5 Tips for Gaining Quality Muscle from the Most Successful Bodybuilding Professionals

The human body deserves to be treated and maintained as a temple. When it comes to bodybuilding as a profession, it is considered both as an art form and a complete science on its own. Bodybuilding often utilizes progressive resistance exercises to develop musculature for aesthetic purposes. From the ‘Father of Modern Bodybuilding’, Eugen Sandow in the 19th century to the present day, we have seen bodybuilding become increasingly popular with the passage of time. According to the IFBB (International Federation of Bodybuilding and Fitness) website, the governing body was founded in 1946 in Montreal, with over 199 national affiliated members. Currently, the IFBB has over 6000 events per year that include World, Continental, Regional, and National levels for men, women, juniors, seniors, and master’s category. Ronnie Coleman is regarded as one of the greatest bodybuilders of all time with 8 Mr Olympia titles. Dexter “The Blade” Jackson is another professional bodybuilder who holds the record for most IFBB titles at 29 wins. With that out of the way, let’s take a quick look at some of the best tips that can help you gain quality muscles.
  • Build & Follow a Dynamic Routine
Image Credits Building muscles is science, where muscle growth progression is known as skeletal muscle hypertrophy. It is a process of adding myosin filaments to the muscle fiber. Over time the engine of the cell becomes bigger and stronger, and this is known as MPS (muscle protein synthesis). Bodybuilders generally work on the big seven muscle groups, including:
  • Abs – keeping low body fat percentage and performing crunches.
  • Biceps – they help to pull together a lacking physique and considered necessary for any bodybuilder.
  • Chest – developing pectorals through the bench press.
  • Deltoids – they contribute to the back and front of the upper body through dumbbell side laterals, and front dumbbell raises.
  • Traps – these contribute to the classic V shape through the military press and standing barbell press.
  • Triceps – they contribute greatly to chest development through narrow grip bench press and triceps extensions.
As you can see, there is a lot going on, therefore as a bodybuilder you need to develop a comprehensive and sophisticate routine for your muscles and workouts. Many bodybuilders often try various combinations to keep challenging their limits because our bodies adapt to repeated exercises.
  • High-Quality Diet
Image Credits Your body needs proper nutrition, and without it, our cells will only become fatigued. In fact, without proper diet instead of gaining mass, one can start losing muscle mass. Hence the emphasis on a healthy and quality diet for bodybuilders is huge and immensely important. For measuring the right amount of food intake, it is important to consult professionals and follow a strict regimen without compromise. In bulking phase, it is recommended to increase calorie intake by 15%. For cutting phase, it is often recommended to decrease calories by 15%. Next, you need to determine your macronutrient ratio. Proteins and carbs contain four calories per gram, while fat contains nine calories per gram. Recommended macronutrient ratio includes:
  • 55-60% of calories from carbs
  • 15-20% of calories from fat
  • 30-35% of calories from protein
Some food items that can help you achieve quality muscle growth include:
  • Beans and legumes such as black beans, chickpeas, kidney beans and lentils.
  • Dairy such as cottage cheese, low-fat milk, and yogurt.
  • Fruits such as apples, bananas, berries, grapes, oranges, and watermelon.
  • Grains such as bread, cereal, crackers, quinoa, and rice.
  • Meats, poultry, and fish.
  • Oils such as avocado oil, flaxseed oil, and olive oil.
  • Seeds and nuts such as almonds, chia seeds, flax seeds, sunflower seeds, and walnuts.
  • Starchy vegetables such as cassava, corn, green peas, green lima beans, and potatoes.
  • Vegetables such as broccoli, cucumber, green beans, leafy salad greens, and tomatoes.
  • Lots of Sleep, Less Stress
Image Credits Your body needs recovery, and your muscles only grow when they are relaxed. Stress also kills your muscle growth, and this is why sleep is important for bodybuilders. Without proper sleep and stress impacting you throughout your day, muscle mass declines and growth is restricted. Dissertation Assistance recognizes how sleep deprivation can even affect students and their performances, thus recommends nighttime sleep as mandatory.
  • Most Effective Exercises
Image Credits The best exercises for bodybuilders include:
  • Barbell Bench Press
  • Barbell Military Press
  • Barbell Row
  • Deadlifts
  • Incline Bench Press
  • Lateral Raise
  • Single-Arm Dumbbell Row
  • Squats
  • Wide-Grip Chin-Up
  • Water Intake
Image Credits Water is the essence of life. Without water, no living thing can survive. For bodybuilders water intake is vital. It helps your body to spread and absorb nutrients, make blood cells, and much more. At least 3 liters or roughly 13 cups of total beverages a day are recommended for bodybuilders.


Bodybuilding takes commitment and requires persistence. Plus a person has to be passionate about pursuing a career in bodybuilding. The beauty of it all lies in understanding just how amazing your body can be under the right directions and following through proper instructions.