A 5 Step Guide To Building Muscle For Men Over 30 (2021)

Are you looking for the best complete muscle-building instruction on the web? The good news is that it happened here, so I’ve got you covered.

This guide will lead you through all you need to know about diet, exercise, and supplements to get you on the correct route to displaying excellent muscle slabs.

If you want help or clarification, please post a problem or comment at the top of this guide.


How Do You Actually Build Muscle?

A 5 Step Guide To Building Muscle For Men Over 30 (2021) How Do You Actually Build Muscle?
Article: A 5 Step Guide To Building Muscle For Men Over 30 (2021)

Before we discuss the basics of how to build muscle, we’d like to go over the fundamentals of muscle physiology so we’re all on an equivalent page.

When someone lifts weights, they create trauma within the muscle cell by generating micro-tears. Once damage occurs, a cascade of biochemical signals occurs and satellite cells are activated. These cells actually bond with muscle cells to repair damaged areas and help synthesize new contractile components.

When these components increase in cross-sectional area, you experience the phenomenon commonly known as muscle hypertrophy.

Essentially, remember that the aim of coaching is to increase protein synthesis, but cell repair, not injury, is the key to growing muscle.

Don’t get me wrong, there is some truth to the old saying: “stimulate, don’t annihilate.” But, to quote super-genius and performance specialist Alex Viada,

“Adaptation requires pushing the body to try to do something that it doesn’t really need, it’s going to hurt. If it gets easier, chances are you’re getting lazier. “


Somatotypes: Do They Even Matter?

A 5 Step Guide To Building Muscle For Men Over 30 (2021) Somatotypes: Do They Even Matter?
Article: A 5 Step Guide To Building Muscle For Men Over 30 (2021)

When it comes to training and nutrition, most men want to fall into one of three somatotype categories: ectomorph, mesomorph, or endomorph.

Before we begin to analyze each somatotype, let’s first examine the origins and importance of body typing.

Somatotypes were originally developed by a Rhode Island psychologist named William Herbert Sheldon. Originally, body typing was developed to characterize an individual’s mental state based on her anthropometry.

Finally, the bodybuilding and fitness communities adopted the somatotype layout to classify the trainees’ physical aberrations.

Not only that, the first model developed by Sheldon was designed entirely for men, so what are women supposed to wear?

As you will see, somatotypes are quite limited in their design, application, and importance. That said, however, there are such typical characteristics exhibited by each classification within Sheldon’s development model:

Ectomorph

  • Typical skinny guy:
    • Small joints
    • Narrow shoulders
    • Fairly lean build
    • Long bone structure
    • Tall and lanky
  • Defined as a “hardgainer” in the weight training community

Mesomorph

  • Fairly athletic physique:
    • Large bone structure
    • Higher levels of lean body mass
  • Somewhat “blocky” appearance
  • Naturally strong despite a lack of proper training

More

Endomorph

  • Short and “stocky” physique:
    • Thick overall
    • Slightly higher levels of body fat
  • Limb lengths provide advantages to strength training in the lower body
A 5 Step Guide To Building Muscle For Men Over 30 (2021)
Article: A 5 Step Guide To Building Muscle For Men Over 30 (2021)

If you’ll notice, I didn’t include any details on training or nutrition recommendations for each somatotype like most articles.

In fact, I think most of these articles are quite shortsighted in their approach, as many people do not follow the “cookie-cutter” scheme related to somatotypes.

For example, what if you have an ectomorphic build but feel awful on a better carbohydrate diet and are managing 5 days of training a week?

Should you beat your head against the wall, eating carbs, avoiding cardio, and exercising just three times a week because that’s what all the “experts” on the internet say?

In short, no.

Somatotypes were never intended to be used to predict a person’s muscular development potential or genetic reaction to exercise.

Remember, body types are not “be everything, end everything”; You are not destined for hard gainers hell just because you are tall and slim with narrow shoulders.

Likewise, you’re not doomed to get fat if you’re a carb-loving endomorph. this is often a mere point of reference, nothing more and nothing less.

Don’t limit yourself psychologically believing that your somatotype is one of the things you cannot control and therefore the limiting factor to your earnings.


Calculate Your Calorie Needs

A 5 Step Guide To Building Muscle For Men Over 30 (2021) Calculate Your Calorie Needs
Article: A 5 Step Guide To Building Muscle For Men Over 30 (2021)

First things first, you would like to calculate your basal rate (BMR). The BMR is actually an estimate of the minimum energy required to maintain basic online body functions (heart rate, breathing, etc.) if you spent a full 24-hour period of rest.

After determining your BMR, you will need to use the active factor multiplier to calculate your total daily energy expenditure (TDEE). This is often a mix of calories consumed to maintain your basal rate, including your daily activities.

TMB Calculator – Start here, you will need this number for later calculations.

Lean Bulk

Generally, a lean volume is recommended for healthy people of average weight. Use the following formula to calculate your daily caloric needs for lean volume:

TDEE + 250 calories.

Aggressive bulk

If you have a relatively new workout, are underweight, or are a classic hard gainer, eating more aggressively would be beneficial. Use the following formula to calculate your daily caloric needs for aggressive bulking:

TDEE + 500 calories.

Keep in mind that all those calculations are based on algorithms for many people. However, they are unable to include all of the individual elements, such as NEAT (non-exercise activity thermogenesis), genotypes, hormones, lifestyle factors, hobbies, or nervous system dominance.

So some people may need to pack in more calories to realize weight, while others will need less to push size occupation in the right direction. Start with a group number, eat accordingly for a month, check the size, and then re-evaluate.

Realistically, if you’ve been training for a year or two, you should be counting about 0.5 pounds per week. Beginners should aim a little higher within 0.75-1.0 pounds per week at home to maximize their muscle potential.


Plan Your Muscle Building Diet

A 5 Step Guide To Building Muscle For Men Over 30 (2021) Plan Your Muscle Building Diet
Article: A 5 Step Guide To Building Muscle For Men Over 30 (2021)

Joe may be a 20-year-old student who is new to weight training but wants to build some muscle. He is 150 pounds, 6 feet tall, and works part-time as a busboy at a local restaurant. He is looking to train 4 days a week as he is quite slim and looks like the typical ectomorphic physique.

We will use Joe as a practical example to ask you to follow the steps to calculate his calories and macros. In step 1, he learned how to calculate base calories, now this is how to break it all down into macros and plan his meals.

TDEE: ~ 2,750 calories
Estimated calorie target for aggressive volume: 2,750 + 500 = 3,250 calories

Protein:

  • Begin with 1 gram of protein per pound of body weight.
  • Each gram of protein contains 4 calories.
  • 150 g (i.e. Joe’s body weight) = 150 × 4 = 600 calories

Fat:

  • Start with 0.45 grams per pound of body weight
  • Each gram of fat contains 9 calories.
  • ~ 70 g = 70 × 9 = 630 calories

Carbohydrate:

  • Fill your remaining calories with carbohydrates
  • Carbohydrates contain 4 calories per gram.
  • 3,250-1230 (600 + 630) calories divided by 4 is 505g

More

150 grams of protein, 70 grams of fat, and 505 grams of carbohydrates per day would be excellent for Joe.

Now don’t panic, I know it will sound like a lot of carbs and/or calories, except for some guys (and girls) this is often what you’re putting in to build muscle.

As I mentioned earlier in regards to carbs, if Joe can’t eat that many carbs or they don’t seem to feel good on him, then you could easily add to the fat in him as they are calorically dense and low in volume…

I should also point out that each of those recommendations is for young, healthy, and active people. Certain macronutrients would require manipulation in older populations and people who do not respond to specific nutritional strategies.


Joe’s Muscle Building Diet

IngredientServing Size
Oatmeal1.5 Cups
Whole Egg3 Large
Banana1 Large
Assorted Vegetables1 Cup
Meal 1 Total: 865 Calories – 125g C/25g F/35g P

IngredientServing Size
Chicken4 Ounces
White Rice2 Cups
Broccoli1 Cups
Olive Oil1 Tbsp
Cherries1 Cup
Meal 2 Total: 820 Calories – 120g C/20g F/40g P

IngredientServing Size
Ground Sirloin6 Ounces
Sweet Potatoes2 Large
Green Beans2 Cups
Diced Mango1 Cup
Meal 3 Total: 655 Calories – 90g C/15g F/40g P

IngredientServing Size
93/7 Ground Turkey4 Ounces
Whole Wheat Spaghetti6 Ounces
Tomato Sauce1/2 Cup
Apple1 Medium
Meal 4 Total: 890 Calories – 155g C/10g F/45g P
A 5 Step Guide To Building Muscle For Men Over 30 (2021)
Article: A 5 Step Guide To Building Muscle For Men Over 30 (2021)

You don’t need to follow this exact hotel plan, there is nothing magical about the included meals or any other food for that matter. This was simply an example to point out the ways you will easily figure out your macros for your body and then write a solid hotel plan around them.

TOTAL CALORIES FOR THE DAY: 3230 CALORIES – 490 g C / 70 g F / 160 g P
DAILY GOAL: 3,250 calories – 505 grams C, 70 grams F, and 150 grams P

Now, these totals don’t match exactly, but they’re close enough that the minutiae don’t make a difference. Consistency and sustainability determine success, not your ability to execute macros exactly.

With that said, though, here are a couple of simple guidelines from Precision Nutrition parents for measuring your food intake if you don’t have access to or don’t like using a food scale better:

  • For protein sources, one palm equals one serving (5-6 ounces).
  • Thumb length = 1 serving for fat sources
  • For carbohydrate sources, one cupped palm equals one serving.
  • Fist = 1 serving for vegetables

I should also note that most people will need to recalculate macros on a routine basis (every 4-6 weeks) and add calories if their weight is not gaining. Your body will plan to maintain homeostasis even though you are trying to push harder, so you will need to persuade adaptation by increasing your calories even more.


Muscle Building Foods

Certain foods contain glucose as a source of carbs, triglycerides as a source of lipids, and amino acids as a source of protein.

A 5 Step Guide To Building Muscle For Men Over 30 (2021) Muscle Building Foods
Article: A 5 Step Guide To Building Muscle For Men Over 30 (2021)

Calories are the building blocks of muscles, but you even need to be aware of each macronutrient and have a general idea of ​​the proportion you are consuming.

When it comes to making a profit, you need to do your best to keep things simple and healthy on the nutrition side of the equation.

Stick to whole foods, which are foods with only one ingredient: the food itself and minimal additions.

Proteins:

  • Chicken
  • Lean meat
  • Whey protein
  • Fish (lean and fat options)
  • Eggs

Carbohydrates:

  • Rice
  • Quinoa
  • Oatmeal
  • Potatoes
  • Fruit
  • Vegetables

Fats:

  • Olive oil
  • Nuts and Mixed Seeds
  • Coconut oil
  • Cheese
  • Avocados

Keep in mind that as your caloric intake increases, it will become increasingly difficult to consume enough whole foods to meet your goal. If that becomes a problem, look to liquid sources like smoothies or coconut / whole milk, depending on tolerance.

Once dietary macro and micronutrients are met, some processed sources are often consumed to help increase caloric intake if appetite is lacking.

People who train hard may consume a better level of “discretionary calories” from processed sources thanks to their high work output, but ideally, this could only make up 10-15% of their calorie intake. Remember, everything with care.


Foundational Supplementation

This section is strict because the name implies it: a supplement to an already solid nutrition and training regimen.

Until you achieve these two aspects, you will not be ready to “complement” poor lifestyle choices and will decide to neglect the 2 most influential components in your muscle development and physical growth.

As Paul Carter says,

A 5 Step Guide To Building Muscle For Men Over 30 (2021) Foundational Supplementation
Article: A 5 Step Guide To Building Muscle For Men Over 30 (2021)
  • Creatine – Creatine is reasonable, effective, and backed by a wealth of research showing its efficacy concerning power output, muscle hypertrophy, and anaerobic energy system performance.
  • Fish Oil – Ensuring a correct balance of omega-3 to omega-6 fats is incredibly important for both future cardiovascular health and triglyceride control.
  • Vitamin D: Actually, vitamin D is not a vitamin in the least. It is a fat-soluble nutrient almost like A, E, and K, but it differs from the others because it acts as a steroid precursor from a hormonal perspective. Vitamin D levels have been proven in studies to have an impact on heart health, cognition, and bone density.
  • Whey Protein: If you struggle with your protein intake or increasing the frequency of meals to boost your calories, then whey protein is one of the most cost-effective options that are portable, tasty, and convenient.

*OPTIONAL*

  • Probiotics and Digestive Enzymes – Your GI system will be working overtime if you ingest 4,000 calories per day. Furthermore, improving bacterial flora can boost short-chain carboxylic acid synthesis, food absorption, and antigen-specific immune responses.
  • BCAAs – Admittedly, these are highly context-dependent. If you’re fasting or doing excessively long training sessions then these have a bit more uses – except for the typical learner, there are wiser uses for your money.
  • ZMA: Sleep is important for the production of the last muscles and to improve recovery between sessions. However, many athletes are deficient in both zinc and magnesium, as these are depleted with intense exercise and can have nocturnal and hormonal effects that influence training results.

If you’re interested in learning more about the mechanics behind each of these, check out my other expert resource, How To Build Muscle Mass – The Complete Guide, which can be found here.

Muscle Building Nutrition Tips

Protein:

  • Complete your training with protein before and after training.
  • Eat protein with every meal or snack.
  • Space meals approximately 3-4 hours apart to allow aminoalkanoic acid levels to return to baseline.
  • Make sure you have ingested some type of protein or a minimum of branched-chain amino acids (BCAAs) before training to maximize anabolism.

Carbohydrate:

  • It should be emphasized during the training period.
  • It can be tailored to non-public preferences and individual response, i.e. spaced throughout the day, later in the day, less in the dark, more in the morning, etc.
  • Prioritize fruits and vegetables, as well as other whole-food alternatives such as grains, potatoes, and oats.
  • Carbohydrates should not be feared or totally avoided because they are essential for muscular growth.
  • If carbohydrates tend to make you sleepy, choose options with a lower glycemic index or just pop in more of them later in the day after you’ve worked out.

Fat:

  • Experiment with avoiding fats during the pre, intra, and post-workout periods as they delay the digestion of nutrients.
  • They reduce the glycemic index and increase fat-soluble vitamin absorption, so include them in other meals throughout the day.
  • Consume a balanced type of polyunsaturated, monounsaturated, and saturated sources.
  • Fats that aren’t found in nature should be avoided(Those grown in factories: maize, canola, safflower, and so on.)
  • Make sure you’re getting enough Omega 3 from a variety of sources.
A 5 Step Guide To Building Muscle For Men Over 30 (2021)
Article: A 5 Step Guide To Building Muscle For Men Over 30 (2021)

Choose Your Workout Routine

Nutrition will only get you so far; If you are not training, it does not matter if you achieve your macros perfectly or if you eat the healthiest diet known to man.

If you are the adventurous and inquisitive type, you may be interested in fixing your own exercise routine, but this requires a touch of experimentation and knowledge. Depending on your preferences, goals, and availability, your training will likely revolve around one of the following training divisions:

  • Full body – 3 days a week
  • High / Low – 4 days a week
  • Legs / push / pull – 3 to 5 days a week

We’ll reevaluate exercise selection in another section of this guide, but overall, you’ll find that one of those 3 templates will work best for many lifts.

Remember, it’s not about becoming fancy; it’s about applying the principles again and over until you’ve mastered even the most routine tasks.

A Quick Word on Technique

When you start lifting weights, it is often tempting to focus more on the particular weight of the bar rather than the biomechanics of the movement. Don’t fool yourself, bad technique will catch up with you at the end of the day.

Ideally, you would start your rolling foam workout session for five minutes and then enter a couple of dynamic stretches and activation exercises for your shoulders and hips. It doesn’t have to be incredibly long, but it will make a drastic difference if you incorporate these elements at the end of the day.

A 5 Step Guide To Building Muscle For Men Over 30 (2021) Choose Your Workout Routine
Article: A 5 Step Guide To Building Muscle For Men Over 30 (2021)

Most Effective Muscle Building Exercises

Deadlifts

The deadlift is without a doubt one of the most basic muscle builders that any beginner can incorporate into their workout. How many 600-pound Deadlifters have tiny backs? That is precisely my point. The deadlift, like squats, is best performed with a barbell.

Squats

Squat down and think more deeply. Deep squats are one of the most difficult exercises to master, but they are essential in all educational programs. Not everyone will be ready to squat down to the ankles given the differences in hip anatomy and bone joints, but in general, everyone should be working to take care of both the front and back squat patterns.

Dips

Dips are an excellent muscle builder for the chest, triceps, and shoulders if progressively overloaded with weight. you must be prepared to manipulate your weight in space against the influence of gravity. If you can’t perform simple movements like push-ups, dips, and pull-ups, then you would like to calculate your relative strength.

Chin-Ups

The chin-up is the easiest method to calculate someone’s relative strength. If you’re going to knock out bench sets along with your weight, but can’t perform a minimum of 5 bodyweight pull-ups, then it’s time to reassess your priorities. Chins are a great mass builder for your lats, biceps, and upper back, so they should replace machine variations like side pulls whenever possible.

Bench Press

The bench press, like cake, fireworks, and bald eagles, is a symbol of America. If you walk into a gym on a Monday, you can bet that at least 85 percent of the males in the place will be benching. Variations such as the flat bar bench press or flat dumbbell bench press, and therefore the incline bench press or incline dumbbell press, are highly efficient mass builders for the chest, shoulders, and triceps, and a good cause.

Overhead Press

Everyone wants to know what proportion you bench press, but when was the last time someone asked you what proportion you bench press? The bench press is a good measure of total upper-body strength and well-balanced training. Most experienced lifters should be ready to press their body weight above their head.

Rows

The bilateral (bar) and unilateral (dumbbell) versions are incredibly beneficial for developing upper back muscles, which are generally weak in most students. Machine versions are often beneficial as well, as each provides specific benefits, but you will find the most success in weight versions.

You Can Only Train as Hard as You Recover

It would be a major mistake if you overlooked the importance of recovery. Your recovery outside of the gym will determine the frequency, duration, and intensity of your workout.

You can’t continually grind to the powder inside the gym and expect your body to function 100% every day. As I said in the opening paragraph, “The key to building muscle is cell repair, not damage.”

When you watch professional bodybuilders or athletes absolutely smash volume, you need to remember that there are specific parameters in place that will allow them to train extremely hard and recover extremely well, that is, performance-enhancing substances.

Steroid discussion aside, her lifestyle revolves around her training; they eat, train, eat, nap, eat, rest, eat, sleep, and then roll in hay all over again. External stressors are limited to allow them to focus all their time and energy on training and improving their physique or skill set.

For the typical learner, you should focus on these 3 points:

  • To sleep
  • Stress
  • Rest

Sleep

A 5 Step Guide To Building Muscle For Men Over 30 (2021) Sleep
Article: A 5 Step Guide To Building Muscle For Men Over 30 (2021)

Sleep is arguably one of the most underutilized performance improvement efforts. There is a whole area of ​​research dedicated only to sleep and therefore to the effects on body composition and muscle growth.

Most students must shoot for 8 hours or more every night. Suffice it to mention that you should be ready to wake up naturally at an hour equivalent to the day without the use of a watch. Otherwise, you would like to improve your sleep hygiene and circadian rhythms.

If you’re trying to find some simple tips to maximize your Zs when you’re between the sheets, then check out this text I wrote on the topic: Hacking Your Sleep 101: Nine Tips for Better Profits.

Stress

Stress is good sometimes; training can be a stressor, right? Sure it is, but once you have multiple stressors in your life weighing you down mentally and physically, you will quickly begin to notice their detrimental effects on your health and performance.

Spend 5-10 minutes every day in complete silence, disconnected from social media or electronics. You might be surprised how difficult this will be, but it’s important to steer clear of the constant stress of constant updates, texting, and messaging.

Surround yourself with those who have similar goals in mind and are willing to believe you in your goals. If someone is constantly dragging you down, they are lowering your motivation and desire to train.

Rest

Muscle groups need time to recover, you can’t expect your chest and shoulders to be shooting full blast if you hit 8 bench sets yesterday.

Most muscles can recover sufficiently in about 48 hours, so working them every other day can be a good place to start, which is why most full-body programs for beginners rely on a 1-day setting. and 1 free time.

That’s not to say you should never work for muscle groups on consecutive days, as there are programs that do exactly that (eg Smolov, Sheiko, etc.), and people have tremendous results. However, 48 hours can be a solid rule of thumb.

Not only that, your whole body needs time to adjust to the stimulus of lifting, you shouldn’t expect to look like Arnold after 6 months in the gym.

Training through minor aches and pains is fine, but if you are constantly lifting yourself to the point where you will barely walk or will be mentalizing before each set, then it is time to relax and step back for the sake of your body.

Recommended Workouts

If you are training for the first time, inspect several of the options in the location and run them exactly because the author intended them to run. Too many young people want to change each training variable instead of running the program as written and specializing in getting stronger. No, you don’t need a whole day devoted to arms once you can’t even complete a pull-up.

Here are some popular 3-day splits that work exceptionally well:

  • 3 Day Training Split Bulldozer Training
  • 3 Day Full Body Dumbbell Workout
  • The Total Package: A 3-Day Full Body Hypertrophy and Strength Training

Not your style? That’s cool, here are some 4-day splits that might be up your alley:

  • P.H.U.L. – Power Upper Lower Hypertrophy
  • 4-day maximum mass training
  • 4-day upper / lower dumbbell workout routine

5 days a week does not equate to more gains, but some can enjoy the higher frequency if they recover with proper sleep and nutrition:

  • 5-day dumbbell training split
  • Power Muscle Burn 5-Day Muscle Strengthening Division
  • 5-day training split to build muscle and strength

Implement Your New Plan

When it comes to reaching your goals, you need to remember that nothing works until you are. You will not reach your goals with the hope and desire to vary. You walk into the gym and you make it happen. Nobody said it could be easy, they just said it could be worth it.

A 5 Step Guide To Building Muscle For Men Over 30 (2021) Implement Your New Plan
Article: A 5 Step Guide To Building Muscle For Men Over 30 (2021)

Make Time to Work Out

Most people work in a 9-5 position, but if you’re not in business yet, you’re most likely a student with classes spread out throughout the day, which takes up a large chunk of your time. free. With that being said, you will likely have to do calculations in the morning or at night to adjust to your session in the midst of hectic lifestyle commitments. Here are a couple of things to think about regarding each time period:

Morning:

  • Improve mental acuity and set the tone for your day.
  • It prevents you from being convinced not to exercise afterward.
  • It encourages one to choose healthier foods as they “started their day on the right foot.”
  • Teach discipline together they must voluntarily wake up earlier than normal to appear tough and improve themselves.
  • Leave more free time after work to socialize.
  • It gives you something to look forward to at the beginning of each day.

Evening:

  • Physical performance results are usually higher as the day progresses and peaks between the early afternoon and the middle of the afternoon.
  • Less stressful together do not rush to feel like calculating on time; Allows for extended sessions in general: Longer warm-ups and longer rest periods generally correlate with greater improvements in both short and long performance measures.
  • It allows for fewer hectic mornings so you can sleep together, prepare your food, pack your gym clothes, and properly prepare for the day ahead.
  • Very relaxed atmosphere, so it will be easier to ask others for advice or simply socialize with those around you to worry about the workday.
  • It helps many people “relax” before going to sleep.

Food Prep

Nutrition is the crux of your success. Until you dial in your nutrition, you won’t reach your goals, whether they’re related to muscle gain or fat loss.

With that said, however, you will find that the vast majority of your success will come through preparation and consistency.

Of course, you can eat a couple of restaurant meals now and then, as there are social and festive aspects of food that shouldn’t be ignored or forgotten.

However, if you prepare and cook most of your meals, you will find that it is much easier to lead a healthy lifestyle when nutritious options are available. However, this process doesn’t start in your kitchen, it begins once you enter the supermarket.

If you simply have healthy options available in your home, then it will be much easier to make a conscious effort to eat whole, nutritious foods. Food prep will take some of the edges off your schedule to make sure you’re ready for the week, but in the end, it will make life easier for you during hectic periods.

A 5 Step Guide To Building Muscle For Men Over 30 (2021) Food Prep
Article: A 5 Step Guide To Building Muscle For Men Over 30 (2021)

Keep a Training Journal

There is nothing more important than keeping track of your progress. You will never realize how far you’ve come if you can’t rotate and reappear on your successes and failures.

You don’t need to document every event in your fitness process, but some may enjoy the method and find satisfaction in the little things. Progress pictures and measurements are a simple way to objectively measure progress rather than simply relying on your subjective opinion, what you see in the mirror, and therefore on the scale.

Above all, however, confirm that you are keeping track of your nutrition and training. you should focus on progressive overload with each training session and you should even have a general idea of ​​the percentage of calories you are consuming.

I’ve already featured 2 different methods for calorie tracking above, so whichever you select, just confirm it’s consistent so you can make adjustments when progress stops.

Stay Motivated

Getting to the gym is often the hardest part of the day. Once you rehearse the door and start rolling along with your warm-up, things get a lot easier because momentum begins to build.

However, for some people, motivation seems to wane with each passing day as they struggle to sleep late and skip workouts or quit their diet when the going gets tough.

In the midst of this social media obsession, it is often quite difficult to seek motivation to find out when numerous shirtless selfies are posted to demonstrate the progress of certain people.

We must remember that psychological factors play a huge role in intrinsic motivation and, therefore, in the commitment to remain dedicated despite the influence of external factors.

For example, intrinsic motivation comes from personally rewarding behaviors, while extrinsic motivation is based on behaviors that support the temptation to reward or avoid punishment.

When it comes to their goals, people with high intrinsic motivation often reach their goals and remain successful, as they are motivated by the enjoyment of the activity rather than the need to feel the social validation of their physique.

5 Rules From Successful Lifters

  • Knowledge: You must be willing to explore and learn from your body if you want to create the simplest physique possible. No one will be able to tell you what sort of nutrition or workout is most beneficial for your genotype. They also have no knowledge of your personal preferences, injury history, asymmetries, degree of expertise, or present job abilities.
  • Preparation: If you have physical or aesthetic goals, then you will need to monitor your nutrition. That said, it will take a bit of work to organize some healthy meals and make sure you’re getting enough calories. Not only that, you want to approach training in the same way. If you don’t have your gym bag essentials ready, you’ll find yourself flirting trying to find your belt and wrist bands that should already be packed.
  • Hard work: I’m going to let you into a secret that is transforming the way you view training and nutrition – there is no secret that triples your earnings. There’s no way around it: building muscle needs time, calories, and progressive overload. As long as you stay natural for the duration of your lifting session, there’s no way around it.
  • Have you ever wondered why the majority of weekend warriors never achieve their fitness goals? It takes time and energy to commit to consistency in the gym and, as a result, in the kitchen, and many people fail to do so when it comes to enhancing their physique or breaking free from a strength plateau.
  • Progression – Throughout your lifting career, you should constantly strive to progress both mentally and physically. You’ll discover that you’re always focused on diet and training at first, but as you mature and your muscles grow, you should work on improving the balance between weight lifting and your life. It is never about having an all-or-nothing mindset, the balance must be fully incorporated into aspects, but this takes time to develop and occurs with progression over time.

Well, as I mentioned earlier in the nutrition section, the simplest thank you for measuring your progress from an objective point of view is to easily make sure that you are gaining the recommended weight range for your experience level. Beyond that, you will also take a few measurements for each of the back of the body with a tape measure:

  • Forearm
  • Biceps
  • Neck
  • Shoulder (upper deltoid)
  • Chest (tape under the arms at the nipple line or slightly higher)
    • Omitted for ladies
  • Waist (at the navel)
  • Hips (in the most important part of the buttocks)
  • Thigh (equidistant from hip and knee)
  • Calves (at the most important point of the muscle belly)

Tips & Tricks

Make sure to use consistency in your measurements (i.e. tape location also due to muscle state: flexed versus relaxed).
Do not over-tighten the strap, it should just be snug.
Write everything down and keep track of all the numbers to see your progress over time.
Avoid intense exercise before the measurement since it might cause blood to pool within the muscle (thus the “pump” you feel) and make it look bigger than it is.
Measure each side of the body to exercise mastery and work to correct the deficit.

You can also measure your body fat using calipers to determine if you are improving your ratio of lean mass to fat, but caliper measurements are very difficult to duplicate and sometimes lacking validity between trials when performed on yourself, as it is likely to be biased towards subjective readings.

As such, you would be more than happy to have a professional perform your caliber assessment or stick to strictly general girth measurements including size, and thus mirror to calculate your current state of progress.

Remember, it is about progress, not perfection.


11 Most Important Muscle Building Tips:

Building muscle isn’t complicated, just confirm that you remember these 11 important tips:

  • Nothing happens until you get your nutrition.
  • Focus on progressive overload with more weight, reps, or sets.
  • Stick to compound exercises.
  • Don’t abuse the frequency of training (at least not initially) – more doesn’t always equate to a servant.
  • Minimize stress and maximize recovery.
  • Get as much sleep as possible; nap frequently.
  • Limit yourself to whole foods, but don’t be afraid to include some processed options (10-15% of calories) if your appetite is low and you are constantly reducing it.
  • Consume 250-500 calories in excess of your BMR.
  • Emphasize protein at every meal and eat 1 g / lb of body weight.
  • Gain 0.5-0.75 pounds (intermediate) or 0.75-1.00 pounds (beginners) of body weight per week.
  • Adjust calories up or down according to weekly weight gain/loss.

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