The 5 Pillars of Making Gains

1 – Show Up Ready to Train

Treat bodybuilding like it’s your job (unless of course you are a total slacker at your job because you hate it). Show up to the gym ready to train. Know exactly what muscles groups you are going to focus on, which exercises you will perform, the number of sets you will do as well as the number of reps. Nothing should be left up to mystery. If some idiot tries to strike up a conversation with you be friendly but don’t let him interfere with your workout. Keep your phone on airplane mode so you don’t get distracted with facebook, text messages or phone calls. In fact, if you aren’t using your phone for music or to record your reps/sets there’s really no need to have it with you – keep it in your locker.

So many guys fail to make any gains at the gym because they simply don’t show up ready to work. They go to the gym just for the sake of going and put in minimal effort on a bunch of easy isolation exercises. Unsurprisingly they don’t last long. Be one of those veteran successful lifters at your gym that guys look up to. For each and every rep focus on working the target muscle. Feel the contraction. Don’t use weights that are higher than you can handle just to impress others. Use a weight that is challenging but executable with proper form.

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2 – Feed Your Body

You can execute as well as you’d like in the gym, but if you don’t feed your body with the right kind of nutrients then you won’t get very far. Nutrition is just as, if not more important than lifting weights. For example, if you eat a large calorie surplus with unhealthy foods then don’t be surprised if the only gains you are making are stomach fat. Similarly, if you are eating too little don’t be surprised if you can’t put on any mass period.

When it comes to dieting, you need to track how many calories you consume each day as well as the macronutrient breakdown. This will ensure that you hit your target calorie surplus/deficit each and every day. In terms of the macronutrient breakdown, you should be getting at least your bodyweight in protein per day. The remaining calories should come from both carbohydrates and fat. Don’t commit the mistake so many people make – thinking that dietary fats are bad for you. This type of thinking is outdated and actually damaging for people looking to make gains. Dietary fats are loaded with essential nutrients and actually boost your testosterone levels. They are also calorie dense making it easier to hit your target calorie surplus.

You should also treat yourself to a cheat meal every once in awhile. This will help reward you for all your hard work. Plus it will reduce the likelihood that you will binge eat on junk food. Make it special – we know one guy who drives an hour once a week to his favorite fast food joint for his cheat meal. We aren’t saying you need to block out a big section of your day in order to enjoy the cheat meal, but if it isn’t enjoyable then you won’t feel fulfilled.

3 – Make Sure Your Testosterone Levels Are High

Do you know why so many bodybuilders around themselves inject themselves with synthetic hormones? Because they know that without having sky-high testosterone levels they will struggle to make gains. Now, we aren’t saying you should go and use steroids. We are all natural bodybuilders here and we recommend you stay the same way. However, one thing you can do to get a similar effect without the downsides is take a natural testosterone booster.

These products use natural ingredients that are scientifically proven to boost testosterone production naturally. That means sustainable, healthy gains without any nasty side effects. No premature balding, no shrinking balls, only gains. When it comes to choosing your product make sure you pick up a high-quality supplement. These will make the difference between making impressive long-term gains and nothing. Click here to check out our testosterone boosters page. We break down all the top products on the market and help you choose the product that is best for you.

4 – Get Plenty of Rest

If you are planning on going out partying every night after working out then you are going to struggle to make gains. Bodybuilders need rest just as much as they need dumbbells and protein. In fact, your body does most of the muscle tissue repair work while you are sleeping. That means if you only get 5-6 hours of sleep you are losing out on 2 hours of muscle growth. Overnight is also when your body releases the most testosterone. So unless you want to end up with a dad bod we suggest you prioritize your sleep going forward.

5 – Persistence

Bodybuilding isn’t a race – it’s a marathon. You don’t get big by going to the gym and lifting some heavy weights for a few months. You get big by going to the gym 3-5 times per week, every week, for years. You get big by constantly pushing your body to lift heavier weight, to perform more reps, to lift with more intensity. It’s essential that you are always challenging yourself to lift more than last time. You also need to make sure you stick to your diet and training program religiously.

Don’t jump from one diet plan to another otherwise you won’t see any improvement. When you commit to a diet program or training routine make sure you are ready to do it for at least 3 months before even thinking about changing. Most people are looking for the magic routine or diet to turbocharge their results. Well, it simply doesn’t exist. There is no secret to making gains – it’s all about following the pillars of gains and doing it day in and day out.

Author: James / Founder of BroScience

I started this site back in 2014 because I was tired of the fitness industry telling guys like me lies.

Getting ripped doesn't have to be so hard... I'm here to give you the truth! The no bullsh*t advice.

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