Fifty short tips to keep in mind on workouts, exercises, nutrition, and supplements. These are meant to be simple do’s and don’ts – there are exceptions to every rule. For more information, read more in-depth articles available on learn.stsfit.com.
- Compound exercises are great for growth.
- Squats and deadlifts are the best exercises for bodybuilders.
- Learn proper form. Ask around, watch videos, or read articles.
- Stop missing workouts.
- Stop complaining about muscle soreness and don’t use it as an excuse to skip the gym.
- Eat a variety of whole foods to get your nutrition.
- Drink more water than you think you need.
- Sleep at least 8 hours a night. Take naps if you need to.
- Add butter, olive oil, sour cream, or cheese to meals to add calories.
- Not all supplements are bad, but claims can be misleading.
- Training is an art, not a science. Change your workout based on what your body is telling you.
- Progression of weight and volume is key to building muscle.
- Fat is not bad. Healthy fat is needed for healthy bodies.
- Cardio won’t kill your gains. It will help your overall health.
- Dips are the upper body equivalent of a squat: a compound exercise that can build you up fast.
- Eat as many fruits and vegetables as you want – they’re loaded with nutrients your body needs.
- Salt (aka sodium) is necessary for your body. Balance it with potassium.
- Triceps make up two-thirds of your arm size. Make sure to train them appropriately.
- Work your compound exercises before your isolation exercises while you have more energy.
- If your form starts to fail, stop.
- Don’t bounce your bench presses off your chest. This is ineffective and possibly dangerous.
- Eat different sources of protein for different nutrients: lean meat, poultry, eggs, and fish.
- Beginners need more rest than you think. Your body needs time to respond.
- Train compound exercises with moderate reps and heavier weights.
- Train isolation exercises with higher reps and lighter weights.
- Never think you’ve mastered a form. Form gets harder to maintain the more weight you add.
- Look for ways to make your workout harder, not easier.
- Do cardio after your weight lifting routine to save your energy for muscle building.
- Add volume only after you’ve built a good amount of strength.
- There is no magic number of sets. Listen to what your body is telling you.
- Taking a full week off from the gym can help you heal from pain and come back stronger.
- Believe that your workout will work.
- Eat when you’re hungry. Just make smart choices about what you’re eating.
- Great, easy snacks can include fruit, protein shakes, nuts, and cheese.
- Overweight lifters should use heavier weights and lower reps to encourage strength.
- Log your workouts to track your progress.
- Pick partners who are accountable and motivating. No one needs someone holding them back.
- Always try to improve on what you did last.
- Rapid weight loss tends to lead to rapid muscle loss. Losing 1.5 to 2 pounds of fat is sustainable.
- Train your abs 1-3 times a week. They are a small muscle group and bigger muscle groups are more important to train.
- Try rest-pause training if you’re tight on time.
- Don’t miss meals. Stay consistent.
- Use a pre-workout to give you a boost if you’re often tired.
- Testing your max all the time is unnecessary. Focus on building muscle instead.
- Get a life outside of the gym.
- Train like you want to keep training for years. Be consistent!
- Use the “shake and bake” rule. Protein “shake” right after training and a “baked” meal 30-90 minutes afterwards.
- Eat protein before bed. Casein protein shakes are a great option for slow digesting protein throughout the night.
- Start simple with supplements. Whey protein and a multivitamin are enough.
- Attend a local competition. Even just being there is good motivation.
Derrick Glass
