 The best training program in the world is absolutely worthless without the will to execute it properly, consistently, and with intensity. Training three days per week for about an hour each time?
Not sure how to design a muscle-building program to make the most of your sessions? Tired of HIIT workouts and circuits that make you sweat, but aren’t changing the way you look? You’ve come to the right place, my friend. This article is divided into the following three sections:
This article will provide you with a foundational understanding of some of the components of a training program, so that you can start designing your own, but it can’t cover all there is to know about muscle-building training. To learn more about the principles of muscle growth (hypertrophy), check out these articles:
If you’re ready to learn how to design a kickass three-day program, read on.
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 I want people to realize bodybuilders are athletes. We have a very meticulous philosophy on how we are able to gain muscle and lose fat simultaneously. Useful Links: A Comprehensive Guide to Your First Cut Bulking is the process of building new muscle mass through a combination of training and nutrition. It’s empowering and rewarding, but it can be daunting if you’ve never done it before.
In order to arm you with the knowledge you need to approach a bulking, or muscle-building, phase successfully, this article is going to address the following questions:
To make the most of a bulking phase, I recommend you start with this article and run a Kickstart Phase. When you’re done, come back to this bulking guide and keep reading. It’s time to put some muscle on.  Free stock photo from Pexels.com. Each person’s workout is really different. It’s tailored to be what’s most needed for them. Everybody’s different. If you want to build as much muscle as you can, doing a list of random exercises for 3 sets of 12 reps each just won’t cut it, unless you’re a true beginner. What you need is an effective muscle-building program.
The components of any good program are called training variables, which can be structured together in a variety of ways, depending on your fitness level, goals, and needs. In this article, we’ll focus on three of the most important variables for muscle growth:
We’ll cover what they are, what the current scientific literature can tell us about them in relation to muscle growth, and how to implement them in your own program. Ready for the brain gains?  Free stock photo from Pexels.com. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them. Training and dieting plateaus are normal to an extent, but they can cripple your results if they are too frequent.
Being able to assess your training in an objective manner and to identify why you’ve plateaued, is going to be essential to chart a path out of your current funk and to create a preventative strategy for the future. This article breaks down the following common reasons for a plateau and the troubleshooting approach to each one:
Start with the reason that seems most likely, apply the suggestions for that alone, then wait at least four to six weeks before re-evaluating whether you’re still “stuck”. Why not try all of these solutions at once? Though it might seem slower to produce results, this trial-and-error approach is the most effective in the long run. Altering too many variables at once will make it challenging, if not impossible, to figure out which change was the most helpful. Now, let’s tackle the first reason:  Free stock photo from Pexels.com. Positivity, confidence, and persistence are key in life, so never give up on yourself. If you’ve been reading this blog since 2019 (hats off to you, OG Reader!), you might remember “Hardgainer, Now What?”, an article I published in January 2019.
Over two years later, I decided it was high time to revamp the original post, tackling the topic from a new perspective: What are some key aspects of training and nutrition, which hardgainers typically struggle with, and which could have a dramatic impact on your physique? First of all, a hardgainer is someone who thinks they struggle to build muscle or to put on any weight at all. They usually look like the typical “skinny kid” and believe they have “bad genetics” for muscle growth. I view myself as a hardgainer and, at some point in my bodybuilding journey – and sometimes to this day – I’ve had all three of the issues I’m going to cover in this article. What’s more, over these past years working as a coach, I noticed that many clients who wanted help building muscle, were facing similar hardships. So I’m going to share:
Ready for the brain gains? |
Nikias TomasielloWelcome to my blog. I’m an online fitness coach with a passion for bodybuilding, fantasy, and bread. Want to work with me? Check out my services!Archives
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