No one hits the gym hoping for mediocre results.
You go in wanting to get the maximum benefit out of every workout. Here are 10 training tips, courtesy of Mr. Olympia Big Ramy, so you can get the greatest benefit from every one of your workouts.
Tip #1 – Warm up with cardio
Even when I’m bulking, I always do a few minutes of cardio to warm up before training. This facilitates blood flow to the muscles and helps prevent injury.
Tip #2 – Listen to music
The right music playlist can help you get fired up for a big lift and keep you motivated during a brutal workout. I personally like to listen to rock and heavy metal when I’m training. You’ll find Metallica, Tool, System of a Down and Korn on my workout playlists.
Tip #3 – Set goals
Setting goals helps trigger positive new behaviors and helps keep you focused. I always set goals for myself to ensure I am getting stronger and making progress. Setting goals like adding 30lbs to your bench press in 12 weeks is a good way to ensure that you keep making progress and stay motivated.
Tip #4 – Remember to train your legs
Legs are the largest and strongest muscle group in your body. Because of this, squats, deadlifts and other heavy leg exercises will release massive amounts of testosterone, IGF-1 and growth hormone. As a result, not only will your legs benefit, but your other muscle groups will as well.
Tip #5 – Stick to free weights
Even though modern gyms are full of complex, high-tech machines, they will not build a solid foundation of muscle mass the same way that free weights will. Dumbbells, barbells, and kettlebells are the best when it comes to building muscle, especially for a beginner.
Tip #6 – Prioritize Sleep
One of the most essential bodybuilding tips is to allow your body time to recover. Aim for 8-9 hours of sleep each night. If you have trouble falling asleep, try developing a night time routine or try a natural sleep supplement. The one I personally use is called Sleep Juice made by Enhanced Labs.
Tip #7 – Change is good
It’s good to change up the way you’re doing exercises in the gym (stance, grip, angles, sets/reps, technique, etc.). You’ll always do the basics exercises, but the way that you execute them needs to include variations. This is an excellent tool for progression in your training and overall physique.
Tip #8 – Find a coach/training partner
The biggest improvements in my physique occurred while training with people who were more knowledgeable or stronger than me. There’s always something new to learn so find someone knowledgeable and make them your coach or training partner.
Tip #9 – Fuel your workouts
Eat protein before and after you weight train. Protein consumed 60-90 minutes before you train will help induce a muscle-building effect from the training stimulus. Consume the same amount of protein within 30 to 60 minutes after your workout combined with some carbohydrate — and creatine if you decide to take that.
Tip #10 – Use a good pre workout supplement
A well formulated pre-workout supplement will turn a good workout into a great one. I teamed up with Enhanced Labs to create my own pre-workout called Ramy’s Rage. Give it a try, I use it before every workout!
Wrap Up
Big Ramy knows exactly what is required to maximize his training and performance. These 10 tips can greatly influence your gains so you see that massive strength and size like Mr. Olympia himself.
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*Images courtesy of Big Ramy Instagram