Bodybuilding Tips For You To Gain

Chances are, you’ve already heard a lot of bodybuilding tips on Instagram and anywhere else online. Everyone seems to talk about ways to get hench and everyone seems to have different bodybuilding tips. The problem is that there seem to be so many bodybuilding tips and tricks that it becomes hard to understand which ones to follow so you could actually become hench. The worst is that you may even find a lot of contradictory information. So, which ones should you follow? Those bodybuilding tips that are backed by science!

Yes, the only way to make sure that you’re following the right path to your goal of getting big, strong, and lean is to follow the bodybuilding tips that are scientifically backed, and proven that they are actually working. Rather than listening to another Instagram fitness model who says “trust me”. Follow tips that were proven to work by science to make sure that you will blow up your muscle growth. (Not sabotaging it, with some “tips” I tend to hear occasionally).

Key Factors That Affect Muscle Growth

Before I’m going to share the best bodybuilding tips that help maximize the effects of your time in the gym, you must first learn about the three key factors that will affect your gains. Research proves that there are three primary triggers that increase lean muscle mass growth. Here’s a short summary of each of them.

Mechanical tension

The reason why your muscles will not grow if you’re lifting easy weight is that there is no mechanical tension necessary to grow. So, if you’re striving for big gains, you need big weights. Your muscles will need to overcome resistance to grow. The harder you need to contract them to lift, the greater the mechanical tension.

Mechanical tensions are working by disturbing the integrity of a muscle. It triggers muscle growth. However, it is not all about getting bigger muscles, but you’re also getting stronger and more powerful. The heavier you can lift (with a proper form), the more tension you are producing. This tension will result in the gains you’re dreaming about.

Microtrauma muscle damage

When I (actually, research) mention muscle damage, I definitely do not recommend actual muscle damage (injury) in the gym. What we’re talking about is the microtrauma muscle damage that you’re doing when exercising. The micro muscle and connective tissue damage when lifting will trigger the production of new muscle cells, which stimulates muscle growth.

Many people tend to think that it is the actual lifting phase (of a bicep curl, for example) that makes your muscles bulk up, however, it is actually the lowering phase that causes more micro-trauma than the lift itself. This is one of the reasons why it is so important to lift weights with perfect form and technique, without swinging. You must lift in a controlled and slow manner to experience the microtrauma muscle damage which will trigger muscle growth (the production of new muscle cells).

Metabolic stress

Research proves that metabolic stress is an extremely powerful stimulus for muscle growth. Therefore, those who want to get jacked should pay attention to the metabolic stress of their muscles. The metabolic stress occurs when you’re really feeling the burn. The more burn you feel, the more muscles you can gain. Therefore, the next time you’re working out hard and you feel that burn, be sure that you’re on the right path.

That high intensity exercise which causes muscle burn will help improve your gains. If you never experienced this feeling, it is no wonder you’re not growing muscle. If you are familiar with this, then be sure you’re on the right path! Muscle metabolic stress will make you gain lean muscle and that’s something proven by research.

Best Bodybuilding Tips Backed by Science

Now that you’ve learned about those three key factors that lead to muscle growth, you’re ready for the best bodybuilding tips that will surely make you stay on the right track for maximizing muscle growth. Use the information above for you to continue growing and continue following the bodybuilding tips I will share below for an absolute maximum result.

• Following these tips for bodybuilding, you are going to learn about the best ways to create stress, tension, and micro-trauma in your muscles, leading to those desired results, and earning your lean muscle mass.

In the end, it is important to understand that experts do not always know it all. Moreover, we’re all built differently with different bodies and different reactions to various situations. Not to mention that each one has its own goals, muscle to fat ratio, weight, height, and so on. Nevertheless, scientists do know enough to help you build muscle the right way. You use the general information and then follow your own individual path when having enough experience. But whether you’re a bodybuilding pro or a beginner, you’re still very likely to find these bodybuilding tips helpful.

Challenge your muscles

If you’re following the same workout, with the same reps, same exercises, and same weights – you just can’t expect different results. The results of following the same workout will be the same. In order to experience serious muscle growth, you must challenge your muscles in different ways. This is the reason why one of the most obvious and one of the best bodybuilding tips is: progressive overload. Sometimes, the simplest things help the best. This means that all you need to do to grow muscle is to challenge them. This means that you should regularly increase the challenge that you put on the muscles so it would require to overcome the constant increase in stress, and this way, to constantly grow.

There are various approaches to progressive overload. One obvious approach is to lift heavier weights. However, studies prove that there are numerous other ways that still work such as: doing more reps, lifting slower (or faster), reducing rest time between sets, and/or adding harder variations of exercises. In the end, it doesn’t really matter which one you choose to maximize your bodybuilding results, you must up your game. You don’t need anything huge. If you had 10 reps this workout, attempt 11 reps the next workout. If you lifted 100 lbs this workout, attempt 105 lbs the next workout. Don’t go for anything crazy. These are small changes that will build up. You need to be patient, but you need to ensure you continue challenging muscles.

Do several sets

I guess you’ve seen guys in the gym performing the same exercise multiple times. This is one of the simplest, oldest, yet best bodybuilding tips – do multiple sets and you’re going to grow more muscle.

It is not hard to understand that lifters completing one set per exercise will not reap the same amount of gains as those who perform 3 to 5 sets per exercise. Doing more sets will create more metabolic stress, microtrauma damage, and mechanical tension in your muscles, leading to more gains. This was proven by studies.

Go over the hypertrophy rep range

If you’ve been trying to grow muscle for a while now, you most likely have heard about “hypertrophy rep range” which is anywhere between 8 to 12 reps per set. This is definitely something that can help you grow muscle. However, you may reap even more benefits if you switch things up for a while. At least, research suggests that another way to approach your weight training could lead to more benefits.

According to the research results, there is very little difference between lifts working in the hypertrophy range and those who lift a bit higher at 20 to 25 reps. Hypertrophy rep range is actually a real thing, but what I’m trying to say is that you could greatly benefit if you would reap the benefits of both worlds. This means that you should train from both sides. Try to optimize your lifts with a variety of rep ranges. This will likely lead to more muscle growth, as you nail your smaller type I muscle fibers too.

Do full-body workouts AND splits!

When talking about the best bodybuilding tips regarding full-body and split workouts, this one has been up for debate for a very long time. And you know what? There’s still not an exact answer! Many bodybuilders believe that full-body workouts will provide greater bodybuilding results. That’s because they allow you to work more muscles more often. On the other hand, other professional bodybuilders suggest that it is better to focus on one to two body parts during your workouts. That’s because this way, you can train each body part harder and more carefully, leading to more gains.

Which one should you follow? Both! Remember I said that we’re all different, having different bodies and responses to exercises? Well, this is true. According to research, approaching your training from both angles will help you get the best of both worlds. Similar to training in hypertrophy rep range and getting over it.

Rest for longer

Asking someone in the gym what can help gain more muscle you’re likely to be told: reduce resting times. This is one of the most popular bodybuilding tips around. While it is indeed true that the resting times shouldn’t be too long (and a lot of people in the gym do tend to rest too much, when scrolling their phones), it is not always the best approach. Well, pumping your workout in the gym with minimal rest may not be the best approach, according to research. The studies prove that longer rest periods of 2-3 minutes between isolation exercises and especially compound moves may further boost your bodybuilding results. While you can rest 45-60 seconds between isolation movements, 2-3 minutes between compound moves is way better.

Do not get this information wrong. The small rest periods are still very helpful, especially if you’re trying to cut fat and enhance endurance. Nonetheless, the longer rest times will help you perform more reps with greater volume over time. Lifting heavier and/or more reps will result in bigger gains!

Don’t lift to complete failure

Lifting to complete failure is something very common in the gym, nonetheless, studies suggest that this may not be the best bodybuilder tip around when it comes to increasing muscle mass. Not to mention that lifting to complete failure can be very risky, as the risks of injuring yourself are higher.

You could try to lift to complete failure every once in a while. Nonetheless, studies indicate that it would be better if you would keep a rep or two in the tank. Better lift to volitional or technical failure only in the last set or two of an exercise.

Switch things up

As mentioned, we are all different. This is the reason why not all bodybuilding tips will work the same way for everyone. Studies prove that each individual responds differently to resistance training. Therefore, the best way to achieve results is to have a personalized resistance training algorithm. Most studies out there usually work on a large pool of lifters, so it is hard to say which works best individually.

Therefore, for your personal best results, one of the best bodybuilding tips out there is to try and experiment with workouts and find what works best for you. That’s why personal trainers are so helpful – they will work towards your goal, having an individual approach, taking into consideration your stats, health conditions, goals, and so on.

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