How to Maximise Your Bodybuilding Progress

Bodybuilding is great art, and also can be a science. However, the fitness world is filled with endless confusion. There are thousands of different experts selling you thousands of different routines, supplements and ideas. This bombardment of contradictory information results in a lack of understanding of the true way to develop a good physique.

When all is said and done, developing a strong and muscular physique can be understood through a few simple principles. It is in the effective application of correct principles that results are made. Stop spinning your wheels following fad diets, fad routines and wasting money on expensive supplements.

Bodybuilding is a matter of progressive resistance training, effective recovery, hormones and genetics. 


The reason for a muscle to grow larger and stronger is due to an increase in stress. As a result of greater stress on a muscle, it is forced to adapt.

If you are training in the gym week after week, month after month, but do not increase the weight or intensity of your exercises, there is no reason for your muscles to adapt.

The principle of Progressive Overload is a vital part of the muscle building process. You absolutely must increase the weight or the reps as often as you can in order to promote a growth response.

TO DO: Keep a training log and write down every exercise, rep and weight that you perform. Aim to add more reps and more weight over time. For example, you may now bench press 175lbs for 5 reps. Set a goal to bench press 225lbs for 5 reps. Each week you will aim to add an extra rep or a bit more weight on your bench press.


Your training could be on point. You could be the hardest working guy in the gym, but if you do not give the body adequate recovery, you will not get the results you desire. Training breaks down the muscles and causes a stimulus, however it is through proper sleep, nutrition and recovery that you grow and improve.


If you do not eat enough food, then you are not giving your body enough nutrients to grow. If you are eating too much food, you cannot lose weight. It is very important that you supply your body with the necessary calories, proteins, fats, vitamins and minerals in order to maintain health and develop a strong physique.

The best foods for bodybuilding are:

Meat, Seafood, Eggs, Heavy Cream, Butter and Cheese. 

These foods contain all the essential nutrients, proteins and saturated fat in order to maintain good health, hormonal levels and growth.

You can supplement this with:

Cod Liver Oil 

Cod Liver Oil contains high levels of Vitamin A, Vitamin D3 and Omega 3 Fatty Acids. It is the only supplement really worth using unless you have specific requirements for anything else.

To Gain Weight, increase your calories. 

To Lose Weight, decrease your calories.


Hydration is very simple. Drink Water when you are thirsty.

I recommend filtering your water with the Berkey Stainless Steel Water Filtration System. It will eliminate all nasty chemicals that are found in tap water. Otherwise, you can drink Spring Water.

If needed you can add electrolyte supplementation.


Sleep is when growth and repair take place. Get at least 8 hours per night in order to maximise recovery.

Turn the computers off and sleep in a completely dark, cool room.


Stretch after every workout and take part in regular mobility exercises in order to enhance recovery and maximise flexibility.


It is no secret that bodybuilding is a drug sport. You will never look like a professional bodybuilder or athlete naturally. These guys use performance-enhancing drugs and a massive amount of them.

As a natural, you can do certain things to maximise your testosterone such as eating saturated fat, getting lots of sleep, getting sunshine, avoiding chemicals and junk food.

However, if you really want to have a body like Superman and take your physique to the next level, hormonal manipulation is required. All physique models, bodybuilders and buffed up movie stars look that way due to the use of proper drugs. Hard work and dedication only goes so far in reality.


Genetics also play a huge role in muscle development. The shape and length of your muscle bellies will affect the way that your muscles look and how large they can grow. Factors such as bone structure and natural hormone levels are a big indicator of how well developed your body can become.

Some people are simply blessed with great genetics and will look good no matter what. If you aren’t so fortunate, you will simply have to be more efficient with your training, nutrition and recovery. However, understand that you will only look as good as your genetics will allow. Do not let this dishearten you. Focus on reaching your own genetic potential.


So get to the gym. Train intensely. Focus on increasing the weights over time. Make sure to supply your body with adequate nutrition and rest in order to recover effectively and above all, stay consistent!

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