ups to crunches and then rest 1 minute before starting again.


Busy Bodybuilder Diet Plan

Bodybuilding Diet For Men:

    Meal 1 (7 AM)

    • 1-1/4 cup of dry oats mixed with water
    • 1 cup of egg beaters

    Meal 2 (9 AM)

    • Meal replacement like Prolab's Lean Mass Matrix or 40 grams of whey protein mixed in with 3/4 cup of oatmeal and 1 tablespoon of Flax seed oil.

    Meal 3 (12 Noon)

    • 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
    • 2 cups of green beans, broccoli or any other desired vegetable
    • 6-8 ounces of chicken, turkey, or lean fish

    Meal 4 (3 PM)

    • Meal replacement like Prolab's Lean Mass Matrix or 40 grams of whey protein mixed in with 3/4 cup of oatmeal and 1 tablespoon of Flax seed oil.

    Meal 5 (6 PM)

    • 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
    • 2 cups of green beans, broccoli or any other desired vegetable
    • 6-8 ounces of chicken, turkey, or lean fish

    Meal 6 (8 PM)

    • 2 scoops of protein powder (around 40 grams), mixed with water and 1/2 tablespoon of flax oil. (My choice here is Prolab's protein component due to the slower release nature of this protein and the fact that it has some EFA's and also fiber).

Bodybuilding Diet For Women:

    Meal 1 (7 AM)

    • 1 cup of dry oats mixed with water
    • 1/2 cup of egg beaters

    Meal 2 (9 AM)

    • Meal replacement or protein powder such as Prolab's Naturally Lean Matrix mixed with water or 1 scoop (around 20 grams of protein) of whey powder mixed with 1/3 cup of oats and 1/2 Tablespoon of Flaxseed Oil.

    Meal 3 (12 Noon)

    • 1/2 cup of brown rice, or medium sized baked potato, or 1/2 cup of oatmeal
    • 2 cups of green beans, broccoli or any other desired vegetable
    • 6 ounces of chicken, turkey, or lean fish

    Meal 4 (3 PM)

    • Meal replacement or protein powder such as Prolab's Naturally Lean Matrix mixed with water or 1 scoop (around 20 grams of protein) of whey powder mixed with 1/3 cup of oats and 1/2 Tablespoon of Flaxseed Oil.

    Meal 5 (6 PM)

    • 1/2 cup of brown rice, or medium sized baked potato, or 1/2 cup of oatmeal
    • 2 cups of green beans, broccoli or any other desired vegetable
    • 6 ounces of chicken, turkey, or lean fish

    Meal 6 (8 PM)

    • 1 scoop of protein powder (around 20 grams), mixed with water and 1 teaspoon of flax oil. (My choice here is Prolab's Protein Component due to the slower release nature of this protein and the fact that it has some EFA's and also fiber).

About The Author

Hugo Rivera is an ISSA Certified Personal Trainer, Sports Nutrition Specialist and Computer Engineer graduate from the University of South Florida. Hugo is owner of hrfit.net, an informational, free fitness and nutrition website and guide for bodybuilding.about.com, an About.com web site owned by the New York Times Company whose goal is to help beginners start a safe and healthy weight-lifting program, choose the right gear for their needs, and offer motivation to help users meet their personal goals.

Hugo is author of a self-published bodybuilding e-book called "Body Re-Engineering" geared toward the natural bodybuilder and co-author of one of the most popular Men's Health book in the country (according to Barnes and Noble) entitled "The Body Sculpting Bible for Men" and the very popular "The Body Sculpting Bible for Women".

Hugo also just released his new book called "The Hardgainer's Bodybuilding Handbook" in March 2005 and also serves as a nutrition consultant to several professional football players and other elite athletes. Hugo serves as business consultant to many personal training studios as well and offers personalized diet and training programs through his web site.

Hugo continues to publish several articles on the subject of health and nutrition in several magazines and web sites, appears on several radio talk shows and has been with Prolab Nutrition for more than three years. Hugo competes as drug free NPC athlete at the National Level and his core supplementation has always consisted of Prolab products.