Many bodybuilders get frustrated that they don’t make much progress at transforming their bodies.
Meanwhile, other guys they see at the gym seem to keep getting bigger every month. The big guys seem to know how to build muscle faster. Their lifts are going up, shirts are fitting tighter and girls are even checking them out and asking them for help!
While genetics do play a role in bodybuilding, there are 6 behaviors that successful bodybuilders exhibit – regardless of genetic capability – that put them ahead of the pack.
Check out our list below and ask yourself how many of these behaviors you can honestly say describe you.
Top 7 Things That Big Guys Do To Build Muscle Faster
1 – Consistency
Discipline and consistency are the most important thing in bodybuilding.
Simply put, if you aren’t consistent in your approach you will not make progress.
So what does it mean to be consistent?
It means you always go to the gym, even when you don’t feel like it. If you committed to doing 4 days a week you go no matter how busy or tired you are.
Even if you have to skip your shower after the workout so that you are on time for an appointment afterwards you do it (This is a last resort, we advise trying to move your workout to a different time of the day where you won’t show up covered in sweat). You’ve committed to only 2 cheat meals a week?
Then you only have two, no matter how much you are craving one of those donuts your co-worker brought in (don’t you hate when they do that?).
Say no to binge drinking sessions with your friends. You can still go, just be the designated driver or limit how much you drink – just whatever you do don’t start having those sugary mixed drinks!
Every time you go to the gym you give it 100% – every set, every rep. Never mail it in or go through the motions. Getting to the gym was half the battle (good for you on making it that far) now it’s time to get the most out of it.
Always update your workout log with your progress so you can identify weaknesses and make sure you are progressively increasing the weight of each exercise.
Finally, insisting that you hit your daily protein and water requirements so that your body has the building blocks it needs to grow.
This list isn’t meant to be exhaustive but only to underscore the theme of consistency.
People don’t fail because this is complicated, they fail because it takes a ton of discipline.
2 – Tracking Progress
This one frustrates us a lot because it can help alleviate a lot of the causes for lackluster gains. Don’t go complaining on some bodybuilding forum that “only guys that take steroids make gains” because you weren’t progressing.
Chances are you weren’t tracking your actual routine and therefore had no idea if you were progressing. With a training log you could have gone back and looked at previous workouts to identify lifts where you have stalled.
Say, for example, you have been stuck at 10 reps of 185 pounds on bench press for the past 2 months. You know it’s time to change something up so you increase the weight a bit and go for less reps, or you do half-reps, slow negatives, etc.
Anything to mix it up and bust through the plateau.
However, someone who didn’t have a training log would have a difficult time realizing how long they had been stuck. They might do 10 reps of 185 pounds for 6 months straight.
How much do you think their chest and triceps grew during that time?
Keeping a log also challenges you to improve. You see what you did last week and make a special effort to exceed it – either in number of sets, reps or weight.
This sort of focus helps with the progressive overloading and will yield better results over the long run.
3 – Taking Creatine
If you aren’t taking creatine you are missing out on one of the most effective supplements out there.
There is tons of research out there that shows creatine is safe provided you are using a high quality product. The mistake people make is not taking it after they workout.
You see, it’s not a pre-workout supplement designed to get you fired up for a workout. What it does is maximize creatine phosphate levels in the muscle.
Before working out the muscles are already full, but afterwards they are empty and this is when a dose of creatine can really help you.
4 – Consume Enough Protein
Key word here is enough – because for every person out there who doesn’t get enough protein there is one who goes overboard and consumes too much, not allocating enough macros for carbs and fats which are also essential for muscle growth.
You want to aim for 1g protein for every pound of bodyweight and do that consistently – that means every day!
This amount will be sure to give your body exactly what it needs without going way over and above.
Once you hit this amount focus on filling the rest of your daily calories with high quality carbs and healthy fats. This will ensure you get the most bang for your buck when it comes to your workouts.
After all, who wants to go to the gym 5 days a week and fail to make gains all because the diet was slightly off?
If you notice you aren’t making the progress you were hoping for (provided of course it was a realistic goal) then start looking at modifying your protein intake.
5 – Keep your Eyes on the Prize
Too many guys new to bodybuilding get bogged down in the day to day grind of it all.
They think about how much they hate leg day, how tired they are and how much they’d like to skip their chicken breast dinner and go out for burgers with their friends.
Successful guys on the other hand stay focused on their goal physique. They know that having that amazing body will feel better than any food tastes and that all the hard work they are putting in is a small price to pay.
They take progress pictures of themselves and see the transformation of their bodies over time.
They look forward to their next trip to the gym so that they can finally break that bench press plateau and get even joooocier.
6 – Get Plenty of Sleep
The great thing about sleeping is that it doesn’t require much effort. After a tiring day most people don’t have much trouble falling asleep – the problem is they just don’t get enough of it.
You need to make sure you allocate at least 7-9 hours per night depending on your personal needs. This will insure you don’t waste any of your hard work in the gym and your discipline in the kitchen.
In addition to messing up your gains, not getting enough sleep can make you moody, weaken your immune system and make it harder for you to focus.
It is also linked with testosterone – people who sleep less than four hours a night have 60% less testosterone than their 8 hrs per night counterparts.
7 – Testosterone
Unlike most other muscle building blogs, we keep it real with you.
Most of the fitness model that you see with a huge following on Instagram are taking steroids.
That’s the truth. Even though they all claim to be natural.
It’s still one of the most dumbest things you can do to your body.
Because not only does it f**k up your natural testosterone production but also does it come with nasty ass side-effects. Such as baldness, man-boobs (disgusting bitch-tits) and you can even become infertile.
Besides and luckily we live in a world where the supplements industry has already developed natural testosterone boosters. That can SAFELY boost your OWN testosterone production.
I’m not going to lie, it doesn’t boost your t-levels as much as the synthetic stuff.
But that doesn’t mean they’re ineffective.
Just make sure that your testosterone booster contains these proven ingredients, found in our ultimate testosterone guide. Because there are some companies out there that put ineffective fillers in their products.
How many of these steps can you honestly say you follow?
If you aren’t getting the kind of success you want in the gym chances are at least a few of these resonate with you. Now it’s time to make the changes necessary and adapt the behaviors and mindsets of those bodybuilders who have had the most success in this field.
It’s only then that you will really start to transform your body.