: top ten tips for bodybuilding
In this article I am going to share with you what I believe to be the top 10 tips for a hardgainer pursuing natural bodybuilding. These top 10 tips are based around the 3 main areas of successful bodybuilding, training, nutrition and mindset.
Taking from these 3 pillars of successful natural bodybuilding I have identified the top 10 tips for hardgainers who wish to build massive amounts of muscle as quickly as possible. Use these top 10 tips as a checklist and follow and apply them consistently and you will see great results from your efforts!
1. Intensity vs. Volume
There are two main training variables in your workouts that affect every set of every exercise and they are intensity and volume. You cannot have both! When volume increases intensity must and will decrease and when intensity increase volume must and will decrease. You cannot sprint a marathon! In order to build the maximum amount of muscle possible you must keep intensity high and volume low.
2. Lift big to get big
No one ever got big by lifting light weight, even the genetically gifted and those using performance enhancing drugs have to lift big weights to build big muscle. But as a hardgainer it is essential you lift big to get big. You must continuously strive to get stronger and lift more over time. You training must be Progressive!
3. Protein, protein, protein!
As a hardgainer chances are you will need more protein than the average person when trying to build muscle. You do not build or maintain the muscle you do build very easily. You need more protein simply to maintain the muscle you have built. Especially combined with the super high intensity workouts you are exposing your body and your muscles to on a regular basis. I know from experience whenever I have increased my protein intake I have seen gains almost immediately without changing my training. Muscles are made from protein and you should be drip feeding them every 2 hours or so throughout the day with high quality protein. Either shakes, bars, eggs, fish, chicken, meat or cottage cheese should be the cornerstone of every meal!
4. Eat big to get big!
If you are not gaining weight then you are not eating enough Period! Most hardgainers fail to understand just how much they need to eat to continue to build, gain and grow! If you are training hard with the right systems for success and eating high protein diet, are not over-training and you are not seeing gains then chances are you are not eating enough calories overall. To get big you must eat big! Keep increasing your meal sizes and calorie intake every week until you start to see gains!
5. Rest & Recovery
Probably the must underestimated area of a bodybuilder's lifestyle is their rest and recovery. Particularly beginners and hardgainers with so much desire to build muscle fast they fall into the trap of believing more is better and then end up over training. You must understand that your muscles grow while you are resting and sleeping not while you are training! So get in hit it hard and get out of the gym fast, eat well and eat a lot and then let your body do it's job of effective recovery and repair. Train hard, eat well and rest lots and gains will come quickly!
6. Think big to get big
One essential aspect of all successful and champion natural bodybuilders is a powerful mindset and psychology. They all think positive when it comes to their training, their nutrition and their lifestyle ion general. Negative thoughts, worry and stress all create and produce catabolic hormones which stops muscle growth in its tracks. Think big to get big! Think positive to initiate and produce anabolic hormones which promote muscle growth.
7. Focus, focus, focus
What you focus on the most you will inevitably get. What you think about mist usually shows up in your life. Most people focus on what they don't want. I don't want to be fat, I don't want to be broke, I don't want to be skinny and small and yet this directs their thoughts, feelings and actions towards the very things that they wish to avoid. You must direct your focus like a laser onto the things you want and desire instead of the things you don't want! Think about, focus on and visualize how you wish to be now, see yourself looking the way you wish to look, the size you wish to be. I promise you this one things can make all the difference as it will direct your thoughts, feelings and actions in a very different direction!
8. Stick to the basics
Keep it simple! While variety in training is important far too many people try to many fancy, complex gimmicky exercises or machines. Professionals, champions and anyone who has built a significant amount of muscle mass has done it using old school basic compound movement. Nothing fancy, simple but effective exercises that produce the greatest results. Exercises that have stood the test of time. Do not go looking for the next trend or fade or advanced way of doing an exercise. Stick to the basic go heavy and intense with good technique and you will see results.
9. Believe to achieve
Whatever the mind can conceive and believe the body can achieve. The one thing all successful people share in common is the belief about what is possible for themselves. No one ever lifted a record weight without first believing it was possible. Whether you believe you can or you can't you are right! Because if you doubt yourself or doubt what is really possible then your level of commitment and action will be insufficient to get the greatest gains and produce the best results. If you have what is known as unwavering faith and real belief in your own potential and what is truly possible then your will take greater levels of action be more committed and produce greater results. Its simple cause and effect and your beliefs govern your actions which are the cause...
10. Consistency is key!
I always talk about consistency in anything I write or teach because it is the one thing that brings everything else together. You can know the best training strategies, eat the best diet, buy all the best supplements but if you fail to follow through and be consistent then your results will be greatly limited! Consistent action is what produces the greatest results in bodybuilding. You may have the pieces of the puzzle but it is only in applying them consistently that you can see the big picture and build the biggest best physic possible. Nothing else sums up the art and the skill of bodybuilding as much as the one word consistency!
Now I have shared with you my top 10 tips for hardgainer natural bodybuilding it is up to you to use them to your advantage. I have identified and developed these top 10 tips from years of extensive research, study, trial and error training and eating as well as modeling the best natural bodybuilders in the world.
I hope you found those tips to be useful and helpful. You can learn more about how to build the maximum amount of muscle as a hardgainer at http://NaturalHardgainer.com where you can also download the first chapter of my new eBook for FREE. Check it out now!
Article Source: http://EzineArticles.com/?expert=Adam_Ringshall Taking from these 3 pillars of successful natural bodybuilding I have identified the top 10 tips for hardgainers who wish to build massive amounts of muscle as quickly as possible. Use these top 10 tips as a checklist and follow and apply them consistently and you will see great results from your efforts!
1. Intensity vs. Volume
There are two main training variables in your workouts that affect every set of every exercise and they are intensity and volume. You cannot have both! When volume increases intensity must and will decrease and when intensity increase volume must and will decrease. You cannot sprint a marathon! In order to build the maximum amount of muscle possible you must keep intensity high and volume low.
2. Lift big to get big
No one ever got big by lifting light weight, even the genetically gifted and those using performance enhancing drugs have to lift big weights to build big muscle. But as a hardgainer it is essential you lift big to get big. You must continuously strive to get stronger and lift more over time. You training must be Progressive!
3. Protein, protein, protein! As a hardgainer chances are you will need more protein than the average person when trying to build muscle. You do not build or maintain the muscle you do build very easily. You need more protein simply to maintain the muscle you have built. Especially combined with the super high intensity workouts you are exposing your body and your muscles to on a regular basis. I know from experience whenever I have increased my protein intake I have seen gains almost immediately without changing my training. Muscles are made from protein and you should be drip feeding them every 2 hours or so throughout the day with high quality protein. Either shakes, bars, eggs, fish, chicken, meat or cottage cheese should be the cornerstone of every meal!
4. Eat big to get big!
If you are not gaining weight then you are not eating enough Period! Most hardgainers fail to understand just how much they need to eat to continue to build, gain and grow! If you are training hard with the right systems for success and eating high protein diet, are not over-training and you are not seeing gains then chances are you are not eating enough calories overall. To get big you must eat big! Keep increasing your meal sizes and calorie intake every week until you start to see gains!
5. Rest & Recovery
Probably the must underestimated area of a bodybuilder's lifestyle is their rest and recovery. Particularly beginners and hardgainers with so much desire to build muscle fast they fall into the trap of believing more is better and then end up over training. You must understand that your muscles grow while you are resting and sleeping not while you are training! So get in hit it hard and get out of the gym fast, eat well and eat a lot and then let your body do it's job of effective recovery and repair. Train hard, eat well and rest lots and gains will come quickly!
6. Think big to get big
One essential aspect of all successful and champion natural bodybuilders is a powerful mindset and psychology. They all think positive when it comes to their training, their nutrition and their lifestyle ion general. Negative thoughts, worry and stress all create and produce catabolic hormones which stops muscle growth in its tracks. Think big to get big! Think positive to initiate and produce anabolic hormones which promote muscle growth.
7. Focus, focus, focus
What you focus on the most you will inevitably get. What you think about mist usually shows up in your life. Most people focus on what they don't want. I don't want to be fat, I don't want to be broke, I don't want to be skinny and small and yet this directs their thoughts, feelings and actions towards the very things that they wish to avoid. You must direct your focus like a laser onto the things you want and desire instead of the things you don't want! Think about, focus on and visualize how you wish to be now, see yourself looking the way you wish to look, the size you wish to be. I promise you this one things can make all the difference as it will direct your thoughts, feelings and actions in a very different direction!
8. Stick to the basics
Keep it simple! While variety in training is important far too many people try to many fancy, complex gimmicky exercises or machines. Professionals, champions and anyone who has built a significant amount of muscle mass has done it using old school basic compound movement. Nothing fancy, simple but effective exercises that produce the greatest results. Exercises that have stood the test of time. Do not go looking for the next trend or fade or advanced way of doing an exercise. Stick to the basic go heavy and intense with good technique and you will see results.
9. Believe to achieve
Whatever the mind can conceive and believe the body can achieve. The one thing all successful people share in common is the belief about what is possible for themselves. No one ever lifted a record weight without first believing it was possible. Whether you believe you can or you can't you are right! Because if you doubt yourself or doubt what is really possible then your level of commitment and action will be insufficient to get the greatest gains and produce the best results. If you have what is known as unwavering faith and real belief in your own potential and what is truly possible then your will take greater levels of action be more committed and produce greater results. Its simple cause and effect and your beliefs govern your actions which are the cause...
10. Consistency is key!
I always talk about consistency in anything I write or teach because it is the one thing that brings everything else together. You can know the best training strategies, eat the best diet, buy all the best supplements but if you fail to follow through and be consistent then your results will be greatly limited! Consistent action is what produces the greatest results in bodybuilding. You may have the pieces of the puzzle but it is only in applying them consistently that you can see the big picture and build the biggest best physic possible. Nothing else sums up the art and the skill of bodybuilding as much as the one word consistency!
Now I have shared with you my top 10 tips for hardgainer natural bodybuilding it is up to you to use them to your advantage. I have identified and developed these top 10 tips from years of extensive research, study, trial and error training and eating as well as modeling the best natural bodybuilders in the world.
I hope you found those tips to be useful and helpful. You can learn more about how to build the maximum amount of muscle as a hardgainer at http://NaturalHardgainer.com where you can also download the first chapter of my new eBook for FREE. Check it out now!
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