Muscle growth tip: Train smart, not just hard

Bodybuilding is a science. Our growth in knowledge about how our bodies work and how to maximise their performance continues to expand with every new piece of research. While hard work is definitely essential, it's equally necessary to train smart to achieve excellent outcome in your muscle-building journey. The tips in this article offer proven, evidence-based strategies for bodybuilding success.

1. Get good sleep regularly

Consistently good sleep is probably the single greatest determinant of your success as a bodybuilder. Good sleep does more than just make you feel better, it releases Human Growth Hormone (HGH), which is one of the most essential hormones your body releases to aid in the recovery and growth of muscle. In men, 60% to 70% of daily HGH is secreted during deep sleep, which happens early in your sleep cycle, that is, about two hours after you fall asleep.

Having consistently high levels of HGH in your blood allows your muscles to better absorb amino acids from protein, which in turn, builds more muscle. Therefore, no matter how strict and disciplined you are with your diet and training regime, if you’re not getting enough good quality sleep most nights, you’ll sabotage any potential benefits you could have otherwise gained.

2. ’You are what you eat’

The reason old sayings, like ‘you are what you eat’ hang around for as long as they do, is because they’re usually right. While this saying applies to anyone and everyone, it is paramount for bodybuilders. Before you go leaping in headfirst, make sure you actually sit down and think about what it is that you want to achieve from your bodybuilding. Do you want to dramatically gain muscle mass or create super ripped lines? Once you’ve determined that, build your plan around that. For weight gain, aim for the following calorific breakdown in your diet of 30% protein, 60% carbohydrates, and 10% fat. If you want to lose weight, calories in your diet should come from 35% protein, 55 – 60 % carbohydrates and 5 – 10% fat.

3. Use quality supplements

Supplements can make a massive difference to your training, recovery and ultimately your bodybuilding results. There are an absolute plethora of supplements on the market, including proteins, amino acids, creatine, herbs as well as pre-workout, during workout and post workout formulations! If you want to order online from a reputable site, take a look at Second To None Nutrition for a comprehensive range of quality bodybuilding supplements.

4. Get the right training regime

Years ago, diet and exercise recommendations from health professionals generally took a one-size-fits-all approach. As the body of sports science and research continues to grow and expand our knowledge of just how amazing our bodies are, so too does cutting edge info on how to get the biggest bang from your exercise buck. As with diet, you need to determine what you want to achieve and tailor a program around that or consult a fitness professional for a custom-made program.

5. Keep yourself motivated

One of the hardest things in any training program is staying motivated and on target. We’re all motivated in different ways, so find out what works for you and build that into your daily life and routine. You might find it helpful to put photos on the fridge of the type of physique you’re aiming for or to start up a saving account that regularly deposits money into for a holiday as a reward when you finally reach your goals. Make sure you also map out intermediate goals and milestones, so you can track your progress and spur yourself on even more.