Here are a few pointers in maximising your potential in the gym & gains...if you fail to plan you plan to fail, enjoy the read
1, Have your mind set - if you do not feel like training, give yourself a kick up the arse & look in the mirror, if you don't like what you see, get off that sofa & get yourself down the gym...
2, Patience - if you haven't got patience in bbding, IT'S SIMPLE. YOu are in the WRong SPort. None of this i want to put on 20lbs in 2 months but i keep my abs & stay lean bullshit. All in good time, it will happen, b'cos, wether you like it or not, it takes years NOT months to build a body to be proud of
3, Get your WO in order - think of what you're going to do, how you're gonna do it & what will you benefit from doing so. No good in strolling into the gym banging out reps for the sake of it
4, Get you Pre\PostWO meals\diets in order - diet is everything in bbding, before a WO always have something to eat about an hour before hand, some complex carbs like half a cup of brown rice or oatmeal with a bit of whey. PostWO have another serving of whey with creatine straight after training, followed by another meal an hour later with some BCAA. Also try eating a minimum of 5 meals a day to speed up metobolism so this way you are using nurishments rather than wasting them like you did when you were only eating 3 meals a day. Try keeping to a 2:1 ratio on carbs & proteins, & up your veggie intake
5, Train your legs - this is one of the biggest mistake anyone in the gym could make. How can you call yourselves a bbder if you don't burn those wheels. It's proven that training your legs once a week raise gh levels in the body,,,YOu will grow quicker
6, Keep a log book - record sets, reps, exercises,meals & supplements, to establish your goals weather you need to up your reps or up your weight load or eat more. It can help FOrce your muscles into growth
7, Supplementation - so many new things out there that are rip offs, why not try sticking to a good whey product like
ON whey, stay away from Muscletech &
Animal Pak...
Here's a good BASIC stack for any bbder getting started;
Whey - ON whey (recommended by many)
Creatine mono - Prolabs (personal recommendation)
BCAA - ON BCAA (personal recommendation)
Flax seed\Fish oils
Multi Vitamin
Casein - i use Reflex Casein (Casein is optional, but highly recommended)
8, AAS' or Hormones (this includes PH, IGF, GH, insulin) - in bbding we get so many guys under the age of 18 wanting to do gear as an easier way out into getting bigger, more defined...etc. So if this applies to YOU,,,READ CAREFULLY...at 18 you don't need any hormonal altering drug\supplement as your test levels are going to be at it's highest. Use it wisely & i assure you, it will work out for you for the better. Stay away from gear till you're atleast 21 with 5 years of serious NATURAL training & dieting under your belt. Once you hit your natural peak, will be the time to consider using, if you must go down that road. Don't make the same mistake as others did
9, It's mind over matter\Motivation - Mentally picture yourself knocking out big numbers with a big weights & gear your mind up. Think of yourself being massive & ripped one day & make it happen. DREAMS CAN BE MADE INTO REALITY, all you have to do is believe. Convince yourself that you can lift any weight, convince yourself that you aren't there to play around, you are there to lift heavy
10, Cut the chat - being in the gym isn't a fuckin mothers meeting. Gyms aren't for sociallising or having a laugh, there are specific times you can do all that, YOU are there for a purpose, to become a top bbder, cut the shit & fly straight. SHUT UP & TRAIN
11, Clothes - Make sure you're comfortable & say for example you are training your biceps, you wanna be able to see the sqeeze & concentration on that peak. No good hiding it, wear a sleevless shirt. Same goes for leg days, wear some shorts, you should be able to see what your muscles are doing, or more like what you are doing to your muscles. Leave jewellery at home, no need for the bling whilst you're squating or benching, you're not there to impress anyone, so there's no need for it
12, Leave you Mobile\Cel Phones OFF - Nothing pisses me off more in a gym than some stupid little mother fucker walking around the gym talking on his phone, leave it at home or turn it off
13, Leave your EGO's at home - i'm not even going to get into this one cos i won't stop, lol...but you get the picture
14, Warm up sets & stretching - alot of guys fail to do so, each exercise add a warm up set & stretch the muscles before going heavy
15, Come & be my friend, Get a WO buddy - more motivational help & to spot you when you do your heavy ass sets
16, Fluids - DRINK ALLLLLLLLOT OF WATER throughout the whole day, stick to 2 gallons of suger free fluids a day...ATLEAST
17, Cardio - i can't stress how important cardio is. Before you lift some weights, go on the stepper for 15 mins atleast before training. If you think about it, in order to grow, a bbder needs excessive amounts of calories to grow, sooner or later, you may have a great looking body, but what's the point in that if your heart's all fucked up & you can even walk up a flight of stairs without wanting to faint. Cardio is a must, bulking or cutting
TEAM BIG PAY CHECK 
