Before you begin a fitness regimen, you need to know the basics of building muscle. Robert Wildman's 10 laws are exactly what you need to build quality size!
At the beginning of your muscle-building journey, you may think getting bigger sounds easy: "All I need to do is push and pull some weights to look like my favorite athletes on Bodybuilding.com!" In reality, however, many people struggle to build muscle and carve a leaner, fitter body. This isn't because they're not trying, but more likely because they don't have a solid plan or understanding of the process.
Although there's nothing easy about building muscle and losing fat, it doesn't have to be complicated. In fact, I can help you do it! As a sports nutritionist I have worked with collegiate, elite, and professional athletes, as well as bodybuilders, figure, bikini and physique competitors.
More importantly, I've also worked with people like you who were just getting started or struggling to make meaningful progress. I often diagnose those struggling to meet their fitness goals with what I call "MMS," or Muscle Mismatch Syndrome. MMS is common to those whose endgame aspirations are out of balance with clear, practical know-how. Symptoms of MMS include general confusion, frustration, and early goal abandonment.
Although MMS is common, all my experience has pushed me toward a simple prescription: good information! Yep, the best way to combat MMS is a little education. To make that education readily available, I've put together a list of muscle-building laws. These 10 laws are clear and usable, so you can easily implement them into your fitness plans.
Get started today!
Law 1: Build Your Blueprint
Define Your Starting Point
Where are you now, where are you going, and how are you going to get there? These simple questions have to be answered up front before you can get off to a solid start. If this isn't your first attempt to achieve a fitness goal, then it's a good time to bring these old ideas to the surface. It's important to remember what worked in the past, and what didn't.
As you gather information about your current weight, body fat, and performance level, your starting line will become much clearer. Knowing where you are now will make planning your fitness goals much easier and achieving those goals much more likely.
Determine Your Goals
Aside from your overall fitness goal, it's important to set small, achievable goals for changes in strength, size, and leanness. These small goals should be measured, recorded, and celebrated on the way to your big, overall goal. I suggest that you set realistic and conservative goals to ensure success and progression for the long haul.
For instance, a 10 percent gain in bench strength and 3 percent reduction in body fat in the first 60 days of training are small, realistic goals you could set for yourself. After you've achieved these short-term goals, remain conservative with each subsequent one you set, but keep setting goals on the way to your long-term target.
The changes you can expect to see will depend entirely on your workout and nutrition quality. (Don't worry; we'll dive into these details in some of my upcoming laws.) Moreover, how dramatic these changes will be depends on your beginning fitness level. If you're starting at a completely sedentary lifestyle, you can expect bigger changes earlier in the process.
Understand and Measure Progress
Once you have a goal and a plan to reach it, determine how you will track physical and performance changes.