This is a second part of a two part article series from our guest writer Vaclav Gregor, to read the first part click here.
Do you have a good workout routine that works and gets you results every month?
What about your training style?
Do you know how, what, when to eat to maximize your results? Or do you even know whether those things matter and how much? Do you take any supplements, which ones? Why? Do they work?
Most people never stop to answer those questions and then they end up frustrated, because after three years they are broke, but still look the same if not worse.
How to Structure Your Workout to Gain Muscle
After training for more than 5 years and coaching for over 2 years, I think I’ve arrived at a conclusion that there is one big mistake guys make over and over again and don’t learn from it a single bit.
This mistake is called lack of structure or plan.
Just think about it, you buy protein shakes, post workout nutrition, fitness magazines, various web fitness subscriptions, diet plans, healthy food and tons of other “useless stuff”, but you are forgetting the most important tool you have for building muscles – workout.
Now, you may be saying: “But Vaclav, I’m reading all those online forums and magazines, I must be skilled enough to know what to do in the gym” Well, you are not, I’m sorry, but I won’t sugarcoat it for you, but that’s how it is. If you are not getting results, then you are doing something wrong.
Not having a workout plan is the worst mistake you can make.
If you don’t have a workout plan then you are just wondering around in the gym and kind of working out.
Let’s see, you come to the gym, do some light stretches, chat with your buddies, do about 10 reps on the bench press to warm up and then you go test how much you can lift for 4-7 reps. You do one set, rest for about 4 minutes and catch up with the staff and then you go do another few sets.
After that you move on to the bicep curls, triceps extensions and some pull-down. You end your routine with a few crunches and go to the locker room.
Well, I’ve done this for about three years and at the end of those three years I looked pretty much the same. I was a bit stronger and bit more conditioned, but sawzero change in the mirror.
That’s not training, that’s working out.
You need to have a workout plan that is designed by a professional, somehow who has been there, who knows what works and what doesn’t.
You need to get a workout plan that is congruent with your goals.
So, if your goal is not performance oriented, but you want to look better then you need to get a workout that will help you build a dominant V-taper physique, makes sense?
Are You Sure You Know How to Train and Follow Your Workout Plan?
There is a big difference between training and just lifting weights.
Now what do I mean by that, well if not having a plan is mistake number one, then not using it correctly is mistake number two.
You can have the best workout plan in the world, but if you are not using it correctly you will fail to achieve your physique goals, period.
Let’s see, do you try to lift as heavy as possible?
Then that’s called lifting not training.
There is a big difference in what weight you can lift and what weight you should use for your training.
Well, if you are using as heavy weight as possible, then you are focusing on moving the weight and just thinking “from the weight”. What you need to do is stop thinking from the weight and start thinking “from the muscle” and feel it working.
So, next time you are lifting some iron, don’t pick the heaviest weights you can lift and try to go slowly, with perfect form, and feel the muscle being activated, feel it working, feel it contracting and stretching.
That’s what is called training and that kind of “lifting” will get you some sick results, trust me.
FYI you still need to keep resistance and challenge yourself, lifting pencils won’t help you build muscles, I know obvious, but ad to be said.
Can You Eat Your Way Up to Big Muscles?
Are you eating to be big and training to lose weight?
Well, while a balanced diet is necessary for a healthy body and cardio can help you lose weight, you are missing the point.
Your muscles don’t grow just because you eat more protein. They grow as a response to juvenile muscle growth or drugs or training. And if you don’t want to take any steroids and are no in your teens anymore, then you are only left with one option – training.
This makes diet work only for fat loss. Now, fat loss is pretty much about calories in and calories out, so it’s not really a question of what you eat, but rather how much to eat.
If you can do that, then you will get ripped.
First you need to find out how much you can eat per week to meet your physique goals. Simply if you are not losing or gaining any fat you are eating at your maintenance, if you are gaining fat you are eating too much. If your goal is to lose weight, then you need to eat less than is your maintenance. Simple, right?
Diet is not complicated, fitness media only make it look like that. If you are preparing for a fitness competition then that’s whole another ball game, but if you want to just lose fat, then it’s really just about eating less calories.
By Vaclav Gregor, Muscle Pyramid
About Vaclav Gregor
Vaclav Gregor is a former hard-gainer, fitness writer, online coach and founder of the Muscle Pyramid. Currently Greg is a chief writer and editor at Muscle Pyramid and he is a senior member of Adonis Lifestyle team.
His focus is on helping young, busy men achieve their physique goals and improve their social life. He is a believer in doing things differently.
Being connected to few of the best scientists and “behind scene guys” he knows the truth about bodybuilding, steroids and the supplements. You can sign up for his free series on how to start building a better body with your training and diet plan here.