Becoming a champion bodybuilder isn’t about out-training everyone else. There are athletes in every gym and field in America who probably train much longer and harder than the top bodybuilders you see on stages and in magazines. The reality of bodybuilding is that the men and women who display the most perfection in terms of their recovery factors are the ones that see the most new muscle growth. Let’s take a closer look at each of the ways we can influence our muscle growth once we leave the gym.

Food

First and foremost, you need a caloric surplus if you wish to build new muscle. Beyond that, you need to ensure you are consuming adequate grams of protein. This will lead to an abundance of amino acids present in your nitrogen-rich blood, a formula that gives your exhausted muscles the tools they need to grow following a tough workout.

Exercise

When you train, train like an animal. Then, get out of the gym. Don’t spend two hours using free weight movements for chest. You can only stimulate the muscle group to a certain point before you begin to tap into your recovery resources. When you reach that point of training some time around the 60-minute mark, it’s probably time to call it a day on the weights. If you still have the energy to train longer, than you didn’t train hard enough for that hour!

Cardio

It’s important to keep some cardiovascular exercise in your training. This will ensure you have good cardiovascular health, as well as help with appetite stimulation. The 200 calories you briefly burn with some cardio will allow you to eat an additional 500 or 1000 calories later in your day.

Rest

If you want to be the best bodybuilder onstage, you can’t just out-train everyone else. You have to out-rest them too! Remember that our muscles grow only after they have had a chance to recover, rest and grow. Give them that chance by sleeping 8 hours nightly and taking one hour of rest each day.

Vitamins

Vitamins B, E, C, A, and others provide a wealth of recovery agents that assist not only with muscle-building functions, but also for your overall health and vitality. Give you organs, your brain, your bones, your skin, and yes – even your muscles – the tools they need to grow and recovery by taking your vitamins each day!

Mindset

Most people just assume the ‘mindset’ associated with bodybuilding involves being aggressive and having a lot of attitude. The truth is, while being an animal in the weight room is useful for stimulating gains, it is the mindset you display during the recovery phase which is most influential upon your muscle gains. Look at some of the great bodybuilding champions of years past. They all display a laid-back, stress free demeanor. You don’t see too many ‘hyper’ lifters in the bunch, and those who are – the trash talkers – usually fizzle out rather quickly. Maintain a relaxed demeanor and you will grow!

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