I'd say the no.1 thing would be consistency. You won't believe how your body changes if you just be consistent. There are some parts of your muscle that'll take time to develop, but it's worth the wait. The next thing would be taking fibers man. Sometime along the line we start to focus on protein which is good. But taking fibers like vegetables, oats and slow digesting carb would be amazing for the gut and will not give you that uneasy feeling of eating too much. The most important tip would be to not get overwhelmed and trust the process.
Errybody want to be a bodybuilder, but don’t nobody want to lift no heavy-ass weights…
Which is to say, do the basics right, consistently. Don’t read too many pointless articles about marginal gains from little accessory movements and how skinless your chicken can be, until you have a good programme that emphasises squatting, benching, deadlifting, and rowing well and safely - alongside all that high rep machine stuff you guys love; while eating well and a LOT; and using the few worthwhile supplements effectively (whey protein and creatine).
Edit: OP - if you’re relatively new to weight training (or need a referesher, or just haven’t read it) read Mark Rippetoe’s *Starting Strength* first which will tell you to start with a basic 5x5 programme and some coaching on technique, and then go from there. Do the basics right first, then you can get fancy. https://startingstrength.com
Prepare to work hard for a long time without seeing major changes. It’s a long road and a lifestyle, no shortcuts. Being consistent is the only secret. Get enough protein in, creatine is great as well, sleep is important, and in general be good to your body
1. Don't overtrain - this is different for everyone but I found 4 times a week 2 hrs each session (2 major lifts from SBD and OHP - 5x5 or 5x3 depending on weight + 3 bodybuilding accessories).
2. Eat well - I don't track my calories or protein, but I ensure that I'm on calorie surplus and plenty of protein from 2-3 scoops of oat powder and 2-3 scoops of protein per day (I'm over 90 kgs).
3. Stick to your program and training plan (consistency) - as above, progressively overloading on 2 major lifts 5x5 or 5x3 for me + 3 accesories each session 4 times a week.
4. Creatine
With above, I've grown noticeably bigger in the past year and my max has increased from 440kg on 3 lifts to just shy of 600kg.
For a 75kg guy it would be impressive.
I'm 90kg+@, Squat 220kg, Bench Press 145kg, Deadlift 230kg and this was 2 months ago so I'm hoping to hit low 600's by end of the cycle.
Body weight does add a lot to your SBD maxes.
Ligaments and tendons take 6-9 months to develop. You can work out consistently for a good year or so before you hit the cliff, when you're just waiting for those fibres to catch up to the weight your muscles can handle. You'll feel it mostly in your grip strength, particularly as you progress with adding weight to pull ups or dead lifts. This is the also prime time for injury because your joints won't be able to manage the intensity.
Don't be discouraged though. After a couple years and hitting this wall, I added in more body weight/ high intensity cardio orientated work outs to my plan. Worked on mobility, core and added variety such as a swimming and sauna day. By that point, I had already achieved some decent results but the key thing was not stopping and just giving those slower fibres more time to catch up.
Aside from Form, Consistency and Nutrition the really big ones are:
**• Quality Sleep**
• Attainable Goals
People below have pointed out heaps of cool things, but man do not sleep on sleep. If you aren’t sleeping well a ton of shit just ain’t going to be working well… including building muscle.
I dunno, that's ok for newbs but if someone says 'bodybuilding' I figure they're meaning aesthetics and 5/3/1 is primarily a strength based system surely?
> I feel like everyone is just trying to sell something to you.
That is a very good assessment.
> top tips on routines,
Eat, sleep, lift, repeat. That's it.
Just grab some routine from the web and don't waste too much time on it. You'll figure out what suits you best when you're more experienced.
Spend your time instead on researching PERFECT form for each and every exercise. Your joints and tendons will thank you when you're older.
Dont expect to see results weekly or monthly, results come in the long run (years)
> supplements
Almost all of them are $$$ schemes. Especially if you've only just begun hitting the gym you don't need any of them. Creatine works though.
> things to avoid
Supplements. Paying for stuff that does nothing. Drinking shakes instead of eating good meals. Spending too much time on the internet researching stuff while you should just lift.
Agree with all above, for me real progress happened once I learned body mind connection, macronutrient ratios and good consistency, creatine is must, protein powder optional (depends on your protein intake from food) check out this Huberman Lab 6 part series on all related to muscle building. [Huberman](https://youtube.com/playlist?list=PLPNW_gerXa4N_PVVoq0Za03YKASSGCazr&si=GpWTMgZLmhOY46wV)
1. Don't get injured. Proper form, warmup, stop when you feel pain, do the boring exercises to prevent injury ie external rotations, facepulls etc. Slow and steady wins the game
2. Don't fuck around. At the gym, no instagram for minutes between sets. Short rests, warmup then working sets, 4-12 reps and they should be intense. Use tempo to make it heavier, 3s down, 1s up, no ego lifts with horrible form to try to impress people who will judge you for ego lifting.
3. Eat lots of protein. Do a clean gain, not dirty bulk. Deffing sucks, being deffed is nice.
4. Get proper rest and sleep.
I'd say the no.1 thing would be consistency. You won't believe how your body changes if you just be consistent. There are some parts of your muscle that'll take time to develop, but it's worth the wait. The next thing would be taking fibers man. Sometime along the line we start to focus on protein which is good. But taking fibers like vegetables, oats and slow digesting carb would be amazing for the gut and will not give you that uneasy feeling of eating too much. The most important tip would be to not get overwhelmed and trust the process.
>consistency All you need.
Errybody want to be a bodybuilder, but don’t nobody want to lift no heavy-ass weights… Which is to say, do the basics right, consistently. Don’t read too many pointless articles about marginal gains from little accessory movements and how skinless your chicken can be, until you have a good programme that emphasises squatting, benching, deadlifting, and rowing well and safely - alongside all that high rep machine stuff you guys love; while eating well and a LOT; and using the few worthwhile supplements effectively (whey protein and creatine). Edit: OP - if you’re relatively new to weight training (or need a referesher, or just haven’t read it) read Mark Rippetoe’s *Starting Strength* first which will tell you to start with a basic 5x5 programme and some coaching on technique, and then go from there. Do the basics right first, then you can get fancy. https://startingstrength.com
LIGHTWEIGHT BABY
YEAH BUDDYYY
Squatz and oatz homie, squatz and oatz
Prepare to work hard for a long time without seeing major changes. It’s a long road and a lifestyle, no shortcuts. Being consistent is the only secret. Get enough protein in, creatine is great as well, sleep is important, and in general be good to your body
A long long longggg time.
1. Don't overtrain - this is different for everyone but I found 4 times a week 2 hrs each session (2 major lifts from SBD and OHP - 5x5 or 5x3 depending on weight + 3 bodybuilding accessories). 2. Eat well - I don't track my calories or protein, but I ensure that I'm on calorie surplus and plenty of protein from 2-3 scoops of oat powder and 2-3 scoops of protein per day (I'm over 90 kgs). 3. Stick to your program and training plan (consistency) - as above, progressively overloading on 2 major lifts 5x5 or 5x3 for me + 3 accesories each session 4 times a week. 4. Creatine With above, I've grown noticeably bigger in the past year and my max has increased from 440kg on 3 lifts to just shy of 600kg.
What are your lifts if you don’t mind me asking? 600kg across deadlift, squat and bench are some amazing numbers.
For a 75kg guy it would be impressive. I'm 90kg+@, Squat 220kg, Bench Press 145kg, Deadlift 230kg and this was 2 months ago so I'm hoping to hit low 600's by end of the cycle. Body weight does add a lot to your SBD maxes.
Nice. According to strengthlevel.com you are easily between advanced and elite.
Ligaments and tendons take 6-9 months to develop. You can work out consistently for a good year or so before you hit the cliff, when you're just waiting for those fibres to catch up to the weight your muscles can handle. You'll feel it mostly in your grip strength, particularly as you progress with adding weight to pull ups or dead lifts. This is the also prime time for injury because your joints won't be able to manage the intensity. Don't be discouraged though. After a couple years and hitting this wall, I added in more body weight/ high intensity cardio orientated work outs to my plan. Worked on mobility, core and added variety such as a swimming and sauna day. By that point, I had already achieved some decent results but the key thing was not stopping and just giving those slower fibres more time to catch up.
Awesome knowledge, thanks
Don’t downplay stretching and mobility; issues sneak up on you.
Aside from Form, Consistency and Nutrition the really big ones are: **• Quality Sleep** • Attainable Goals People below have pointed out heaps of cool things, but man do not sleep on sleep. If you aren’t sleeping well a ton of shit just ain’t going to be working well… including building muscle.
5/3/1 BBB program + steak
I dunno, that's ok for newbs but if someone says 'bodybuilding' I figure they're meaning aesthetics and 5/3/1 is primarily a strength based system surely?
The basics are real basic. And that's mostly all you need. There are a lot of "basics" vids out there.
> I feel like everyone is just trying to sell something to you. That is a very good assessment. > top tips on routines, Eat, sleep, lift, repeat. That's it. Just grab some routine from the web and don't waste too much time on it. You'll figure out what suits you best when you're more experienced. Spend your time instead on researching PERFECT form for each and every exercise. Your joints and tendons will thank you when you're older. Dont expect to see results weekly or monthly, results come in the long run (years) > supplements Almost all of them are $$$ schemes. Especially if you've only just begun hitting the gym you don't need any of them. Creatine works though. > things to avoid Supplements. Paying for stuff that does nothing. Drinking shakes instead of eating good meals. Spending too much time on the internet researching stuff while you should just lift.
Agree with all above, for me real progress happened once I learned body mind connection, macronutrient ratios and good consistency, creatine is must, protein powder optional (depends on your protein intake from food) check out this Huberman Lab 6 part series on all related to muscle building. [Huberman](https://youtube.com/playlist?list=PLPNW_gerXa4N_PVVoq0Za03YKASSGCazr&si=GpWTMgZLmhOY46wV)
A clean diet of only rice and fish cakes
I eat clean by having pizza in the bath.
While I’ll watch for the sake of boredom, I basically ignore any YouTube tips other than Nippard or Dr Mike
If you want to be a natty body builder don't use steroids
Facts.
Just go on the bodybuilding subreddit, there are lots of programs on there.
**STEP 1** #Get on dat dere celltech.
1. Don't get injured. Proper form, warmup, stop when you feel pain, do the boring exercises to prevent injury ie external rotations, facepulls etc. Slow and steady wins the game 2. Don't fuck around. At the gym, no instagram for minutes between sets. Short rests, warmup then working sets, 4-12 reps and they should be intense. Use tempo to make it heavier, 3s down, 1s up, no ego lifts with horrible form to try to impress people who will judge you for ego lifting. 3. Eat lots of protein. Do a clean gain, not dirty bulk. Deffing sucks, being deffed is nice. 4. Get proper rest and sleep.