Amateur bodybuilding: the six keys that any amateur bodybuilder needs to be successful
Ok, the bottom line is that you want huge muscles and ripped abs. You want to make the biggest leap forward in mass gain in the shortest amount of time, right? Every hobbyist enters the bodybuilding game with these goals, but along the way they stray from fancy-sounding training programs and fun new supplements and forget what it really takes to gain muscle and keep fat at bay. .
Goals are key
A critical first step is to decide what your goals are. Knowing this will determine how you train and what you focus on. Your goals must be well defined. So ask yourself if you want to gain muscle mass in general, or if you need to improve a lagging body part, or if you need to lose some body fat. Each of these different goals will dictate different training and nutrition protocols. For example, if you want to gain muscle mass, you will need to consume more calories than you burn. You will need to cease all useless activities so that your body has time to rest from lifting heavy weights. If you want to burn body fat, you’ll need to add that cardio and clean up your diet.
Of course, these are all generalizations, but the point is that you need to know what you want so you can adjust your training and nutrition to achieve that goal.
big means big
First of all, it must be remembered that large muscles are strong muscles. For an amateur bodybuilder to gain the muscle mass he desires, he must lift heavy weights. So forget about all those isolations, cable training, and plyometrics, and focus on lifting the most weights in the shortest amount of time. This is the fundamental principle that any muscular bodybuilder follows.
The fact is that muscles grow because they are stimulated to grow. They grow because they are forced to do something they have never done before (called stimulus/response). They grow because your body doesn’t want to fail the next time, so you add muscle mass to ensure success lifting that weight the next time.
rest is essential
If you want to gain muscle mass or burn fat, the amount of time you rest will play a critical factor. If you are looking to gain muscle mass then you need to give your body plenty of rest and make sure you get some extra sleep. It is a little known fact that the body only builds muscle while sleeping. If you cut your sleep short, you will derail your muscle gains.
Rest can also be used as a stimulant in fat loss. By shortening rest periods and sleep times by even 30 minutes a day, you increase calorie consumption and even adrenaline production. Both will help burn that body fat. So use rest as a tool to achieve your goals.
training volume
In the same way that you regulate your rest to suit your muscle-building goals, you can regulate your training volume to achieve the same effect. If you’re looking to cut, then increasing the number of sets and reps you do will mean more time under load, which means more calories burned. To gain mass, the object would be the opposite. You want all of your extra calories to go into building more muscle, so wasting your energy and time on longer workouts is only detrimental. You’ll want the fastest high-intensity workout you can find. Come in, come out and rest.
