Eat at least five times a day, every two to three hours.
You must keep your system saturated with amino acids and glycogen from protein
and carb sources, respectively, if you want to push muscle growth to
abnormal levels. You never know when your body will need these precious
nutrients. What's more, not eating every few hours can cause the starvation
mechanism to kick in, which signals your body to begin consuming its
own muscle tissue.
Center your bodybuilding program around the big compound movements,
such as squats and presses.
You should strive for maximum efficiency of effort, or to work as many muscle groups as possible with as few
sets as possible. Squats, for example, train not only your quads but
also your lower back and glutes, so direct work for the muscles that
assist during the squat should be minimal. This leaves more of your
recovery ability to help in the growth process when you're out of the
Don't do more than 30 all-out work sets at any workout, and less
is usually better.
Overtraining is the number one reason most bodybuilders
can't pack on muscle weight.
Don't train more than two days in a row.
Your muscles aren't the only things that have to recover after a heavy workout; your entire
nervous system needs a rest too.
Have a protein drink immediately after every traning session.
Research indicates that boosting insulin levels right after an intense workout
promotes muscle protein synthesis, which leads to faster growth.
Take a break after four to six weeks of high intensity training.
Either take a full week off or downshift your intensity for two weeks.
This lets you recuperate fully and in many cases promotes a new growth
Keep your cruise control on.
Try to keep your cool during the day
no matter what. Getting overly excited can stress you out and cause
excessive energy burn, energy your body could be using to fuel extraordinary