In my earliest days of being an aspiring bodybuilder, I trained too often and too hard. Believe you me; I trained harder than most top bodybuilding stars. I'm not saying this to brag about myself; in fact it's quite the opposite.
I'm saying this to point out how ignorant I was when it came to applying real life training methods that actually build muscle and not just tear it down.
The difference between having a muscular, well-developed physique or looking like a guy that "works out once in a while" is in your applied training knowledge. At first I reasoned that going to the gym 5 or 6 times a week was a sure path to building an outstanding physique.
After a few fruitless years of weight training at the university of futile methods, I discovered 6 powerful muscle-building secrets from the WORLD'S BEST BODYBUILDERS. Once I applied this scientifically sound training knowledge to my bodybuilding lifestyle, in 12 month's time I built more muscle size and strength than in the previous 3 years.
Check and see how many of these 6 secrets you're applying to your bodybuilding lifestyle!
Secret #1: Stimulate The Muscle Don't Annihilate It!
This has to be the granddaddy secret of them all. If I had just a dime for every person who gave up weight training because of over-training, I would quite possibly be the richest man in the world. I learned this secret from Mr. Olympia Ronnie Coleman.
Here was one of the best bodybuilders that ever lived, and I was doing more sets and reps in my weight training than he was. Ronnie Coleman believes that you should strive to,
Once a muscle has been thoroughly stimulated, more sets and reps will just retard growth.
Great bodybuilders like Ronnie Coleman limit the number of sets and reps per workout, this make's it easier to target your specified muscle and enhance its overall potential. Too many bodybuilders are guilty of "over-training." Most weight lifters just go into the gym and do countless exercises per muscle group and never give a thought to what-or-why they train the way they do.
It's that type of approach to training that leads to insignificant gains in muscle mass and overall fitness. To stimulate muscle growth pick 1 or 2 basic exercises per muscle group and perform 4 to 6 all out hard work sets for each exercise. Rep range should be between 6 to 20 reps with all the weight you can safely handle.
Secret #2: Heavy Basic Exercises Build Big Muscles!
Countless sets of concentrated dumbbell curls, preacher curls, cable curls and incline dumbbell curls will not produce half the results that a 6 set weight pyramid of all-out 6 to 20 reps Olympic barbell standing curls will.
My training partner and I were guilty of this crime. The same can be said for the Squat. All out barbell back squats for 6 to 20 reps will produce more muscular size and strength than 50 sets of leg extensions, leg curls, and even leg presses. I learned this important secret from Lee Priest; a man whose training methods of using heavy squats will put slabs of muscle on the most hopelessly skinny guys you have ever seen.
The muscular bodybuilder Jay Cutler is also a big advocate of big weights with basic exercises. The biggest, strongest, and best-built champions of both past and present always incorporate the squat, deadlift, bench press, shoulder press and bent over rows into their training. You cannot build mighty muscles lifting mini-mouse weights. End of story!
Secret #3: Eat Like A Bodybuilder To Look Like A Bodybuilder.
This sounds simple and actually is simple, yet most trainees screw it up! A champion bodybuilder like Ronnie Coleman has a daily diet that consists of.
The most important element to the bodybuilder. Protein is for growth, maintenance and repair of muscle tissue. One to one and a half grams of protein per pound of bodyweight is recommended. The highest-quality proteins are from animal sources - eggs, fish, poultry, and meat and dairy products.
Raise the blood sugar level and supply the muscles with energy. Best sources of carbohydrates are yams, oatmeal, stone ground whole wheat bread and cereals. You should also consume several servings of vegetables every day.
Fats are essential to a good diet as they heat the body and lubricate body parts. They also provide a necessary base for carrying vitamins A, D and E. You can get ample amounts of good fats through your daily diet of fish, eggs, and if needed a tablespoon of olive oil.
If you're trying to build new muscle and keep your body fat at 10 percent or less, you'll wind up looking like a well-defined scarecrow. As Gunter Schlierkamp says,
Secret #4: 7 To 9 Hours Of Sleep At Night.
You cannot and will not grow bigger and stronger if you ignore this rule. 7 to 9 hours of sleep is required for the total recuperation and growth of the entire body. Muscular bodybuilders like Chris Cormier and Markus Ruhl are big believers in proper rest. Rest time is when the combination of proper training and eating come together and morph into making bigger, stronger muscles.
When you're at the gym heaving the weights around, you're actually tearing down the muscle tissue not building it up. When you're eating the proper amounts of protein, carbohydrates, fats, and water, you're feeding the muscles for growth. But when you're sleeping the actual growth is taking place.
The body is at rest and can do what it's meant to do at sleep time, GROW. Power naps throughout the day (15 to 45 minutes of sleep) are also a great way to build up extra energy and give the muscles time to repair and grow. Just remember this, cut your sleep short and you're cutting your progress short! You have to decide what you want most, late nights out partying with friends or a bodybuilder's physique that turns heads wherever you go!
Secret #5: Have A Master Plan.
Secret #5 could arguably be the #1 ingredient needed to be successful. I learned this secret from the all time #1 bodybuilder Arnold Schwarzenegger and have never forgotten it. What are our goals and why are we training? Without a master plan you'll be like a ship at sea without a definite destination (what you want to accomplish) and without a rudder (how you're going to steer yourself to it). Here is what a master plan consists of.
You then proceed to answer these questions and write them down on paper. By writing them down on paper you bring them to life and check over them every day to make sure you're keeping on track with your master plan.
3. Take Action:
Now this is really the hardest part - taking action and sticking to your plan. You must stay the course until you reach your desired outcome. Neither Arnold nor any other champion bodybuilder would have been successful if they abandoned their master plan after their first setback or failure.
Secret #6: A Winner Never Quits And A Quitter Never Wins!
Remember this very simple phrase and make it a part of your life. When Gunter Schlierkamp defeated Ronnie Coleman some people said he just got lucky.
A lucky break or successful event in life is nothing more than being physically and mentally prepared to take advantage of an opportunity when it comes your way. Think and act like a champion and you'll be one!