Wouldn’t you love to have all the knowledge and resources of the Pros available at your disposal? You’re sorely mistaken if you think the only thing that keeps them at the top is their training.
Secrets of the Pros won’t be secrets anymore. SpotMeBro is here to spill the beans
1. Advanced Training Techniques
The Pros aren’t just sticking with the orthodox training techniques. Apart from dropsets and supersets, they use training techniques like the rest pause principle, Blood Flow Restriction (BFR) training and negative reps.
If you are looking to make some gains and hit both the fast and slow twitch muscle fibers, you need to be using these techniques.
2. Get a Training Partner
No matter who you are, at one point or the other you will lose the motivation. This is the reason you will always see the Pros training with partners, it could be their gym buddies or even their coaches but they always have someone to motivate them.
Find yourself a training partner who will push you to your limits.
3. Eat like a Bodybuilder
Don’t be too psyched when it comes to your macros (carbs, proteins, and fats). As they say, you need to eat like a bodybuilder to look like a bodybuilder.
While you’re at it, we recommend you stay away from junk calories and things like IIFYM or flexible dieting. Your target macro ratio should be, 40% carbs, 30% protein and 30% fats. Follow this as a guideline to get a clean bulk.
We can’t emphasize this enough: Eat, workout, sleep is all you have to do as a bodybuilder. Sleep is when all the magic happens. No matter how hard you work in the gym, you won’t see the results until your body is properly rested. So do yourself a favor and get 6-8 hours of sleep.
5. Go Heavy or Go Home
Don’t complicate things. Bodybuilding isn’t rocket science. You don’t have to invent new exercises to make huge gains. Stick to heavy basic exercises for huge gains.
Compound (multiple-joint) movements like the bench press, squats, deadlifts, shoulder press will produce better results than any exercise on the machines.
“Everybody want to be a bodybuilder, but don’t nobody wanna lift no heavy ass weight” – Ronnie Coleman.
6. Shock the muscle
If your body gets used to a training pattern it will stop responding to it. To continuously grow, you need to shock your muscles.
This is the reason that when you start a training program, you see great results but if you repeat the program and follow it for way too long, you won’t see results like you did when you started it.
With that being said, you shouldn’t change your training program way too often. Your body will grow once it adapts to the training. So take it easy on the change and once you feel like your body has fully adapted, only then change your training program.
By failing to prepare, you are preparing to fail. You need to have your long term and short-term goals set. This will help you to set a benchmark and track your performance. Another benefit of setting goals is that you can break the big goals down into smaller goals and make them look less intimidating.
Let’s say your goal is to gain 10lbs of lean muscle in six months, your short term goals would be:
- Add 1 additional scoop of whey protein
- Add 250 more calories bi-weekly
- 2 cardio sessions every day
This is how goals keep you organized and give you an achievable target for every single day.
8. Track your Progress
Tracking your progress is a very integral part of bodybuilding and thus it is a very good idea to keep a workout journal. There can be nothing worse than achieving your goals and then forgetting how you got there when you try to do it again.
You should be journaling everything from your workouts, the weights you used, what were you feeling throughout the workout and your nutrition.
Selfies are a great way to track progress and ask for feedback.
Since now that you have every detail of your progress, your journal can act as a tool for accountability, motivation and planning. So feel free to share your journal with your workout partner, a friend, on social media or the online bodybuilding communities.
9. Stay true to yourself
Joe Weider once said, “For a guy like Arnold, a mirror is a tool for self-criticism. Looking at himself, a serious bodybuilder isn’t admiring. He’s looking for trouble. And he sees trouble, every time.”
You need to be the biggest critic of yourself. Arnold detached himself from his body. He said this way he was criticizing his body and not himself.
You should always keep the reason you started bodybuilding in your heart. Don’t sway away from what you wanted to be just because someone told you to try something else. Stay true to yourself and do whatever it takes.
Rome wasn’t built in a day and the same is true for your physique. You need to be disciplined with all the aspects of your training, whether it is sleep, nutrition, or training.
To see results you need to be doing the same things at the exact same times. So go to the gym, sleep and eat on the same times you did on the previous day. This is the best way to make your body adapt to your training program.
There is no substitute for hard work. So show up everyday and work your ass off.