5 Simple Steps to Achieve Bodybuilding Gains

1)Make specific goals

It is much easier to reach your goals if you remind yourself what you’re working towards! Once you’ve determined what you want to achieve, write down your goals and post them somewhere where you’ll remember to refer back to them often. It is also helpful to keep a workout log to track your progress. The log should contain entries for the duration of your workouts, how you feel before and after, as well as the maximum loads and/or intensity performed during the workout. Numerous studies have found that writing down goals makes it more likely that you’ll achieve them. If you don’t have specific goals, take a few minutes to write them down today!

Follow these steps and maybe you can put Jamo in a headlock too!

2)Modify your workout regularly

This is one mistake that many of us have made. It’s sometimes easier to get stuck in a rut and continue to do the same exercises over a long period of time. Do not do this! Opinions on this differ, but generally you should modify your routine about every 6-8 weeks. If you’re no longer achieving results, it’s time for change! Check out MyFitTribe’s selection of workout videos and exercises, or talk to one of the experts on the site, who will be glad to make some suggestions.

3)Adequate Rest and Recovery

I cannot stress the importance of getting adequate rest and recovery. In order to ensure that your muscles grow, you must get enough sleep! Ideally, you should be getting at least 7-8 hours of sleep a night. Also, make sure that you leave enough time between strength workouts for your body to recover to avoid burnout or overtraining syndrome. If you lift weights every day, alternate body parts so you work different muscle groups on alternating days. If you prefer to do all body parts each workout, make sure that you take a day off between workouts.

4)Eat a Proper Diet

What you eat will greatly affect your results. The type of diet that you follow depends on what you hope to achieve. For example, if you’re bulking, obviously you will need to consume more calories than if you’re cutting. Make sure that you consume an adequate ratio of protein, fats and carbohydrates, and eat smaller meals throughout the day rather than 3 large meals. When weight training, consume between 1-1.5 grams of protein per pound of lean body mass. Also, focus on eating foods as close to their natural state as possible, eat plenty of fruits and vegetables, and include healthy fats such as olive oil, canola oil, and flaxseed oil. And don’t forget to drink plenty of water!

5)Use Supplements Wisely

You don’t need to purchase a wide range of supplements to see results, and make sure that you don’t use them to try to make up for lack of training or a poor diet. One supplement that is important is protein (from food or protein supplements). The quality of protein is measured by its Biological Value (BV). Whey protein has a BV of 104, followed by egg protein with a BV of 100. Other good sources include beef (80) and soy protein (74). Other supplements that you may want to include are multivitamins, glutamine, creatine and BCAA (Branched Chain Amino Acids).