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60 things to immediately do about building better Physique

Do you need a refresher on how to build a leaner, more muscular, and better Physique? Although everyone is aware of the fundamentals of bodybuilding—lifting weights, eating the right foods and supplements, and getting plenty of rest—we occasionally overlook a few important details. A little advice here and a little advice there can add up to a powerful knowledge base. We can gradually push past our limitations and achieve things we once believed were unachievable. These sixty succinct reminders will help you advance in your transformational journey.

Table of Contents

TRAINING RULES

1: Use compound lifts

Employ compound lifts to make sure you are hitting multiple muscles with maximum weight. Multi-joint exercises like bench presses, pull-ups, rows, shoulder presses, squats, and leg presses are examples of these exercises. This will enable you to work out more effectively.

2: Take a one- to two-minute break in between sets

By doing this, you’ll be able to get the most out of your workout by keeping your muscles warm and full of blood throughout.

3: Pick a weight that you can manage

Make sure the weight you are using is within your control. On the first rep, avoid loading the bar with so much weight that your training partner has to assist you.

4: Employ proper form

For your own safety as well as the benefit of your training, use proper form for every lift. You won’t target the particular muscle if you just fling weights around.

5: Use a rep range of six to twelve most of the time

If you’re looking to gain muscle mass, this is the range you usually use, but strength will follow.

6: Occasionally, experiment with low rep ranges

You could try 4-5 reps, or you could even mix things up by adding singles, doubles, and triples. But don’t forget to posture properly.

7: Occasionally try high reps

Sometimes a lagging body part can be given a boost by high reps. After a set or two of lower reps, consider trying one or two high rep sets. Climb to 20, 30, or even 50 stories!

8: Train more frequently

For approximately four weeks, train each body part twice a week as opposed to the typical once. The change will be appreciated, even if you have to turn down the volume a little.

9: Train less frequently

This also applies to people who work out twice a week for each body part. Reduce to once a week occasionally and increase the volume by double.

10: For body parts that are stubborn, consider drop sets

Sometimes all it takes to get things moving again is a good kick in the butt. Apply this method to the final set or two of a movement. You can remove some weight after completing a set as you normally would, then carry on with your repetitions. You can remove weight multiple times before the muscle tears!

11: Employ antagonistic supersets

Arnold frequently employed this antiquated method. Combine your triceps with biceps, quadriceps with hamstrings, and chest with your back. For instance, after completing a set of bench presses, switch to pull-ups for another set without stopping. Continue alternating in this manner until all of your sets are finished. You’ll have a skin-tearing pump in addition to saving time!

12: Do an all-negative workout once a month to reap the benefits of this intense technique

Negative training is safe but effective. Help your partner raise a weight that you are unable to lift for a number of repetitions, then gradually reduce the weight to withstand the negative motion. Use a spotter if possible, but if not, perform unilateral exercises like machine shoulder presses, one-legged leg presses, and one-arm preacher curls.

13: Rest/pause for big lifts

This method works well for “big lifts” like leg presses, shoulder presses, bicep curls, and bench presses (all angles). A little bit more weight than you can manage for your typical rep range should be loaded onto the bar. Rack the weight for 5 to 15 seconds after completing a set of 2 to 4 repetitions. After 2–4 more repetitions, rack it once more. You’re done once more. For a given movement, you only need one or two series similar to this. In situations such as these, a smith machine can be your greatest ally.

14: Use forced reps sparingly

You can use forced reps to finish off the last few reps of your previous set, but try not to use them for countless reps on every set. Lift a weight that you can manage with proper form, and when you reach a point of failure, ask your partner to assist you for one or two more repetitions.

15: Use compound supersets to knock out weak points

A compound superset consists of two sets performed back-to-back for the same body part, but with different movements. To “wake up” more muscle fibres and cause it to react, this is a cruel method.

16: Apply these intensity strategies with caution

Being overly trained is the last thing you want to do. Once a week, use them one at a time.

17: Hydrate

As you exercise, sip lots of water. Building a better physique is our goal, but during training, we lose a lot of fluid, which needs to be replaced.

18: Establish a deadline

You might feel like a drag in the gym on certain days. Aim to complete your workout in approximately one hour. By doing this, you can avoid having too much lag time and train more productively.

19: Simplify

If you’re using every method in the book, cut back and perform compound lifts in straight sets for a few weeks.

20: Takeoff

To help us replenish our “batteries,” sometimes all we need is a little well-earned relaxation away from the gym. You’ll be raring to go back at it with a fresh outlook and a toned body after a few days off!

NUTRITION RULES

1: Consume a lot of protein

You’ve probably heard this before: one gramme of protein for every pound of body weight. If your goal is to increase rather than maintain muscle mass, this is crucial.

2: Consume the correct kinds of protein

Look for lean sources of protein like turkey, lean ground beef, lean egg whites with a few yolks, skim milk, lean ground meats, fish like salmon and tilapia, chicken breasts, and protein powders.

3: Consume the appropriate carbohydrates

Opt for complex carbohydrates like quinoa, wheat bread, sweet potatoes, brown and wild rice, muesli and wheat pasta. This will guarantee that your blood sugar levels remain constant throughout the day, giving you enough energy to tackle your hard work.

4: Consume healthy fats

Heart and brain function, hormone regulation, energy production, and many other processes all depend on healthy fats. Consume foods high in healthy fats, such as avocado, almonds, oily fish, natural peanut butter, and oil-based dressings.

5: Consume fruits and vegetables

They are a fantastic source of fiber, phytochemicals, vitamins, minerals, and natural sugars, among many other benefits. Choose dark leafy greens like spinach, broccoli, peas, and green beans for your vegetables, and bananas, apples, cherries, blueberries, and grapefruit for your fruits.

6: Eat more fiber-rich foods

It support your goals of leaning up and to help stabilize blood sugar levels. Because fiber gives meals bulk, it prolongs feelings of fullness.

7: Avoid overindulging in food

Overeating is something that should be avoided. Just consume enough food to meet your needs for protein and energy to complete your strenuous exercise regimen. Gaining weight is the outcome of overeating.

8: Consume more food when bulking up

It may seem counterintuitive to the previous principle, but in order to gain muscle, you must consume slightly more food than you need to maintain your current bodyweight.

9: If you’re dieting, eat to a deficit

The same applies to the reverse. All it takes for your body to start burning fat for fuel is a 200–400 calorie drop. Put another way, starving yourself will only cause your body to retain fat.

10: Breakfast protein

As soon as you wake up in the morning, make sure to consume some high-quality protein. It works best with something like some egg whites and one yolk. Eggs are a great source of amino acids and are simple to digest. Studies have demonstrated that eating a protein-rich breakfast will stabilize blood sugar levels and boost metabolism throughout the day!

11: Complex carbohydrates for breakfast

You’ll need some energy with that protein. Fueling the fire after an eight-hour fast is best done with complex carbohydrates and a small amount of fiber.

12: Pre-workout carb fuel

Consuming complex carbohydrates about an hour before training will guarantee that you have adequate energy to complete your workout. Try consuming 50–100 grams of carbohydrates.

13: Fast-acting protein before exercise

This is a good time to take an amino acid supplement, such as egg whites or whey protein powder, to bolster your muscles and blood. You will flood your muscles with protein with this protein rush, and when you’re done, your body will be primed for rebuilding. Take in 20 to 30 grams prior to working out.

14: Fast protein after exercise

Within 30 minutes of the end of a workout is the ideal window of time to begin the process of rebuilding. Consuming a fast-acting protein source will ensure that your muscles receive the nutrients they require to grow larger and stronger as quickly as possible. Eat about 40 to 50 grams of egg whites or whey protein powder.

15: Simple carbohydrates after exercise

You also need fast-acting carbohydrates in addition to your protein source. The muscle cells will quickly absorb the simple sugars, which will then trigger specific hormone reactions to begin the process of muscle cell rebuilding. Try 50–100 grams of a simple, fiber-free carb source like dextrose, white bread, Gatorade, or fruit juice.

16: Avoid fats right away after working out

Because they will only impede the absorption of essential nutrients that are trying to reach the damaged muscle tissue.

17: Limit your carb intake at night

As the day wears on, cut back on your carb intake. This will promote fat burning and help keep the weight off. Eat a healthy fat, some fiber, and a lean protein source. It would be ideal to have a meat or chicken salad with avocado and oil dressing.

18: Cycle calories

Your attempts to either gain or lose weight will eventually come to a standstill. The body is highly adaptive, and it will eventually resist change. Consider cycling your carb intake by consuming baseline calories for a few days, followed by high- and low-calorie days. Your body will remain guessing as a result, which will keep you moving forward.

19: Once a week cheating

This idea is related to the previous one. Enjoy any meal, or any day of the week, as long as it stays within reason, once a week. Naturally, avoid consuming large quantities of alcohol and fast food, but feel free to indulge in some of your favorite foods and desserts. Your body will be startled out of its usual eating pattern by this, so the next day, make sure to resume your diet.

20: Unwind

Be patient and at ease. Advancement takes time to occur. Don’t worry too much about taking huge risks because your efforts will be rewarded with careful planning and diligence. Unwind and relish the procedure.

SUPPLEMENTATION RULES

1: Good morning, whey!

30 minutes or so before your substantial breakfast meal, have a small whey protein shake as soon as you wake up. This will put an end to any catabolic state you might have experienced during your sleep. It should work with 20 to 30 grams.

2: Pre-whey

Approximately 30 minutes before training, consume 20 to 30 grams of fast-acting whey protein. As previously mentioned, by flooding the blood with amino acids that promote muscle growth, this can accelerate the process of rebuilding during exercise.

3: Post-whey

Consume 40–50 grams of whey within 30 minutes of working out to maintain the process of rebuilding. This will ensure that the starved muscle will have an adequate supply of protein for use.

4: Simple carbohydrates after training

This is one of the few times during the training day when simple carbohydrates can be consumed without risk. Gatorade, fruit juice, or even specialized supplements like Volu-Gro are good options, as mentioned in the nutrition section. The rapid insulin surge will help the body heal.

5: After casein

Using a casein protein supplement in place of 10 to 20 grams of your post-workout whey shake could be a smart financial decision. Further studies support the advantages of this slowly digesting protein type for quick healing.

6: Casein following dusk

Before going to bed is another excellent time to consume casein protein. Casein is the ideal solution because, while you sleep, you are essentially fasting for eight hours and it is a slow digesting protein.

7: Creatine before

By now, everyone is aware of the advantages of creatine. It helps with protein synthesis by flooding the muscle with fluids, and it can accelerate recovery in between exercises and sets. Take 3 to 5 grams along with your protein shake prior to working out.

8: Creatine after

Thirty minutes, if not less, after exercise is another excellent time to transfer nutrients to muscle that is starving. Include an additional 3 to 5 grams in your protein shake after working out.

9: Glutamine

Glutamine, one of the most prevalent amino acids in muscle tissue, promotes healing by fortifying the immune system. About ten grams before and after exercise will aid in the healing process.

10: Carnitine

Another “supplement behind the scenes,” carnitine facilitates the transfer of fats to muscle cells’ mitochondria for energy production. In the morning, before and after your workout, and right before bed, try one gram.

11: ZMA at night

Research has demonstrated that taking zinc, magnesium, and vitamin B6 together can raise levels of both testosterone and IGF-1. Half an hour to an hour before bed, take 30 mg of zinc, 450 mg of magnesium, and about 10 mg of vitamin B6.

12: The antioxidant C

It’s important to remember your basics despite the excitement surrounding the newest and greatest advancements in supplement science. Vitamin C is one of those super supplements that you might never “feel.” It puts a lot of effort into fortifying the immune system so that you can recover more powerfully each time. Take about 500 mg with your whole food post-workout meal.

13: Antioxidant E

Vitamin E aids in recovery and has the power to lessen damage to muscle cells. The health of your skin, nails, and hair also depends on this antioxidant. Choose 200–400 IUs for your whole food post-workout meal.

14: Leucine, Isoleucine, and Valine

The building blocks of BCAAs, are used as fuel during strenuous exercise to keep your body from scavenging hard-earned muscle for energy. During other hours of the day, BCAAs aid in promoting protein synthesis and protecting against the catabolic hormone cortisol, which can destroy hard-won muscle. Try 5 to 10 grams both before and after your workout.

15: Arginine

This potent supplement, which the body converts to Nitric Oxide (NO), has many advantages, including improved blood flow that enables hormones and nutrients to function as intended. Take 2 to 3 grams when you first wake up, 30 to 60 minutes before working out, and right before bed.

16: Try drinking green tea

It can inhibit the enzyme that breaks down norepinephrine, which raises the hormone’s levels and promotes fat loss. Green tea extract is a potent and popular natural supplement that is packed with antioxidants when combined with caffeine. You can help burn fat and speed up recovery by consuming about a cup three times a day before meals.

17: One supplement at a time

It is not a good idea to take all of the supplements recommended in the book at once. How are you going to determine which one is a waste of time and money and which one is effective? For four to six weeks, track your outcomes after taking one. Soon enough, you’ll be familiar enough with what you require for your particular goals.

18: Not every supplement is effective for everyone

Don’t be shocked if something works for your friend but not for you. Because each person has a unique metabolism, it may take some time to find what works.

19: Allow certain supplements to do their magic

As previously mentioned, allow a specific supplement some time to work. Being impatient will cost you money in addition to wasting your time.

20: Muscle & Strength Nutrition & Fitness

Super Store offers an extensive range of your preferred supplements at incredibly low prices. Check them out at MuscleandStrength.com. Additionally, you can read supplement articles about their application and efficiency. MuscleandStrength.com provides you with forums, Q&A sections, and articles to help you stay informed.

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