The most common habits of successful bodybuilders.
Out of all the people working out to get a better physique, only a few can be deemed successful, as so many people give up early on in their bodybuilding careers. Most people blame their genetics for not seeing results in the gym while the real problem lies elsewhere. It’s all about sticking to a routine and how you manage to give yourself the right tools for real success. Building muscle mass and strength happen overnight, it takes work and a solid work ethic and consistency to things like diet, training, and sleep regimens, to get there. But knowing the habits of successful bodybuilders will better prepare you for that daunting road ahead.
Being successful at bodybuilding takes a lot of self-discipline. If you follow Mr. Olympia competitors, social media influencers, or just dedicated fitness enthusiasts, you would have seen a common pattern in their days. There are certain things accomplished bodybuilders like Chris Bumstead, the current Classic Physique Mr. Olympia, do every day which makes them the best at what they do. It becomes a job, not just a hobby. We work every day, right? So for us to see gains and a desired physique we want most, we also need to make sure that we are firing on all cylinders and treating our passion for health and fitness as a job.
Let’s take a look at 10 daily habits that bodybuilders do in order to see the best gains. With the right approach and knowing how the best in the world structure their day, you can better tackle those goals so you see the best gains possible.
10 Daily Habits Of Successful Bodybuilders
The right plan and structure will set you up for success with anything you do, but especially those goals we intend on seeing come those bodybuilding gains. These 10 daily habits are exactly what the pros do to look and feel great.
1. Wake Up Early
The first and foremost habit of a successful bodybuilder is waking up early. We’re sure you would have never seen a professional bodybuilder wake up late and social media is a proof for this. Successful people wake up early and get to work. Most of the successful bodybuilders workout early in the morning to get it out of the way and to handle their business while they have energy.
2. Follow a Schedule
The habits of successful bodybuilders includes follow a schedule. They don’t go to the gym when it is convenient for them. They have a fixed schedule which they follow. Your muscles respond better to your workouts when you hit the gym at the same time every day and keep up with a consistent routine.
3. Eat Frequently
Following a healthy diet is a must when it comes to habits of a successful bodybuilder, making sure that you are hitting your macronutrients (protein, fat, carbohydrates). It doesn’t end there, you have to eat frequently and on time. Feeding your muscles at regular intervals helps in the recovery process. If you’re looking to build muscles, you should be eating anywhere between 6-8 meals a day and keeping up your fuel intake for only the best gains (1).
4. Set Goals
You should have short-term and long-term goals if you want to be successful. You can’t expect to see results in the gym if you go there without a goal. All the successful bodybuilders have a goal in their minds when they step into the gym and they will do anything to achieve it. Short term goals set you up for long term goals so don’t shoot for the stars. Set reasonable goals and you are way more likely to achieve them (2).
5. Plan in Advance
As Benjamin Franklin famously said, “If you fail to plan, you are planning to fail.” You need to have a workout, diet, and a day plan ready in advance. When you have your workout plans ready in advance, you can focus on the workouts instead of thinking of exercises to do next. By planning out your meals, you don’t have the hassle of waiting and you can jump right into eating to give your body what it needs most. A structure to your day sets you up way better in the long run.
More habits of a successful bodybuilder is visualization, which was made famous by Arnold Schwarzenegger, a man who truly pioneered the sport of bodybuilding. He used visualization techniques to imagine his dream physique and then worked in the gym to achieve it, making sure to get a great mind-muscle connection. Visualization combined with the mind-muscle connection can take your gains to a whole new level. By seeing your goals and your desired results ahead of time, you are way more likely to see them in real life.
7. Work on Something Bigger
While you might enjoy your time in the gym, don’t get absorbed by it. Successful bodybuilders take out the time to work on something bigger. Most of the famous bodybuilders spend short but effective time in the gym and work outside the gym to build their empires, whether that be a supplement brand, clothing brand, or whatever you are interested in. This can be another passion or hobby that you seek to take to new heights and one you absolutely enjoy doing.
In today’s era, you will hardly find a successful bodybuilder who lives in isolation. If you’ve achieved a goal, share it with the world and motivate them. On the other hand, if you’re working towards a goal sharing it with your friends and family can motivate you to work harder for it. Having accountability is huge and will prove to pay off big time in the long run.
9. Have Fun
Not seeing results can lead to stress, frustration, and anxiety. When following the habits of a successful bodybuilder, it is important you have fun in and out of the gym. Don’t let go of a chance to have fun. Follow a hobby or spend some time with your friends and family. When working out becomes fun, you are likely to see the best gains.
10. Sleep Well
Last but not least, one of the most important habits of successful bodybuilders is getting enough sleep. No matter how hard you work in the gym, deep sleep is where all the magic happens, as this is where your body generates the most testosterone and human growth hormone. Your muscles need at least six hours of sleep every night to rest and repair after your workouts. It is time you stop wearing sleep deprivation as a badge of honor (3).
Now that you have these 10 daily habits of successful bodybuilders written in one place, you can refer back as you look to build the best physique possible. With the right structure you can better prepare for all those gains and give your day the right layout to achieve all of those desired goals.
*Images courtesy of Envato
- Paoli, A.; et al. (2019). “The Influence of Meal Frequency and Timing on Health in Humans: The Role of Fasting”. (source)
- Bailey, R. (2019). “Goal Setting and Action Planning for Health Behavior Change”. (source)
- Dattilo, M.; et al. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)