A Body-builder’s Guide to growth
Introduction
Have you ever wondered how bodybuilders are able to have so much muscle and so little body fat? Have you wondered how they are able to develop and improve their insane physiques? It isn’t magic, it isn’t some huge secret. It is the implementation of the elements listed below. Keep in mind that the most successful bodybuilders have become masters at all these elements and have likely spent many years doing so. That doesn’t mean that it is impossible for you though. You may be thinking, I don’t want to look like a professional bodybuilder, I just want to be in shape. Let me tell you that following these principles isn’t just the journey of a bodybuilder, but of also getting into the best shape of your life. You don’t have to be as serious or dedicated. But these are the foundational elements for improving body composition, muscle mass, fat mass, and developing the mentality needed for change.
Element 1 : Nutrition
What you eat is extremely important to the way in which your body functions. I’m not just talking about food sources, but also calorie and macro distribution. If you want to learn more about macro and macro distribution read my article Macros…What are they.
The best meal plan is the one that works for you. It’s not what worked for somebody else, it’s the one that is fitted to your individual needs and goals. Beyond that the right meal plan is one that you can be consistent and feel good on. Nutrition is arguably way more important than working out. Afterall, if you don’t have the energy required to build muscle, create the energy deficit for loss, or even have the energy to recover, you can’t expect your workouts to be able to be the sole driver of big change.
The right meal plan for you, is one that gives you the desired results and one that you can sustain over the long term. Don’t get it confused. The diet filled with pizza or ice cream may be the one that you could be the most consistent on but if it doesn’t give you the desired results, then it ultimately doesn’t work for you at all. It needs to have both the elements of enjoyment, and measurable progress that can be observed from achievement of desired result(s).
Breaking it down further, the best results can be seen when not only macronutrients are on point but also micronutrients. Micronutrients are vitamins and minerals, that support many different essential functions. So, it then becomes not just about the carbs, fats, and protein, but about the nutrients inside them. This is the main reason why eating clean and whole foods is superior. There is a reason why chicken, rice, and broccoli are the holy grail.
Theoretically, you can eat anything you want and lose weight or build muscle. All you have to do is just eat under/over your maintenance and the scale will start changing. You could eat all your calories from potato chips and soda and still lose weight. But this is not optimal. It is unlikely that you will feel good and be properly fueled in doing so. A better approach is to fill your calories with foods that you enjoy but are also nutrient dense.
Bodybuilders will typically split their calories into 4-6 meals per day, with each one being protein rich and focused on proper carbohydrate and fat distribution. Bodybuilders will typically lay most emphasis on two of their meals each day (pre-workout meal, and post-workout meal). These two meals are arguably the most important as it drives workout quality and fuels workout recovery. In addition to a proper and specific workout routine, these two meals ensure the best results from training sessions.
A well-balanced diet optimized for performance includes high-quality protein, properly distributed carbohydrates and fats, and 4-6 well-spaced meals, with a focus on pre- and post-workout nutrition. Prioritizing micronutrient-dense foods that you genuinely enjoy, while maintaining a caloric intake tailored to your specific needs and goals, is the key to achieving long-term dietary success.
Element 2 : Exercise Selection and Frequency
Not all workouts are created equal, and neither are we. Everybody has different proportions and body metrics, some of us are battling injuries. Therefore, what works for some people may not work for you. As with diet, exercise selection should be focused on your needs. Bodybuilders will select specific exercises to grow targeted muscles specific to them. If you have lower back issues, then preforming squats with a smith machine is likely to yield better results. No matter the movement or targeted muscle, you want to feel the stretch and contraction of the targeted muscle. If you are better able to do this, or prevent injury with certain exercises, then those are the ones you should stick to and prioritize.
As far as frequency goes, muscles will grow within the working set range of 10-20 working sets per week per muscle group. For more advanced lifters, you would want to fall within the high end of the range. In addition to frequency, your lifts should be challenging, and you should be pushing for progression with each session. Notice how I said “working” sets and not just sets. Working sets are ones that you are adequately fatiguing the muscle causing a stimulus. It is from this stimulus that muscles are able to grow.
If you are not tracking your workouts, you are missing out. You should be taking note of the exercises weight, and reps you have done during your last session so you can aim to beat them. Methods include higher weight, higher reps, more time under tension. This method of training is referred to as progressive overload. This is the foundational training element bodybuilders utilize to continuously pack on more muscle.
Element 3 : Workout Structure
The infamous training split, and how to structure it. If you are going into the gym doing the same workout every training session, you are missing out. If you divide your workouts into specific muscle groups, you can greatly increase the amount of stimulus you are giving to your muscles. One day dedicated to shoulders will surely have you within the 10 - 20 working set range, and same for all other muscle groups. For people who are really trying to add size onto their legs splitting legs into muscle groups 2 - 3 times a week is a good idea. In addition, splitting up your workouts into individual muscles will allow your body time to recover in-between sessions.
Typically, a training split will consist of two rest days, and five workouts each targeting a specific muscle group. Currently, my training split is
Monday - back and rear delts
Tuesday - hamstrings and glutes
Wednesday - shoulders
Thursday - rest
Friday - quads and glutes
Saturday - cardio, front delt, arms, and abs
Sunday - rest
My training split has changed over the years, based off what I needed to grow most. Again, it is highly individualized. In conclusion, select certain muscle groups to train on certain days and repeat the cycle. Aim to fall within the 10 - 20 working set range per muscle group per week, feel muscular contraction, select workouts that work for you, and workout with intensity.
If you are new to working out and are trying to put on muscle, it is likely that you will need to grow everything. So, break up your workouts into specific muscle groups in an evenly split fashion. Once you have achieved a solid foundation (this may take a year or so of consistent training) then you can start focusing on more specific muscles giving some bias or priority and hitting them with more volume and more specific exercises.
Element 4 : Consistency
One of the foundational principles of long-term success is the ability and skill to remain consistent. Even when you face setbacks or periods of inconsistency. The ability to jump back on and continue for long periods of time is what brings about real results. When it comes to the gym and dieting, the person that can show up, and stick to their meal plan the best will see the greater results. Consistency isn’t about never slipping up. Consistency is the ability to come back from times of inconsistency and stick to the program. As a general guide, if you do what you need to more days than you don’t you will have improved. It’s not about being perfect or chasing 100%. It is about majority.
Element 5 : Discipline
One of the most important aspects of bodybuilding is the ability to do whatever is necessary regardless of how you are feeling. Inevitably there will be days, sometimes weeks, or even months when you simply feel like you don’t have it in you. This is where the magic happens. If you condition your mind to do things when you don’t feel like doing them, you are increasing your mental strength and you are honing an important skill. Learning to stick to or rely on discipline rather than motivation is how you increase consistency. This is a life skill whose benefits go beyond fitness and health. Master this and your career, relationships, and goals are much more likely to thrive.
Element 6 : Hydration
Without water your muscles will suffer. Your muscles need water to bring nutrients into them. A good measure of water would be to aim for 2 – 4 liters per day. If you are anything like me and struggle to drink this much, consider using flavor packets to flavor your water. You can find them at most stores and most of them are low or no calorie.
Element 7 : Recovery
Muscular recovery is essential for strength development, injury prevention, and overall performance. Adequate sleep is the foundation—during deep rest, the body repairs muscle fibers, balances hormones, and replenishes energy stores. Massage therapy promotes circulation, reduces muscle tension, and aids in flushing out metabolic waste, helping recovery after intense training. Stretching maintains flexibility, reduces stiffness, and improves mobility, allowing muscles to perform efficiently while decreasing soreness. Hydration plays a crucial role in muscle repair—water supports nutrient transport, prevents cramping, and keeps tissues functioning optimally. By prioritizing these recovery strategies, bodybuilders maximize their training gains, avoid burnout, and stay consistent in their workouts.
Element 8 : Supplementation
Ensuring your body gets all the essential nutrients can be challenging, as food alone may not always provide everything you need. This is where dietary supplements play a crucial role in filling nutrient gaps, especially during a fat loss phase when calorie intake is intentionally reduced. Lower food consumption can make it harder to meet daily micronutrient needs, which is why strategic supplementation can help maintain optimal health and performance.
Here are some of the most important ones:
· Vitamin D supports bone health, immune function, and muscle recovery
· Iron is essential for oxygen transport and energy production
· Magnesium helps with muscle function, nerve signaling, and stress management
· Calcium is crucial for bone strength and muscle contractions
· Vitamin C supports immune health and collagen production
· B vitamins aid in energy metabolism and brain function
· Omega-3 fatty acids reduce inflammation and support heart health
The most common deficiencies include:
· Vitamin D
· Iron
· Magnesium
· Vitamin B12
· Iodine
· Folate
A High-Quality Supplement Will:
· Use third-party testing for purity and potency
· Have transparent labeling with clear ingredient sourcing
· Be backed by scientific research and reputable certifications
By prioritizing whole, nutrient-dense foods and supplementing wisely, you can support your health, performance, and recovery.
Element 9 : Mindset
Bodybuilders will typically adopt a mindset focused on improvement. They have dedicated themselves to the process of constantly improving. They recognize that the consistent application of these elements is what is going to bring about the greatest changes and improvement. It is a big undertaking and focusing your everyday around these elements can be challenging. It is a learning process that most bodybuilders have become accustomed to. From when they wake up to when they go to sleep, everything they do is focused on optimization and improvement with a mindset locked in on improving their physique.
Conclusion
While bodybuilders dedicate their entire lifestyle to optimization and improvement, everyday gym-goers don’t have to be as extreme to see results. Applying key principles like consistency, discipline, and structured training even in a balanced way, can create significant progress over time. Whether it’s sticking to a regular workout routine, fueling the body with proper nutrition, or prioritizing recovery, these small commitments add up. You don’t need to revolve your entire life around fitness, but embracing a growth mindset and making intentional choices will help you become stronger, feel more confident, and achieve lasting success without sacrificing balance in your everyday life. Every step forward matters, and your journey is entirely your own.
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