There you go. Not very exciting is it?
The key to getting a great body doesn’t lie in a brightly-coloured pill bottle making wild claims.
Nor does it come at the end of a fashionable new workout, or finally reaching double figures on the bench press, or standing next to the biggest guy in the gym and hoping that hypertrophy happens via osmosis.
While all these may make a fraction-of-a-percentile of difference (save for the last thing), the key decding factor in whether or not you acheive your goals is consistency.
The sad truth is, building a good body takes years, sure you can make noticable and staifying improvements in just a few months if you’re a newbie, but any subsequent gains will take longer, and require more and more effort.
It will be of little surprise that many give up completely before a year is up, while others will periodically give up and ‘get back into it’.
Taking up training again after a lay off is admirable, but will only truly worth it if you stick to it indefinitely and train consistently.
Rest is of course essential to allow your muscles to recover and grow, but some people use this as an excuse to miss training for days on end.
The truth is, if you are performing a body part spilt, you can train for days in a row without rest.
There really is no set rule for training frequency, but I tend to auto-regulate rather than sticking to a struct schedule.
This means taking one day at a time, if you’re tired or bust on a certain day, miss training and just pick up where you left off.
It doesn’t matter if you’re not hitting a certain number of days a week, the only rule I’d recommend is never take more than 2 days off in a row, no matter what you’re training for.
Here are a few tips for maintaing consistency;
- I like to train legs on a Sunday evening. Legs are a tough body part and getting them out the way early doors sets you up perfectly for the rest of the week. You’re almost always guaranteed to get a squat rack on a Sunday evening
- Always train on Monday – if you’ve also trained on Sunday and you’re doing a 4 part split this means you’re half done by the first of day of a new week. Of course this doesn’t mean you get the rest of the week off, it just gives you a great mental boost.
- If you have the energy – train, you’ll never know when you have a tiring or stressful day coming up and you need an evening off
- If you having nothing on – train, you might have a surprise social event come up that you really want to attend, and training should not be the be all and end all
- If doing a body part split start and end with a heavy lower-body compound movement, e.g. perform squats on the Sunday, then Deadlifts on the following Thursday or Friday. This will give you plenty of recovery time and keep your metabolism elevated on your rest days
- Hit the gym straight after work, trust me
- Make sure you’ve eaten properly on days you plan to train – missing a meal is a common excuse for slacking off a workout
- Believe – gains take a long time but you NEED to keep plugging away, don’t get demotivated if you don’t see change, if you’re training intensely and eating and sleeping well good things will happen
- Enjoy training – research constantly to find new training methods, keeping things fresh and interesting
- Accept that training needs to be a significant and permanent part of your life if you want to achieve your goals