How to Be a Bodybuilder Instead of a Gym Rat

Photo Credit: Kaptain Kobold

There must be some reason why certain people build more muscle and lose more fat than others.

Said another way, if two equally gifted individuals start working out … why does one make significant progress and the other looks like they don’t even belong to a gym?

Is it simply a random occurrence – the proverbial, “your genetics determine your physique”?

Is it simply whoever trained harder on that particular day?

Is it simply that one person had a greater desire to challenge themselves than they other?

To be sure things like genetics, opportunity and desire contribute to the outcome of most bodybuilders, but there is another factor – often unseen – that plays a huge role in determining who gets to show off the six pack when summer rolls around.

And that factor is “gym strategy “.

That is -

In a high percentage of instances between two equally-gifted bodybuilders, the one who plays “smarter” will accomplish the goals they set.

In fact, by playing “smarter” not only will you make more progress against equally-gifted people, you’ll eventually surpass people who are “genetically better” than you! (I.E. Skinny Guys can be bigger than Naturally Muscular people.)

One thing that I’ve been guilty of over the years and a trap I’ve seen almost every bodybuilder I know fall into as well is devoting time, energy and money to improving technically, but not strategically.

In other words: too many lifters try to improve our weight used without improving our use of them.

I’ll give you a perfect example,

Tony has been working out at the local gym for 5 years. He’s improved his lifts in almost all areas. He’s stronger and he’s bigger than when he started. But his physique doesn’t change too much. Tony looks the same this year as he did the last 3 years. There’s one guy at the gym who’s body shape changes a lot, to the point he’s been accused (silently) of taking something.

Why? This guy comes into the gym with a solid plan (usually pre-printed). He is immediately focused on doing the workout he planned quickly and efficiently. His stopwatch won’t allow him to have those 2-3 hour workouts. He’ll be in and out of the gym in 60 minutes for sure. If something is taken, he’s immediately got another exercise in mind and is doing it. He doesn’t seem to do the same routine forever.

So, that’s what we’re going to talk about during the remainder of this report. I’m going to quickly share the mental strategy that I’ve developed after 17+ years of bodybuilding and watching what goes on in the gym.

I call it the “How to B.E.A.T. Any Bodybuilder At Your Level” system. I use the acronym B.E.A.T. to illustrate the four critical steps of this winning system. Each letter B, E, A, and T represent one of the four steps…

B: BE systematic in your workouts.

In other words, come to the gym with a game plan. Have a basic idea of what exercises you want to perform – both sets and reps. Mentally prepare to do the workout. Many people will visually go thru an entire leg routine before ever doing it. Go the gym full well knowing what it is you want to do. Track your progress in a journal. Know what works for you and what doesn’t. Keep the things that work, ditch the things that don’t.

E: ESTABLISH control of your focus.

Concentrate and focus on getting in the gym and out of the gym. Save the chatter for later. The more you can establish control of your focus (concentrate) the better your workouts will be and the less frazzled you’ll become. You’ll be able to concentrate on the areas that need the most attention and less on those that don’t. Better focus leads to less time spend standing around.

A: ATTACK your weakness.

Every person has a weak or lagging body part. Your job is to determine what your weakness is and improve the area it as often as possible. Do you have weak calves? Train calves with determination and not as an after thought when leaving the gym. If your chest is your weak point, then focus on it. Bring up your lagging body parts and make them a priority. If your arms are already huge, skip arm workouts and focus on your weakest body part.

T: TRANSITION as needed.

Workout routines are great to have – and oftentimes they work like a charm. But, what happens when they don’t? You go to Plan B, of course! Prepare in advance what to do if certain things are happening. I have a list that includes such entries as, “If the incline bench is taken, I’ll move to the Swiss ball and do dumbbell press on them followed by push-ups.”

The important thing to learn is this: if you outsmart your typical gym-goers, you’ll usually surpass them. Especially if they’re at an equal skill level. And even if they’re genetically better than you in many cases.

Head to the gym today, but don’t just take your gym bag with you. Take your strategy as well. That’s your real secret weapon.

Jeff Anderson has a great solution to all of these challenges.

Jeff is commonly known as “The Muscle Nerd” for his research into how to build muscle mass.  His latest Advanced Mass Building program uses fundamentals to accomplish this in record time.

I found this hard to believe… and then I tried Advanced Mass Building twice.

Jeff’s program is called “Advanced Mass Building” … and is truly a cut above.

Even today there’s not a lot of well thought out, easy to follow programs.  Jeff has the corner on the market when it comes to clearly laid out reps, sets, rest periods and exercises.

If you’ve ever been told that you must go to the gym with a plan, this is exactly what you will want.  A clear laid out plan.  There’s no guesswork involved.  Before you swipe your gym card, you’ll know exactly what you’ll be doing, what body part, how many reps, sets, rest, and exercises to do.  You’ll know how much
weight to use and you’ll know exactly how long it will take.

What could be easier?

So, if you want to put on 5 pounds of muscle or 50 pounds of muscle, I highly recommend Jeff’s program.

– > Advanced Mass Building

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6 Responses to "How to Be a Bodybuilder Instead of a Gym Rat"

  1. Andre Nieuwoudt:
    July 21, 2008 11:14 am

    MARK, spot on as usual!!! I guess having a trainer also helps with this. I get to gym at 6am and we start instantly, no guessing what to do, no chit chat, just focussed workouts, and if someone else is occuping a machine etc. he’s got the back up plan…!

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  2. Carsten:
    July 23, 2008 06:06 am

    Great post! I found myself in a couple of your sayings and I fully agree to it. Having a plan and focussing on it is the best thing you can do in the gym.

    Leave a reply  
  3. samantha:
    July 27, 2008 11:55 pm

    yeah, you are so right, i go to the gym with a plan, but i cant seem to get out of there in an always take me 2 hours, first i start with the cardio before i even touch weights, but i have to agree with you about having a plan.I train hard all the time,when i am training for a show it takes even longer.

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  4. Marc David:
    July 28, 2008 12:00 am

    @samantha – Try doing weights first, keeping that to 40 minutes or so, and then because you are warm and have already been burning a combination of glycogen and fat, do your cardio AFTER the weights. You’ll be primed to burn more fat and you can do a lot less overall time if you want.

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  5. samantha:
    July 29, 2008 07:13 pm

    o.k, i will try doing the weights first. i start my training on next week, and in doing so i do more rep’s and less weight, but how can i decrease my time and still hit all the body parts? my workout consist of 2 body parts twice a week, and (legs tends to be my longest workout), i hit them on mon,and thurs alone with bicp’s,and back and shoulder’s on tues and fri, chest and trcip’s on wed and sat, i take sun off, and i do that for 90 days until show time which is nov 1?????

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  6. Salman:
    January 05, 2009 02:42 am

    Yes, i agree that genetic is not a reason for failure.. I am an anemic person, possessing telesimia genetically.. Over the past 9 years till year 2007 I didn't even gain 1kg no matter how much I eat.. Well, being skinny is synonim to people with telesimia.. One day, my friend suggested that I go to the gym to gain weight. At first, I thought it will be another technique that fails like others have been. However, I gave it a try. Without knowledge & skill, I hardly get the results in the first few monts (but of course I did gain few pounds because no training is useless). From time to time I read books and surf the internet for informations. From time to time, my training became more effective & I managed to gain a massive 15kg in year 2008 alone. Of course my friends were very amazed since the skinny guy is now Mr. Muscle & even my dad who also had telesimia couldn't believe that my initiative progressed this far. However, I can't deny that an anemic person can't expect achievements to be like a normal person, but my point is that nothing is impossible!

    From my experience, we should not depend solely to training programmes. We should also ask people around and try different techniques to find the best ones that promotes better growth for us. Training programmes is useful to have some programme to start with. In my case, I believe that I finally found the best programme for myself & I have become more ripped in the last 2-3months.

    So, for those who are SUPER SKINNY like me, don't give up. Nothing is impossible. If I did it, then u could too. If anyone wish to share tips, you may e-mail me at : [email protected]

    Gud Luck

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