Bodybuilding’s Dirty Dozen – 12 Main Rules For Building Muscle Mass

4. Rest!

This ties perfectly into the previous point. You need to always keep this in mind: You don’t grow in the gym. In the gym, you are only stimulating the growth response, and that growth will never happen if you don’t give your body enough time to recuperate. Many people are using body part split workouts, yet they don’t understand that they are still putting enormous stress on the CNS (Central Nervous System) every time they workout. For the majority of people, training more than two days in a row will result in training, sooner or later.

5. Eschew exercises you are not built for


Some people swear by specific exercises, saying how much they helped them build certain parts of their body, so another lifter would think it would be a good idea to start doing them. However, there are exercises we are not built to do due to each of us having our own biomechanic parameters. For example, if one isn’t meant to squat, he can freely substitute them with leg presses, hack squats and even Smith machine squats to build their legs without sustaining an injury.

6. Take care of your nutrition

All your training will be in vain until you get your nutrition in check. The body needs the vital macronutrients in the form of protein, carbohydrates and fats in order to build muscle. People often say working out in the gym for an hour is the easy part. What matters just as importantly is what you do 23 hours out of the gym. That means diligence with your nutrition, as much as with your training.

You would need to space out your meals evenly throughout the day, most of the cases, that means you would need to eat every 2-3 hours. Quality food is of the utmost importance, eating junk will make you look like junk. Some would also say preparing your meals would take a lot of time, but again this is bodybuilding, if you are not ready to do it, better find yourself another endeavor.


7. When you are in the gym, train

A common sight when one enters a gym nowadays is people socializing or being too busy with their phones looking up what’s new on social media or posting selfies. Guess what? Those are the same people who look exactly the same year after year. When you are in the gym, get in “the zone”, focus, turn off the outside world and start lifting. You have a job at hand and that job needs to be finished. Again, nobody said it’s going to be easy or fun. It’s hard work.

8. Don’t hop between programs

The bodybuilding world has become saturated with an endless supply of workout routines. There’s always a new program promising better results. The indecision over which one to choose or change the current program altogether affects both beginners and pros alike. They suffer from information overload.

They think they might be missing out on some superior methods the new program might provide. Some programs confuse you with calculations you have to make in order to look scientific. None of those has proven to be superior to the basic ones. The recipe is simple: train hard, use basic compound exercises, eat, rest, sleep.


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