If you’re a beginner bodybuilder wishing to get big fast, I suggest that you learn these weight training tips before you even step foot in the gym. If you class yourself as more of an intermediate level trainer AND you’re not producing the muscle growth you’re after, then reading this might enlighten you about what it is you could possibly change.
If you’re really serious about getting big fast, it pays to know how muscles grow in the first place, and attempt to influence as many factors that affect muscle growth as much and as efficiently as possible. Factors like your lifestyle, your nutrition, the way you structure and execute your weight training routines, how much recovery your muscles are getting, your hormone production and responses, your metabolism, stress, your mindset – they all play a role in determining whether or not you will succeed in growing muscles and getting big enough to build the physique you dream of.
Since I’d been speaking a lot lately about bodybuilding nutrition, in this article I’ll focus on tips you can practice right away that are more concerned with your mindset and how to do your weight training.
Muscle Growth Tip #1. Know Your Body Type
The truth is that we’re all built differently. Each person has a different ability to grow muscle based on how much protein synthesis their body can create. Our hormonal responses, which play a big role in muscle growth, vary. That is, your Testosterone levels, your cortisol levels, your insulin response, etc all affect how much muscles your body can create.
Your body type plays a role in your muscle building capacity. For example, my body type is I’d say about 70% Ectomorph and about 30% Mesomorph. The amount of muscle my body can naturally produce is different from a person who is 100% Mesomorph. Mesomorphs are the genetically-gifted types who can grow muscles like weeds. Endomorphs on the other hand need to work extra hard just to maintain their weight because they are so much more susceptible to fat gain.
Knowing my body, I accept that I’ll probably not be able to develop quads and calves or arms as big and as fast as Mesomorphs could, but I could certainly attain a level of muscle growth that fully maximize my body’s potentials – and that’s what I’m aiming for. I’m not aiming to be bigger or more muscular than that guy featured on the latest Bodybuilding magazine, all I’m aiming for is to fully realize my own body’s potentials. As a wise person said, “Don’t try to be better than someone else, just try to be better than yourself.” There is so much wisdom in that advice, I reckon.
A common mistake many beginners make is doing a program that is completely wrong for their genetic make up. So they produce dismal results and give up for good, instead of changing their approach. Know your body then adopt a muscle building program that is appropriate to your body type.
Muscle Growth Tip #2. Educate Yourself
How much do you really know about building muscle mass? If you don’t know much, I suggest you educate yourself about muscle building before you even spend any time or energy on your physical transformation. Bodybuilding for muscle growth is a very serious endeavor – one that requires A LOT of hard work, persistence, determination and mind power. So if you’re going to do it you might as well do it the right way from the very start.
I trained ignorantly for years before I even entertained the idea of researching about what truly works in muscle building! I used to do random exercises using random weights. My weight training routines depended on my mood, on how much weight I felt like lifting on a given day, or how motivated I happened to feel like at any given time. Needless to say, my muscle growth was inconsistent and almost negligible.
Don’t make the same mistake I did.
Do your research and find a weight training program suitable to your goals and situation. You can get a mentor, hire a reputable personal trainer, buy bodybuilding DVDs, or buy a multi media program that will educate you about muscle building. Whatever you do, make sure the program you’re doing is proven, tried and tested – then study the program fully before you start.
Muscle Growth Tip #3. Model a Proven Plan to Getting Big Fast- and Stick to It!
After you’ve chosen a suitable program, commit to follow the program until you complete it, all the while tracking and monitoring your results. Be consistent and persistent. I used to do one program and if it didn’t make me huge within 2 weeks I got disappointed and looked for another program. That was stupid and that’s a guaranteed recipe for failure. Don’t jump from one program to another. That’s just like cooking a meal with only half the ingredients and then declaring that the recipe sucks! (I should know – I used to do train like that!)
The only reason you will fail is if you give up before the magic happens. So just take it one step at a time and keep your momentum going. Just stick to one program, aim to make progress each and every day, measure your results at the end of it and then go from there.
If you’re a skinny guy like myself, your first focus is to bulk up. No Nonsense Muscle Building by Vince DelMonte is the best Muscle Building Program I’ve found for this purpose. You might also want to check out Sean Nalewanyj’s program called Muscle Gain Truth. If you’re female, check out No Nonsense Body Shaping for Women, also by Vince DelMonte and Shannon Clark.
If you’re more like at the stage of getting ripped (losing fat and gaining muscle or ‘cutting phase’), I highly recommend Tom Venuto’s Burn the Fat Feed the Muscle.
You can learn more about what I really think of these programs by checking the Reviews Page of this blog.
Muscle Growth Tip #4. Exercise With Proper Form (Otherwise Just Go Home!)
When you hit the gym, it’s very critical to execute your weight training routine with proper form. I discussed this in more detail in my previous post called “How to Get Big Muscles? Do Your Weight Training Routines With Proper Form!”
Make sure you know how to execute each exercise properly before you do your program. Don’t think you know it without really studying the proper technique for it. I’m not kidding when I said you’re better off going back home than train at the gym with bad technique, because you’ll pretty much gain the same results.
Proper Technique for each exercise will be different, but the main principles are to execute with correct tempo, intensity, rep range and avoiding extraneous movements. You can read a more in-depth discussion on muscle-building elements in this post here: How To Get Muscles: The Basics of Building Muscle Mass
Do not underestimate the impact of proper weight training technique has on your muscle gains. I kid you not – this alone can make all the difference to your muscle size!
Muscle Growth #5: Break Your Boundaries
Make it your goal with each workout to lift heavier than before. It doesn’t matter whether you’re adding 1 pound or 5 kg, as long as your progress is consistent. Progressive overload alone could make you gain some serious muscular and strength gains. So make it your goal to outperform yourself from workout to workout, week to week, month to month. Whether you do one extra rep, one extra set, an extra 2 pounds or a shorter rest period, as long as you are making measurable signs of weight training progress, you will produce the muscular gains you are looking for.
Train like this and your success will become inevitable!
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