The four pillars of bodybuilding should be like a blueprint that's adhered to every cutting and bulking cycle! If you follow this simple system then you will build bigger muscle when bulking and burn fat quicker when cutting! Use the four pillars as all the professional bodybuilders follow when building muscle.
So, You Want To Build Muscle?
So you want to start the long yet rewarding journey of bodybuilding. That's great! With information overload, it’s hard to keep track of what you need to start. So let’s make this a natural process. There are only four bodybuilding pillars you have to follow as a rule, which I guarantee will get results. These four pillars will get you through years of bodybuilding, straight out of the beginner zone.
Before we go over the four pillars, let’s talk about some issues that beginning bodybuilders, go through! The first problem is usually motivation. Getting the motivation to get yourself to the gym is hard.
The Basics Of Bodybuilding
- Working out
- Consuming the right foods
- Sleep, Rest, And Sleep Some More!
- Supplements & Extras
To find that motivation, I always ask myself these two questions. I suggest using these when you just aren’t feeling the gym on an assigned day. The first is, “What would I be doing right now if I wasn’t working out?” The 2nd question is, “What will I do instead of going to the gym to help me tomorrow?” If I can’t find the right answer to those questions, I usually drag myself into the gym, and so should you!
Remember if you do not work out for the first day, why would you be going the day after? It can become a trend if you do not go to the gym correctly. Unless your ill or an emergency occurs then get your ass down the gym! A new TV show should not count as an emergency!
#1 Training – Pillar #1
One of the most important factors when you want to get jacked. Getting yourself into the gym is extremely difficult, but once you motivate yourself, you have to consider how to start working out. There are lots of workouts out there, but I believe in being efficient with your valuable time at the gym. I recommend a powerlifting routine for bodybuilding beginners.
Now, I know that sounds scary, but it’s not as bad as you think. A powerlifting routine mainly consists of:
- Supplements & Extras
You can also work on accessories, but the big 3 gives you those compound movement gains.
What I mean by this is that when you are trying to build muscle, the first thing to do is get stronger. The stronger you are, the more muscle you will have.
Powerlifting gets you the fundamentals of working out. If you know how to do squatting, benching, and deadlifting, you can belong to any gym. I recommend the strong lift routine, which is one of the most significant ways to get your numbers and muscles up the quickest way.
#2 Nutrition – Pillar #2
In all reality, I should be putting this one at #1. Working out is essential, but eating the right diet can be the single most significant factor in how you look!
The reason why it’s #2 for me is that even if you ate correctly, you could be skinny, but you can’t get jacked. Now, when you read about the diet, there are all sorts of crazy ideas on how you should eat, so let me keep this simple. The first thing is to go on a website and use one of those calorie calculators.
- Record what your eating
- Think protein & eat protein
- Avoid fast food and junk foods
- Eat whole foods and not proceeds foods
The next thing is to go download the “my fitness pal app” on your phone. Now I know you don’t want to count calories. I understand it's incredibly hard, menial, and terrible. Here is the deal. If you continue to count calories for the next week, you will be shocked at the calorie content of your favorite foods. Some will be lower, but most will be much higher.
After you get an idea of how much calories your foods have, I say stop counting calories. Just count grams of protein. If you make sure to get your 75% of your body weight in grams of protein, you will be doing well. If you want to do this the right way, eat whole foods, and cut down on fatty foods, like ground beef, and fatty steaks. Following these relaxed rules, I can guarantee that results will come through in weeks!
#3 Recover – Pillar #3
Now, this is probably the most underrated pillar of building muscles that beginning bodybuilders need. When you’re stressed out and sleeping 6 hours a week, it takes a significant toll on your body. Most of your growth and recovery happens in your sleep. Taking away from that can seriously hurt your potential. There has been tons of research done on the topic, and scientists are starting to coin the term sleep debt.
- Go to bed early
- Get eight hours or more a night
- Prioritize your sleep over your TV
They say that if you need 7 hours of sleep (everyone’s different) and you only get 6 hours every night, sleep debt builds up. In fact, after one week of this, your cognitive abilities drastically decrease. Sleep is essential and is one of the best ways for you to get jacked quicker. Make sleep a priority, and get to bed early every night. It’s worth it compared to watching that last Netflix episode (that will always be there!).
#4 Extras – Pillar #4
Now, this is probably the least important thing you need out of the four pillars, but still, it is also the most frequently talked about when considering bodybuilding. For beginners, this can be a challenging field to navigate, with so many people telling you all kinds of loony tunes junk science.
I have listed what my choice of supplements here for beginners who want to get ripped and bulked quick! Most top branded supplements will be an excellent addition to your muscle growth because your body is going to need extra protein for the first few months to accommodate your rapid muscle growth!
Here’s what you need to know:
First, don’t spend a ton of money on supplements if you haven’t consistently been going to the gym. Once you get a routine in place and are committed, then consider supplements.
The first thing I would recommend is protein. If you are having a hard time reaching your ideal amount of protein, protein powder is an easy way to get yourself those last 30 grams of protein. If you get enough protein in your diet naturally, or if you already have one, get a multivitamin. Because they make sure that your body is functioning at peak performance, deficiencies make your body inefficient, which can lead to unproductive muscle growth. If you follow these four pillars on your new road to bodybuilding, your beginning days will be full of significant muscle gains and glory. So get started!