A guy searching for ways to build his dream physique usually searches for bodybuilding tips. The problem is that there’s always going to be those raving on Instagram and everywhere on the internet about the latest methods to get there. Since there are so many bodybuilding tips and tricks everywhere, some of which are even contrary to each other, it becomes confusing knowing which one to follow.
It is true that what works for one person may not work for another and vice versa. We’re all different, having different responses to diets, exercises, steroids, and so on. Yet, there is still a “basic” when it comes to bodybuilding. And if you want to follow the actual bodybuilding tips, you should listen to the ones that are backed up by science.
Only the tips for bodybuilding that are scientifically backed can be trusted. Otherwise, that’s just guesswork, rambling, lies, lack of knowledge, or whatever else. If you want to achieve your physique and performance goals, go for the bodybuilding tips that are scientifically backed, ensuring you get results, not experiencing a plateau or even sabotaging your muscle growth.
Key Factors That Affect Muscle Growth
According to research, there are three main triggers for increasing lean muscle mass. Before we share the best tips for bodybuilding that help maximize your gains and results in the gym, you need to learn about these factors.
Mechanical tension
Studies prove that lifting easy weights in the gym is not going to help you get the gains you wish for. While there are different exercise techniques (such as low reps and heavy weights vs many reps and light weights), when it’s too easy, it’s not effective. Muscles need to overcome resistance in order to grow. When they don’t have this resistance, they won’t grow. On the other hand, the harder you need to contract them, the greater the mechanical tension.
Mechanical tensions work by disturbing the integrity of a muscle, triggering muscle growth. Yet, it’s not only about getting bigger, you also need to get more powerful (stronger). That’s because the heavier you can lift (with proper technique), the more tension you produce. That’s what results in big gains.
Micro-trauma muscle damage
If you want to grow muscle, you need to damage your muscles. However, I certainly do not recommend you hit the gym and cause yourself injury (which will work the other way around and cause you to lose gains). Yet, micro trauma to your muscles and connective tissues triggers the production of new muscle cells. It stimulates muscle growth. To explain it in simple words – your muscles tend to grow stronger after you “break” them. That’s a natural “security mechanism” of the body in an attempt to avoid further “muscle loss”. So, the more you break them, the stronger they become. That’s why you need rest after each training and proper diet. The nutrients and foods you eat (quality ones) are responsible for making those muscle tissues stronger while you rest. That’s why overtraining might result in muscle loss – they do not have enough time to recover.
You should provide time for your body to recover with a proper diet. And you should work out correctly. Pumping out a load of bicep curls may feel like the right routine for your bulking cycle to get bigger arms. However, lots of bodybuilders do not realize that the lowering phase of a bicep curl can produce greater micro trauma than the lift itself. What does it mean? Instead of attempting to lift as much as you can incorrectly, try lowering the weights, but target the lower phase of a bicep curl (which you may not do with larger weights).
Metabolic stress
The research proves that metabolic stress is a powerful stimulus when it comes to lean muscle growth. What does this mean? If it burns – you’re on the right path. The next time you’re up on stairs and it feels like it’s really burning – make the most out of it.
Those high intensity exercises that cause the familiar muscle burn will help you maximize your gains. After all, there’s no “comfortable way” to get huge muscles. It has to burn, it has to involve pain.
Top Bodybuilding Tips and Tricks
Keeping in mind those three factors that help you grow muscle will help you in the long run. But it’s way more than just that.
I’m going to share here some of the best bodybuilding tips and tricks (backed up by science) in order to get BIG. They will indicate the best ways to create tension, stress, and micro trauma in your muscles (while avoiding actual injuries).
You need to follow them as they help you build muscle the right way. Regardless if you’re a seasoned pro or a bodybuilding newbie. Moreover, they are important regardless if you’re natural or using (or plan to start using) anabolic steroids.
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So, let’s get to our bodybuilding tips that help you get shredded. Again, follow them with or without the use of steroids.
Challenge your muscles
You can’t do the same thing over and over again expecting the same results. I mean, you should go to the gym again and again. But doing the same workout, same reps, same weight, and same exercises will not cause different results. In order to have bodybuilding results, you should switch things up. Always challenge your muscles in new ways. That’s why you may often hear about progressive overload. That’s one of the most obvious and best bodybuilding tips. This means that you regularly increase the challenge you put on your muscles.
Lifting heavier weights over time is one overload approach. But studies suggest that there are other ways too. They involve
- Doing more reps
- Lift slower (or faster)
- Reduce rest time between sets
- Incorporate tougher variations of exercises
- Switch up your grip (from underhand to overhand)
The best thing you can do – do them all. These are seemingly small changes, but they will build up maximizing your bodybuilding results. Remember – great results require patience, time, and hard work. You can speed up your results with anabolic steroids, but challenging your muscles is still important.
Do several sets
That’s one great way to help you maximize your bodybuilding results, thus one of the best tips for bodybuilding. Doing multiple sets will help you earn more muscle. Lifters doing one set per exercise vs those performing 3 to 5 sets per exercise can’t expect the same muscle growth.
Go beyond the hypertrophy rep range
Hypertrophy rep range states that bodybuilders should aim for 8 to 12 reps in each set with proper weights. However, the research indicates that there’s little difference between lifters working in the hypertrophy range and those going a bit higher (at 20 to 25 reps).
While it wouldn’t be a mistake to stay in the 8-12 reps, the best you can do is train from both sides. Optimize your lifts with a variety of rep ranges. This is also a “challenge for muscles”. Instead of muscles getting used to a specific program reaching a plateau, you continue your growth by reaching various muscle fibers.
Do full body workouts AND splits
When it comes to bodybuilding tips and tricks, you’ll notice that lots of bodybuilders and experienced lifters will debate on how to train. Some suggest that full body workouts will deliver greater bodybuilding results because they work more muscle more often. The others will say that focusing on 1-2 body parts during a training session (once weekly) will lead to greater gains as you reach “deeper” into the muscle.
What’s the best approach? Do both! Again, your body may get used to a certain program. Doing both will help achieve the best results.
Rest for longer
You may often hear that you should reduce resting times. And indeed, it can actually help. Especially if you’re getting used to staying on your phone between sets. However, if you’re serious about your gains and you’ve already reduced time as much as possible, it may no longer be the best technique.
Research indicates that having longer rest periods (of 2 to 3 minutes) may actually help you boost your bodybuilding results. That’s because longer rest times will allow you to perform more reps with greater volume. This can result in bigger gains. Small rest periods still have their place though, especially if you’re trying to cut!
Don’t lift to complete failure
You do need to lift heavy and you do need to feel exhausted after training, but lifting to a complete failure is not only risky as you can easily injure yourself, it may not offer the best approach.
Instead, keep a rep or two in the tank. Then lift to volitional or technical failure, just in the last set or two of an exercise.
Switch things up
I’ve already mentioned that we’re all very different with different responses to different stuff. For this very reason, one of the best bodybuilding tips you can get is to experiment with your workouts and find what works best for you. Not only that but switching things up will help your body avoid getting used to a specific program, leading to a plateau.
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