These are the most important rules (to me anyways) for bodybuilding.
These rules are a guaranteed way to grow, unless you have some bad genes in you.
Otherwise, these are some of the few things in bodybuilding that work.
Top 10 Rules
These rules have been compiled from a history of experience in bodybuilding.
Follow this list of priorities and general rules for maximizing great results.
1 / Focus on Protein
Consume at least 1 gram of protein per pound of bodyweight on a daily basis.
Protein provides the amino acids that are used as the building blocks of muscle protein.
Although the recommended daily allowance for protein is set at less than half a gram per pound of bodyweight for the typical person.
Research shows that athletes, especially those concerned with muscle mass and strength, need roughly double that amount.
Beginners should actually try to get in about 1.5 grams of protein per pound of bodyweight per day for the first six months of working out, since this is when your muscles will respond the most rapidly to training.
For the 180-pounder, this means 270 grams per day at the outset and a bare minimum of 180 grams daily thereafter.
Your protein choices should come mainly from lean animal proteins such as chicken, turkey, beef, fish, eggs and dairy.
These are the most complete protein sources, meaning they provide your body with every essential amino acid, defined as those your body cannot manufacture on its own.
2 / Don’t Avoid Fat
About 20%-30% of your total daily calories should come from fat.
And unlike the sedentary general population who are advised to eliminate their saturated fat intake.
5%-10% of your fat calories should be saturated because higher-fat diets (particularly those higher in monounsaturated and saturated fats) appear to maintain testosterone levels better than low-fat diets.
Maintaining optimal levels of testosterone, don’t forget, is paramount for building muscle mass and strength and for avoiding fat gain.
Choose red meats such as steak and ground beef for your saturated fats (these also provide quality protein);
- olive oil,
- canola oil,
- peanut oil,
- safflower oil and.
- sesame oil.
- Sunflower seeds.
- Flax seeds or flax oil.
- Fish, such as salmon, mackerel, herring, albacore tuna, and trout.
- Corn oil.
- Soybean oil.
- Safflower oil.
Are good sources of essential, omega-3 polyunsaturated fats.
3 / Sleep
Muscle growth happens only when you are resting.
Sleep is key, too. As your healthy eating and hard exercise become a habit, you’ll find that you are sleeping like a baby.
Rest doesn’t have to mean that you need to take a complete day off, though.
If you fancy it, a little light exercise can be a good way to wind down while keeping your body firing on all cylinders.
4 / Water, Water Everywhere
Carry that gallon jug with you at all times.
Drink 8 liters per day. Keeps you well hydrated so you can train at your best and have your caloric needs in check.
If you care about how you look, just carry a bunch of water bottles with you.
Shove them in places to go to a lot. I carry about 3 in my car, 2 in my bag, and I have a surplus of it in my Fridge.
Do not use tap water. If you do not want to buy water bottles, get a Brita water filter. It works like a charm.
5 / Commit
If you’re not sick or injured, you must train.
You start skipping … you might as well forget those dreams. You must want to become that impressive physique before you can begin building it.
Get yourself a reliable training partner. Do not train with a friend, because you will be distracted from your hard training.
Try to get someone that is in your strength area, so that you do not have to keep changing the weights.
6 / Squat
If you have legs, a desire to grow and your back is OK, you must squat, without the king of exercises, your growth is going to suffer.
Squats develop more than just legs, they develop overall strength.
You can take all the supplements you want, and train with super high intensity, but if you don’t squat, It will seriously affect your leg gains.
7 / Change up Frequently
Change your routine around frequently. Every 3-6 weeks, vary the order that you do your routine, or change your whole style altogether.
Try HIT, super-slow, negative training, high volume, etc.
This is important because your muscles will get used to the workouts you do, and this way you will shock the hell out of them.
8 / Don’t Over-train
You can’t just read an article and think “oh, I am overtraining”, because what might be overtraining for the author of the article may not be overtraining for you.
So in this article I’m going to teach you about overtraining and how to identify if you’re overtraining and what to do about it.
So…what is overtraining?
Here’s my definition of overtraining:
Basically, this means you’re training too hard with not enough rest. I’ve read in-depth explanations of what overtraining is and it all comes down to too much training and not enough rest.
There are other factors like diet to consider, but these are rarely the cause of overtraining in 99% of cases.
Symptoms of overtraining:
You may or may not experience these symptoms when you’re overtraining. With some people you only have to look at them before they start training and you know they’re overtraining. Here are some common symptoms you may feel:
- You can’t seem to get any bigger (lack of weight or muscle gain)
- You don’t have enough energy at the beginning of your workout
- Your target muscles are still sore from the previous workout when you work them again.
- You find it hard to get to sleep and have a good nights rest
- You have a general lack of energy throughout the day
- And in extreme cases you may feel depression and anxiety
9 / Heal
Rest days give your muscles a hard-earned break from a self-induced beating at the gym.
If you feel up to it, some light movement like walking to the store, an easy bike ride, throwing a Frisbee around, or even doing mobility drills could confer recovery-promoting effects as well.
This is known as “active” recovery.
Bodyweight exercises or light cardio after a heavy strength training session will help relieve soreness by stimulating blood flow and improving circulation to the muscles.
If you experience muscular tightness, she also points out that foam rolling can be an excellent way to combat this.
Don’t Skip The Stretching
Stretching probably doesn’t sound sexy (or even necessary) when all you want is size, but it might be the most underrated player in muscle growth.
By not having the necessary flexibility and muscle pliability, you might short yourself on muscular gains in many compound lifts.
For example, if your ankles are too tight, you can’t go deep enough in a squat to reap maximum benefits.
Make sure you allot at least 20 minutes after a workout to cool down and stretch. If you don’t plan for it, you are more likely to skip it.
Stretching is a great way to relieve muscular tension and potentially downplay the soreness you experience later.
“Prolonged stretching with moderate exercise and diet control will reduce cholesterol and significantly reverse hardening of the arteries.
Knowing these things, more people should be taking stretching more seriously!
10 / Form
When it comes to weight training, there are generally two schools of thought when it comes to exercise form.
First, you have the typical personal trainer “fitness experts” who say that you should perform all lifts with light to moderate weight and use very slow and controlled movements.
Then you have the power and strength athletes who like to use more explosive movements, looser training form, and heavier weights.
Which one is right, and which one should you use in your training?
Well, like many things, when it comes to working out, there is no right or wrong answer to this question. It all depends on the individual, the training situation, the level of training, and the fitness goals.
Obviously, beginners and people who are new to the gym need to learn how to perform the exercises with proper form using light weights.
At this stage, they just need to take baby steps, get used to the whole working out process, and learn how it feels to work their muscles with weight training.
However, as you get stronger and start lifting heavier weights in your workouts with the progressive overload principle, you’ll find that your technique will have to change.
The technique needed to bench press 100 lbs is completely different from the technique needed to bench press 400 lbs or more.
Those are the rules for bodybuilding you should follow, and those are the most basics.
Follow these wonderful little rules and watch how much you gain. Good luck