There are many different theories and methods when it comes to weight training and bodybuilding. Go to any bodybuilding forum and there are thousands of opinions, giving advice on what you should do.
Open any of the magazines and between the pages of ads for supplements, you have elite level athletes on the juice talking about insane training methods.
There are only 3 P’s that you need to know. I’m pretty sure that almost everyone will agree with this. They will work for you regardless of your experience or levels of fitness, and they will work in life.
If followed diligently, you will see and feel the difference for as long as you practice them. They are progression, performance, and persistence.
Progression is the ultimate key to success in the gym, or in life for that matter. If you don’t progress, you will become stagnant. At it’s very simplest form it is, “one more rep.” Add one more rep to each set, every day. Add five pounds to the bar every week of your workout.
You will not, however, set new records, or drive yourself to new limits every day. In the beginning, when you start training, progression will come quickly, but after a while, the gains won’t come so fast. Weight training is about looking at the big picture and setting long-term goals.
Everyone wants to gain 20 lbs in six weeks. But what if you gained just two pounds a month? Doesn’t seem like a big deal right? Well, that turns into 24 pounds in a year. Assuming that your diet was on point, imagine what 24 pounds of muscle would look like on your frame!
As you strive to progress, don’t sacrifice form in the attempt to get more out of yourself. Sloppiness will lead to injury and the only one you are cheating is yourself.
The first few reps of a set are usually easy, that doesn’t mean that you just rush through them. Pause and squeeze at the top of the contraction. Use a timed cadence. Change that cadence up every two weeks or so. Always control the weight, if you can’t, take a few pounds off the bar. It’s not about ego.
“Putting down the requirements of successful bodybuilding on paper is easy, it’s putting into practice that is the difficult bit.” Stuart McRobert.
Don’t get distracted by all the routines out there and keep changing up what you’re are doing. Pick one and run it for about 3-5 weeks. Have you made gains? Keep doing it.
There will be periods of time when you won’t make gains. Keep a log, include your meals and sleep patterns. Have things changed, more stress than usual?
Never give up, fight through the issues. Every mistake made can be a lesson learned if you pay attention. Day after day, week after week, etc. Keep at it.
If you are getting close to over-training, deload, or take a couple of weeks off. Your body will thank you for it and you may find that you come back stronger. But come back.
Following these three P’s will help you both in and out of the gym. Have you ever noticed that the people that are truly successful in the gym are generally pretty successful in life? Coincidence? I think not.