Arnold Schwarzenegger teaches Jason and Travis bodybuilding 101 lessons
- Focus on progressive overload: This means gradually increasing the challenge to your muscles over time. You can achieve this by lifting heavier weights, doing more reps or sets, or reducing rest periods between sets https://www.healthline.com/health/progressive-overload. Don’t get stuck in a rut with the same routine!
- Prioritize compound lifts: Exercises that work multiple muscle groups at once, like squats, deadlifts, and bench presses, are your best friends for building muscle mass.
- Train each muscle group at least once a week: This gives your muscles enough stimulus to grow, but be sure to allow for proper rest and recovery between workouts.
- Don’t neglect rest: Your muscles grow and repair themselves during rest periods. Aim for 2-3 minutes of rest between sets for building muscle.
Nutrition:
- Eat a calorie surplus: You need to be consuming more calories than you burn to build muscle. Protein is crucial, so aim for around 0.8-1 gram of protein per pound of bodyweight each day. Don’t neglect carbs and healthy fats for energy and overall health.
- Track your macros: Keeping track of your macronutrients (protein, carbs, and fat) will ensure you’re feeding your body the right nutrients to support your goals.
Other:
- Set realistic goals: Building a sculpted physique takes time and dedication. Set achievable goals and celebrate your progress along the way.
- Get enough sleep: Aim for 7-8 hours of sleep per night for optimal muscle recovery and hormone regulation.
- Stay hydrated: Drink plenty of water throughout the day to support muscle function and overall health.
- Consider consulting a professional: A certified trainer or nutritionist can help you design a personalized plan to reach your bodybuilding goals.
Remember, consistency is key! By following these tips and putting in the hard work, you’ll be well on your way to achieving your bodybuilding goals.