1. Having a Tough Time Gaining Muscle?

Try a body part split routine!

These have gotten lots of bad press lately, and that’s too bad, because if your goal is to gain lots of hard, beautiful muscle in record time, a body part split may just be the fastest way to do it! There’s a reason it’s utilized more than any other type of training split by figure competitors and bodybuilders alike — they know what works through years of experimentation!

Not sure where to start? Here’s a sample routine:

• Monday: Chest, Shoulders, Triceps
  * Incline chest press – 2 warm-up sets, 2 work sets of 10 reps
  * Flat flyes – 3 work sets of 12 reps
  * Millitary press – 1 warm-up, 2 work sets of 10 reps
  * Lateral flyes – 3 work sets of 12 reps
  * Rear delt flyes – 3 work set of 12 reps
  * Tricep pushdowns – 1 warm-up, 2 work set of 10 reps
  * Lying tricep extensions – 3 work-set of 12 reps

• Wednesday: Quads, Hams, Calves
  * Barbell squats – 2 warm-up sets, 2 work sets of 15 reps
  * Dumbbell sumo squats – 3 work sets of 12 reps
  * Lying leg curls – warm-up set, 3 work sets of 15 reps
  * Romanian deadlift – 3 work sets of 12
  * Standing calf raise – 3 work sets of 15

• Friday: Abs, Back, Biceps
  * Deadlift – 2 warm-up sets, 2 work sets of 10 reps
  * Bent-over barbell rows – 3 work sets of 12 reps
  * Lat pull down – 3 work sets of 10 reps
  * Rope crunches – 1 warm up set, 3 work sets of 25 reps
  * Standing barbell curls – 3 work sets of 12 reps
  * Concentration curls – 3 work sets of 10 reps

2. Always Set Goals!

Okay, when was the last time you set off in your car without a destination in mind? Probably never!

But when was the last time you had a workout without a clear goal in mind? Probably always!

Having a roadmap and a goal in clear site is a critical step in fitness and weight loss success. How will you know if you are going in the right direction? How will you know when you get there? Set realistic, achievable goals for yourself to help stay motivated and on track.

It’s also very important to keep track of your progress by keeping a journal, detailing each workout (weights used, reps, sets). This will ensure that you actually see your improvements as it provides evidence of progressive overload necessary for ultimate body composition changes to take place.

Even keeping track of your rest times in between sets, to make sure you’re not slacking off and that you’re keeping things moving while you’re at the gym is a good idea!

Set some solid goals for yourself, and keep those goals written in your journal to motivate yourself during your workouts.

3. Change Up Your Training!

Boredom not only numbs the brain, but it’ll also diminish the effects of exercise. The effectiveness of any program depends on the degree to which it challenges your body. The problem is that performing the same exercises again and again becomes less challenging because your body gets used to them.

Learn to shake it up a little. Try a different variation of the same exercise. Be sure you aren’t ignoring weaker areas. If you’re using a machine for a particular movement, try free weights instead — you will notice the difference. Intensity is a key factor in body composition change, so keep changing exercise routines to help maintain that intensity in the gym.

Change your routines once every 8 weeks or so. This is generally sufficient to keep your body guessing and prevent your mind from getting bored. It’ll keep you on your toes, keep you focused, and keep you pushing closer to your goals!

4. Stay Hydrated While Training!

The amount of water you should consume during exercise varies depending on several factors. These factors include the type and duration of exercise and the climate in which you’re exercising.

In general, hot and/or humid conditions require more water consumption than cold and/or drier climates. However, even mild dehydration can reduce your level of performance and impair your ability to regulate body temperature.

While there’s no strict rule about fluid consumption during exercise, getting three-four ounces of water every fifteen minutes of exercise time is a good idea. After training, you’ll want to keep drinking — twelve to sixteen ounces of water, along with some BCAAs, is a good rule of thumb.

5. Dine Out the Smart Way!

It may seem counter-intuitive to have a small snack before going out to eat — after all, you may be going to a restaurant because you want to spend a night out of the kitchen or your cupboard is bare. However, going to a restaurant on an empty stomach is a recipe for disaster.

Eat a small snack, or better yet, time one of your regulary scheduled meals so you finish right before you go out to eat. This way you’re still on track for the day, and you can order and enjoy a healthy salad at the restaurant.

If you’ve missed your meal, ask for grilled chicken on that healthy salad you ordered — you can also ask for a bit of olive oil on the side, or some nuts, and don’t forget to ask the waiter to hold the dressing!

Stay focused, keep your eyes on the prize, and you can’t help but eventually get there!

Got your own tips? Share them in the comments section below!