Bodybuilding Series: Entry II; Pre-Game
Before you spend time at the gym, spend time researching and planning. You need to develop the most effective training program for your fitness level and body type. You'll need to understand how your muscles work and the most effective ways to increase your muscle mass. Don’t skip this step or you’ll find yourself working out for months or even years with few or no gains. Gain perspective and knowledge from professionals who have walked the path before you so you can minimize the dead ends and maximize your results.
Understand what most do not
Most people embark on their bodybuilding journey with the wrong approach. I am sorry to say that there is no special powder or pill supplement that will get you the results as you see on their container or advertisement campaign. These results come from strict planning and program adherence. To often do I have clients or other fitness enthusiasts ask me for supplement recommendations. After a short, silent mental break down, I answer their questions with a simple answer. "Supplements are "icing on the cake". You should be able to fill most of your caloric needs through diet and proper planning." Before you begin any fitness program, including bodybuilding, take the time to layout a detailed plan for strength, endurance, and diet progression. If can have trouble planning for 3-4 months, write or follow a program that lays out your goals in phases. Each phase will hit a short term goal before moving on to the next phase.
Bodybuilding Dieting
This is the bread and butter to the entire modality of bodybuilding. Your diet will need to be on point. Access your goals and plan properly. If you goal is to compete in a competition in 6 months, understand what you will need to do to make sure you are peaking going into your competition. If you are seeing this a long term approach and competitions will come in the next 2-3 years, make sure you plan for that as well. There are so many aspects here to count, but most importantly, you will need to make sure you take the time to "fix" your diet now before spending countless hours in the gym while not getting the results you want!
Bodybuilding Workouts
Maybe you have already began what you think is bodybuilding. You have possibly googled "Arm Workout", "Chest Workout", etc. The only benefit from these generic workouts is perspective and ideas. You get an idea of a variety of exercises, rep ranges, and techniques. Take ideas and make them work for you and add them into your training routine in your program. Don't fall into the trap of doing the same thing and over developing a specific region of your body. Bodybuilding is all about creating a balanced body that is symmetrical. Plan your workouts so you can make the most out of your time in the gym and ensure that you are giving your body adequate rest in between training sessions. Bodybuilding workouts generally focus on specific muscle groups, one day at a time. Bodybuilders program their workouts to include as much volume as possible while training something called "Time Under Tension". This is where the lifter concentrates on performing each rep slowly and controlled, increasing the time the muscle is under tension. Again, there are many different variations one can perform while bodybuilding, and this is a very popular technique.
Cardio
Do your cardio! This can't be emphasized enough! Often times, this is the most neglected part of the whole training modality. Cardio is important to help keep your diet in check while allowing you to drop excess water and fat weight. As in resistance training, there are many ways one can perform their cardio. Generally speaking, on a extreme calorie deficit or empty stomach (as in fasted cardio) it is a good idea to pick a steady pace and go for a longer period of time. To the end, if you are doing your cardio after training sessions later on in the day or at night, I recommend doing cardio intervals. Cardio intervals go between a steady and manageable pace to a fast and sprinting pace at a 2:1 or 3:1 ratio. For example, the ratio means 2 minutes at the steady pace then 1 minute at the fast pace.
Take Measurements
It is important to know where you are, if you want to know where you are going. While doing your research, searching for coaches, and laying out your program, take all base line measurements. For my clients, I take these measurements: weight, body fat percentage, shoulder circumference, chest circumference(males only), waist circumference, hip circumference, dominant side quad circumference, dominant side calf circumference, and dominant side arm circumference. Write these down or log these into a program. These are critical for setting goals and affirming results. These measurements put numbers behind the results you see in the mirror!
Stay Functional
Bodybuilding routines are brutal. Since their nature is to focus on specific muscle groups, it is easy to create muscle imbalances. This is the reason why it is absolutely crucial to spend time stretching, foam rolling, and performing mobility work in all areas. While building muscle and creating your desired body, make sure to take time and do this "tedious" work. Like cardio, it is easy to neglect. You do not want to be a year into your program and try to correct these problems at that time. Muscle imbalances will absolutely lead to injuries which will take you out of the gym and push back your goals. This is incredibly important. I cannot stress it enough.
Remember the 5 P's
PROPER PLANNING PREVENTS POOR PERFORMANCE
If you are truly series about this, then you owe it to yourself to plan your program. "A dream without a plan is a wish". Don't waste your time.
I WILL coach and train you to reach your goals!
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