This is without a doubt the most important component of any training routine – regardless of what your goals are.
If you don’t track your progress you will have a very difficult time making long-term steady gains.
You see, a workout log will tell you just how much you lifted in your previous workout(s) so that you know exactly how much you should be aiming for this time.
Remember, if your weight and reps aren’t going up you won’t put on any mass, it’s as simple as that.
There are a ton of apps you can get on your phone to help you track your workouts, diet, etc.
In fact there really is no excuse not to be tracking everything as it’s never been easier to do so.
Many of these aps will even let you export the data on to charts so you can see just which areas are lagging, how your body responded to changes in training methods or diet, etc. Dorian Yates won multiple Mr. Olympia titles and part of his training involves tracking every single workout he did. EVER.
If your training program currently involves going to the gym and doing a bunch of curls, tricep kickbacks and dumbbell flys then you probably aren’t a very muscular guy.
The most effective way to build strength and muscle is to train with compound exercises such as squats, deadlifts, pull-ups, dips and rows.
These exercises let you use much heavier weight and challenges multiple muscle groups.
If you stick to these exercises over time you will be very pleased with the results.
While you can certainly build some muscle doing isolation exercises it will take you far longer than compound exercises.
However, feel free to add in a few isolation exercises to your workout AFTER the compound lifts in order to finish off the muscles.
Just make sure that the compound lifts are the focus of every workout and you use most of your energy doing them.
While doing 20 reps of an exercise might give you a great pump (and make you feel like you are growing) in reality you don’t need to go over 12 reps.
If you are doing 14 reps of bench press with good form the weight is simply too light.
You would benefit far more by increasing the weight a bit and lowering the reps.
There are only two situations where you should be going above 12 reps: the first is when using techniques like drop sets or supersets that are designed to take the muscle to failure.
The other is when doing specific isolation exercises such as calf raises that need higher volumes to be effective.
You’ve probably heard this term before and hopefully you are applying it.
Progressive overload basically means lifting more weight today than you did a few weeks ago.
You see, your muscles will only get as big as they need to be.
If the amount of weight you are lifting isn’t changing then why would your muscles grow?
They have no need to.
This is why it’s important to make sure you are continually increasing the amount of weight you are lifting.
If your bench press is the same today as it was 6 months ago chances are your chest, shoulders and triceps didn’t grow very much.
As you increase the amount of weight you lift on your compound exercises your body will respond by building stronger muscles.
It’s important to note that progressive overload doesn’t happen over the course of a few weeks.
It’s simply the accumulation of many small gains.
For example, increasing your bench press by 1 pound per week might not seem like much, but after a year that amounts to an extra 52 pounds on your bench.
If you were lifting 135 at the beginning of the year and now you are lifting 187 pounds you will definitely look a lot more muscular and aesthetic.
In order to progressively overload effectively you need 1) to have a solid diet and 2) to track all your workouts.
While you might think you can remember this stuff the truth is that you won’t remember exactly how many weeks you’ve been stuck at a certain weight and therefore won’t know when to increase it or make an adjustment to your program.
This one is pretty straightforward.
Your body needs protein in order to build muscles, so make sure you are getting at least 1g of protein per pound of body weight.
This might seem like a lot, but after a few shakes, eggs, some chicken breast and cottage cheese you will probably already hit your target.
How do you think the pro fitness models are able to build so much muscle so fast whenever they can?
You know why, right?
Because they use steroids…
Taking the most powerful muscle building steroid, dianabol (dbol), is dangerous, stupid and illegal…
So here’s the good news:
Luckily for you it’s not the 90’s anymore and you actually can build all the muscle WITHOUT experiencing all those nasty side-effects…
A handful of premium supplement companies now have their hands on super effective legal dianabol alternatives that can mimic the muscle building effects of Dianabol WITHOUT all the side-effects.
Isn’t that AWESOME?
Just imagine yourself short 30 days from now when you’ve packed on so much muscle that all of your friends are saying that you’re on steroids.
When in fact you’ve just been experiencing the muscle building effects of dbol but without the side-effects and without doing something illegal.
Wouldn’t you feel great about yourself?
I know I would.
But I know what you’re thinking…
Most guys seem to think that the only way to build muscle fast is with synthetic illegal steroids.
Listen, that is complete bulls**t. Okay, yeah the legal dianabol alternatives are perhaps not as effective as the synthetic stuff.
But that does NOT mean they’re ineffective.
In fact, they’re actually really effective…
..Because the legal steroids industry has evolved a lot in recent years and the best companies have discovered highly effective ingredients that are able to mimic the effects of Dianabol (methandienone), a.k.a Dbol, the king of steroids itself. WITHOUT any dangerous side effects what-so-ever!
Here’s the best legal dianabol alternative out there:
It was voted that for a good reason! D-Bal is packed with high quality natural ingredients that have been proven to mimic the muscle building effects of dianabol but without the side-effects.
Crazy Bulk has also the testimonials and the reviews from user to back up their claims:
D-Bal Before and After
This guy, Christian, packed on 14 lbs of muscle in 30 days and lost some body fat while he was at it.
One guy in particular made massive gains. You can see his and more testimonials and reviews on CrazyBulk’s Testimonials Page here.
Stack D-Bal with other legal muscle building steroid alternatives to maximise your results. The Bulking Stack is for those that want EXTREME muscle building results fast ONLY.
How do you take DBol?
Take one (1) pill four (4) times per day with meals on non-training days.
On training days take two (2) before workout and two (2) after your workout.
After a tough chest workout give your body at least 72 hours to recover – then hit them again!
If you are on a split that involves training a bodypart only once per week you probably aren’t maximizing your potential gains.
Instead, work each bodypart 1-2 times per week.
If, however, you need some extra recovery time give your body the day off.
The only thing worse than not training enough is overtraining as it results in muscle loss !
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.