Getting in great shape is something that everybody wants to do at some point, the problem is that not everyone actually takes action to achieve to it. In order to build a body that looks like a chiseled Greek god or goddess, there a few things you need to understand.You need to know what your goal is first and foremost, if you have extra fat than you need to cut first, if you try to build muscle with excess fat on your body you will only get fatter due to having to be on a calorie surplus.
If you're skinny then you need to start with a calorie surplus so that you can start building muscle.Next you need to implement the correct diet to go along with your goals. You need to understand the correct ratio of macronutrients in your diet. Remember you can be the hardest working guy or girl in the gym but if you don't provide your body with the right types of fuel, your results will be crap.
The last thing I'm going to mention is when you're working out and slinging the weights you need to work your ass off and don't half ass anything. Every workout you need to bring the intensity to an all time high while progressing either in reps or weights on each exercise. You need to make your body feel threatened from the workouts you're performing in order for it to feel the need to get stronger.
You Should Progress With Every workout.
If you lift progressively heavier loads from week to week, you should see an increase in size and strength. The last rep of a set should be one rep shy of complete muscle failure. If you can do more than 8 reps (15 reps for legs) you need to add more weight. The next time you do the same exercise you should be able to do one more rep or add weight.
The Best Muscle Building Exercises
Bench Presses, Standing Barbell Presses, Squats, Deadlifts, Rows, Chin-ups
Drink lots of water!!! Your muscles are made primarily of water. When you drink at least a gallon a day your muscles will repair quicker, look fuller and the water will allow your body to convert fat into energy.
Rest and Training
A muscle must have time to grow before the next workout. So don’t train a muscle group more than once a week. A good example of this is, Day 1 chest/triceps-Day 2 back/biceps-Day 3 shoulders/traps/abs-Day 4 legs
Eat Enough of The Proper Food
You have to include the proper amount of calories and macronutrients to allow your body to build muscle. Your body already has nutrient needs to make sure you stay alive so you have to create a calorie surplus to give it enough energy to spend on muscle growth.
always stay Motivated Never forget your goals
“the Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds will always be two hundred pounds”
“As soon as a milestone is passed, it’s significance fades, and the focus is shifted to some other marker further down the road. No matter what you do or how satisfying it is in that beautiful moment in time, immediately you want more. You have to, if you want to find out how good you can be”
” You are right to be wary. There is much bullshit. Be wary of me too, because I may be wrong. Make up your mind after you evaluate all the evidence and the logic”
” Nothing can stop the man with the right mental attitude from achieving his goal, nothing on earth can help the man with the wrong mental attitude”
” There are no shortcuts. The fact that a shortcut is important to you means that you are weak”
” Always remember this…there is only ONE recipe for strength. A secret recipe that was handed down from Sandow to John Grimek to Paul Anderson to Vasily Alexeev to Bill Kazmaier to me. Now I’m giving You that magical recipe…hard work plus proper nutrition plus time equals strong”