How To Get Results

From Every Bodybuilding Program You Go on!

 How would you like to get results from every nutrition, supplement, and weight-lifting program you ever go on for the rest of your life? Know with confidence you will be making progress toward your dream physique each and every day?

 If so, then I’ve got a way for you to just that. In fact, 99.9% of bodybuilders skip this important step before they begin their program.  

The result?  

They spend years with the same physique. Gain a little muscle here, lose a little fat. Never achieving their full potential.

How do you avoid this problem?

By keeping accurate records on every aspect of your bodybuilding effort you can imagine.

Keeping records has too many benefits to list, but here are a few:

• Instantly tell if a program worked as promised or not

• Gives you a blue print of how to achieve future progress in specific areas

• Allows you to tweak any future program to suit your body

• Minimizes you making the same mistakes repeatedly

• And most importantly gets you moving!

There are an infinite number of variables you can keep track of but the most important critical to your goals are:

1. Goal Part

a)     Stated Goal For This Program

b)     Details of the program you are going to follow

c)     Time Frame

 2. Assessment Part

a)     Body composition

b)     Strength levels

c)     Body part measurements

d)     Before and After Pictures

3. Tracking Part

a)     Nutrition Journal

b)     Weightlifting Journal

c)     Supplement Journal

d)     Miscellaneous Journal

4. Evaluation Part

a)     Evaluated Results Journal

Here’s an example of this in action:

Goal Part:

Your goal is to gain 10 lbs. of muscle in the next 4 weeks

If you have any knowledge or experience in bodybuilding you know this is an almost impossible goal (especially if you’re not a beginner). It’s still doable (no matter what experience) though if you put forth the necessary effort.

Here’s a three pronged attack that might do it depending on how strictly you follow it:

1. The 20-rep super squats for your training program.

2. A surplus of 1,000 calories a day extra for 2 lbs. of mass a week (making sure they are taken after workout when you can)

3. Supplement program: high quality protein, amino acid loading during workout, and creatine.

You’ve got a simply plan but before you put it into action you need to assess where you’re at now…

Assessment part (Before you begin Day 1 of the program):

1. Get your body fat tested using a caliper or other body fat measurement tool

2. Figure out your lean muscle mass and fat mass

3. Record these numbers along with your total bodyweight for your before stats.

4. Find your 1 rep max on the exercises you will be performing.

5. Get your measurements on your body parts.

6. Take your before picture.

Once you’ve done these assessments you can begin your program. (Also by rechecking these stats at any point in your program you can tell if the program is working. I like to give a new program 2 weeks to tell if it’s working then take measurements every 7 days after that)

Next it’s time to begin your program with excitement!

Why because for the first time ever you’re going to discover secrets about your body no expert can tell you. How well your body responds to a specific prescription.

While you are on the program it’s time to pull out all of your tracking tools.

Tracking Tools:

a)     Nutrition Journal

b)     Weightlifting Journal

c)     Supplement Journal

d)     Miscellaneous Journal

Each of these can be on a simple piece of paper. You can even use a different notebook for each. It’s important to include as much detail as possible.

For example, in the nutrition journal your food, the amount, protein in grams, carbohydrates in grams, fats in grams, total calories, etc….

The miscellaneous journal is for all the outside influences which are indirectly related to training. Did you get enough sleep the night before? Did you feel stronger working out today because it was a night? And anything else which might effect recovery.

Continue tracking throughout the entire time of the phase. And when you are finished you’ll have all the tools to finish the last step which is to evaluate the results.

Take an after assessment (same way as before) and gather all the information for one of the most informative educational experiences you will ever have in bodybuilding.

Evaluation Part

a)     Evaluated Results Journal

As you look through all of your tracking journals, look for patterns. Did you get significantly stronger in this exercise? Why? Was it the rep scheme? The rest period?

Keep looking for significant changes. Write down your conclusions. Could a specific rep range be worth experimenting with further?

You can see where this is headed, right?

Eventually you’ll come up with all kinds of effective combinations to get your body growing. Let’s say you didn’t make any progress at all in a certain lift. What could have been the cause? Try the complete opposite and see what happens. The options are limitless.

Before I go let me give you one final option for the extremely patient and advanced.

Change only one variable at a time and measure the results. It could be anything! An extra 500 calories in carbohydrates a day. Or protein. Or fat.

By keeping all of the other variables exactly the same you’ll know 100% what type of effect that particular variable will have on your bodybuilding efforts. Use this method and you will reach all your goals.

I hope you will realize the importance of what I have revealed here. The tools for anyone to make bodybuilding discoveries which can benefit us all! Now anyone can stumble onto a muscle building secret undiscovered before and share it with the rest of us. We won’t have to wait for a study to come out and tell us what we already know. (Like… bodybuilders need to eat more protein. J)

 I’ve put together a tracking kit for you for FREE at my website www.instantmusclegain.com to save you some trouble. Now get started on a program! Let me know the results. I’m always interested in hearing from you.

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