The Mindset of a Successful Bodybuilder

In order to achieve the best natural bodybuilding gains, you need to have the right mindset. In this natural bodybuilding article you will learn what the right mindset is to achieve the best natural bodybuilding gains.


Achieve Incredible Natural Bodybuilding Gains by Adopting the Mindset of a Successful Bodybuilder!
This week I talked to a friend of mine who has been very busy working over the Holidays, as this is the peak season for his business. As a result, he has not been able to do as much as he wanted to in the gym and also he has not been able to get in all the meals that he needs to on time either. As a result, he was very frustrated and contemplating perhaps just dropping the whole program until the beginning of the New Year when things would normalize for him. However, I advised against doing so for the following reasons:

CIMG15461. Stopping to train would lower his metabolism which in turn would lower his energy levels and thus make him less productive at work.

2. Though he cannot get in the gym as often, getting his workout in and following the diet as much as possible will prevent him from losing valuable muscle gains while making undesirable fat gains. This in turn prevents him from getting further depressed as he sees his body deteriorate.

3. Once January comes and he can start hitting the gym more often and following the meal schedule to the “T”, he will be in good shape and his body will respond very quickly to the more aggressive schedule. This is a very different scenario than the one he would have encountered if he would have stopped training and dieting altogether, as in this case, he would have needed to use at least a week to get his body conditioned for the weights again and it would have taken him an extra week, or maybe even two, to get rid of any body fat that he might have gained depending on how bad the diet was.

Be Flexible, Be Consistent, Be Prepared

Therefore, having said that, in order to be successful in bodybuilding you need to have the right mindset. Bodybuilding is both a physical and extremely psychological endeavor. Of course, we all get frustrated when our schedules are affected by work, or any other life circumstance that may be thrown our way. Life is full of monkey wrenches in case you haven’t noticed and it does not make it easy for us to get our workouts and meals in. Therefore, we have to fight aggressively and plan ahead if we want to get our workouts and meals in.

As bodybuilders we must keep our eyes on the ultimate goal, which is always more muscle mass with less body fat. In order to accomplish that one must be consistent with the training and diet. If for whatever reason the program that the bodybuilder has mapped out is too much of a time commitment at a certain period in life, then the solution is to modify the bodybuilding program to one that does fit the time schedule…be flexible. For instance, back in my engineering days there were periods when I had to work 60-70 hours a week, I modified my training to where I would hit the gym 5 days a week for 40-45 minutes of weight training. Since I had no time to do cardiovascular
exercise, I would superset antagonistic muscles in order to get some sort of cardiovascular effect (refer to my abbreviated bodybuilding plan at the end of this article). That is all I could afford to do at the time. I always tried to get my training in before work, but if for some reason I would miss it in the morning, then I always had lunchtime to make it up or later in the evening after work. Worst case, there was always the weekend for makeup sessions. Regarding meals, I always brought in all of my meals with me pre-prepared and also enough Meal Replacement Powders for those times that I was really on the run.

Some of you for whatever reason may not even be able to do more than three sessions a week. If this is the case, then no issue; make the most out of the time that you do have available to train. The key to making lasting bodybuilding gains at the end of the day is that you have a realistic plan that can be executed consistently, not trying to follow one that looks really good in paper but cannot be executed. You will get to where you want to go, it may just take a little bit longer depending on how much time you can dedicate to reaching your goals.

Achieve Bodybuilding Gains by Adopting the Mindset of a Successful Bodybuilder!

_DSC7424-9-1signHere is what the mindset of a successful bodybuilder looks like:

1. The successful bodybuilder analyzes his/her time commitments and creates a bodybuilding plan that suits his/her situation.

2. He/She prepares all meals in advance along with liquid meals in order to prevent missing meals.

3. If the plan is affected for whatever reason, instead of being depressed about it and leaving it, a modification is made in order to continue execution. So for instance if a training session is missed, then it is performed on the following day. If a meal is missed, then it is consumed as soon as possible. If an unscheduled cheat meal is consumed, then the bodybuilder gets right back on the diet on the following meal instead of blowing the diet for the whole day, or week.

In a nutshell, for any challenge that the bodybuilder faces, a solution is researched and executed in order to continue with the bodybuilding lifestyle.

There is no room for frustration nor thoughts of dropping the bodybuilding plan in the mindset of a successful bodybuilder. Always think damage control, never “falling off the wagon”, so to speak, as once off, you run the risk of never getting back on.

In my fifteen years involved in bodybuilding, I have noticed that this is the mindset of the most successful bodybuilders. Successful bodybuilders always look for solutions while the non-successful ones always look for excuses.

Abbreviated Bodybuilding Split Workout Routine For Busy Bodybuilders

This routine I used with tons of success during my busy years working as an engineer. If lack of time to workout is an issue, this workout plan will bring you awesome results!

Workout (A) – Chest/Back/Abs

Triset #1:
Incline Bench Press 3 sets of 10-12 reps
Wide Grip Pull-ups to Front 3 sets of 10-12 reps
Crunches 3 sets of 15-20 reps

Triset #2:
Chest Dips 3 sets of 10-12 reps
Close Grip Chins (Reverse Grip) 3 sets of 10-12 reps
Hanging Leg Raises 3 sets of 15-20 reps

Triset #3:
Incline Flyes 2-3 sets of 10-12 reps
Low Pulley Rows 2-3 sets of 10-12 reps
Bicycle Crunches 2-3 sets of 15-20 reps

Workout (B) – Shoulders, Biceps, Triceps

Triset #1:
Upright Rows 3 sets of 10-12 reps
Triceps Pushdowns 3 sets of 10-12 reps
Incline Curls 3 sets of 10-12 reps

Triset #2:
Bent Over Laterals 3 sets of 10-12 reps
Concentration Curls 3 sets of 10-12 reps
Lying Dumbbell Triceps Extensions 3 sets of 10-12 reps

Triset #3:
Lateral Raises 2-3 sets of 10-12 reps
Hammer Curls 2-3 sets of 10-12 reps
Overhead Dumbbell Triceps Extensions 2-3 sets of 10-12 reps

Workout (C) – Thighs, Hamstrings, Calves

Triset #1:
Squats (Medium/Wide) * 3 sets of 10-12 reps
Lying Leg Curls 3 sets of 10-12 reps
Standing Calf Raises 3 sets of 12-15 reps

Triset #2:
Leg Press (Close Stance; feet and legs together) 3 sets of 10-12 reps
Standing Leg Curl 3 sets of 10-12 reps
Calf Press 3 sets of 12-15 reps

Triset #3:
Leg Extensions 2-3 sets of 10-12 reps
Stiff Legged Dead-lifts or Lunges (Pressing with heels) 2-3 sets of 10-12 reps
Seated Calf Raises 2-3 sets of 15-20 reps

*Note: Perform squats with a medium stance and when you hit failure, then change to a wide stance and keep the reps coming until you hit failure again. If you suffer from back problems you can substitute for a leg press machine and use the same technique.


CIMG1445Workout Frequency

This routine can be performed as little as 3 days a week and as much as 6 days. All you have to do is rotate workouts A, B, and C.

Rest in Between Tri-sets

After each tri-set you can rest 1 minute to 90 seconds at the most. Keep up a fast pace. Also remember that there is no rest between the exercises in the tri-set. So for instance, you will go from Incline Bench Press to Wide Grip Pull-ups to Crunches and then rest 1 minute before starting again.

If you find the information of this website useful but you need more direct help in order to achieve your goals, sign up to my online coaching program below.

Until next time, take care and train hard!






How To Properly Track Bodybuilding/Fitness Progress & Measure Body Fat Percentage

In today’s natural bodybuilding video blog, I cover how to properly track bodybuilding/fitness progress & measure body fat percentage.


The Best Way To Track Bodybuilding and Fitness Progress

I cannot count the amount of people that come to me frustrated because the number on the scale does not move regardless of best efforts. Now, when I ask about how they are tracking progress the answer is always the same….only the scale is being used to track it.

Now, keep in mind than when you do a proper bodybuilding/bodysculpting program you WILL gain muscle weight at the same time that you lose fat. Thus, you can have a week where 2 lbs of fat are lost and 2 lbs of muscle are gained. In this case the scale will not move BUT you are progressing wonderfully!

Unfortunately, if you do not measure your progress correctly you will not be able to notice how well you are doing. That is why I decided to cover this topic in detail and show you how to track your bodybuilding progress correctly. With that said, here is how to keep proper track of your fitness progress:

1) Keep a spreadsheet where you can write down your results. Only track results every 2 weeks. If 6 weeks out from competition or photoshoot then you can do weekly. Use a tape measure to see what your measurements look like.

Use Excel Spreadsheet here:

2) Use a scale that allows you to see your weight and also calculate body fat percentage. Be sure to perform your weigh in and body fat test first thing in the morning, on an empty stomach, after going to the bathroom. Also take off all your clothing and jewelry as well in order to ensure the most accurate results. Since in the morning you will be slightly dehydrated, you may get worst case scenario results.

By the way, to get my awesome scale please go to the link below and be sure to enter the following discount code for over 59% off! In this manner, the scale will cost less than a good tub of protein powder.

More than 59% off
Original Price $169.99
Final cost $69.00 and free U.S. shipping


Link to check out the scale:

3) For double checking your body fat measurements you can use a pair of accu-measure calipers. Just doing the 1 site measurement that the caliper instructions instruct is good enough, If you have over 30 lbs to lose, you can leave the calipers for later. If competing, I recommend taking multiple caliper readings to see where you are holding the most body fat and to keep track of how each body part is progressing.


4) Take bi-weekly pictures or weekly if at 6 weeks out from contest or photoshoot. Use either your android or iphone device or have someone else take them. Take pictures under the same poses and conditions each time. Front, Back, Side. You can also do a video journal as well. You can copy and paste the pictures into the excel sheet.

5) Be sure to track your training and diet using a training/nutrition journal. That way you can see what is working and what is not and it is easier to trouble shoot your program if you are not progressing the way that you should. You can check out my journals, which also include top notch goal setting, training, diet and supplements information here:
Journal For Ladies:
Journal For Guys:

If you prefer brick and mortar stores, Barnes and Noble is fully stocked with them.

Journal for Ladies:
Journal For Guys:

Final Notes:

+Be sure to take your measurements at the same time each 2 weeks for best results.
+Remember that the best time is first thing in the morning after going to the bathroom on an empty stomach.
+If you have more than 30 lbs to lose, no need for caliper readings yet.

I hope that you found this video blog useful.

Until next time, take care and train hard!

How To Get Motivated To Stay On Your Bodybuilding & Fitness Program

In today’s natural bodybuilding video blog, Rodzilla and I cover what gets us motivated to stay on our bodybuilding and fitness programs. What motivates you?


Simple Changes Make All The Difference

Simple Changes Make All The Difference

by Lee Labrada, IFBB Hall of Famer

What would you say if I told you that your level of “self-discipline” might not be quite “up to snuff” when it comes to building a lean and muscular body? Before you answer, consider this: no matter whether you’re an elite body builder or a “couch potato,” you still have the same amount of self-discipline.

How is this possible? The difference lies in which habits you’re disciplined to.

[Read more…]

Natural Bodybuilding Tip: Change is the Spark of Bodybuilding Progress

Natural Bodybuilding Tip: Change is the Spark of Bodybuilding Progress

In this natural bodybuilding tip you will learn how change is the spark to making steady bodybuilding gains. [Read more…]

Enhance Your Natural Bodybuilding Gains By Using The Power Of Positive Pressure

In this article I talk about how to enhance your natural bodybuilding gains by using the power of positive pressure.

Positive pressure can be a great ally in your quest to making awesome natural bodybuilding gains. Positive pressure can be created by giving yourself a clear deadline by when to achieve your bodybuilding goals. For instance, setting yourself a goal to lose 20 pounds of fat while maintaining, or even increasing, your muscle mass slightly in the next twelve weeks is a great way to create positive pressure. (And by the way, if you need a great incentive to get in shape, check out this free body transformation contest here >> The Labrada Lean Body Challenge)

Why Is Applying Positive Pressure So Effective For Enhancing Natural Bodybuilding Gains?

Because by doing this, you create a limited timeline by which to achieve your goals. This increases your chances of achieving them since, provided that you wholeheartedly commit yourself to the set date, then every workout and every day that you stick to your diet counts; you can no longer procrastinate.

In addition, this forces you to use goal setting techniques and also to adopt the winning mindset of successful bodybuilders.

Make A Commitment

It is of utmost importance that you commit yourself to the set date by either setting up a photo shoot or just simply telling others about it. Once you share with others what your goals are, that makes you accountable, and thus more likely to follow through. You can even make a small friendly contest out of it with your training partner, or people at the gym, by taking before and after pictures, along with stats such as bodyweight and body fat percentage, so that you and whomever wants to participate can see the progress made, and thus, determine a winner.

In my case, I apply myself positive pressure by either setting up a photo shoot, signing up for a guest posing or even entering a bodybuilding contest.

Make sure that once your goals are achieved you reward yourself by going to a nice restaurant and perhaps having a less than healthy meal. As long as you get back on your program on the next day, such a cheat meal will not have any detrimental effects on your physique.

Additional Techniques That Guarantee Great Natural Bodybuilding Gains And A Successful Transformation

  • Believe in yourself: As funny as it sounds, there must be no doubt in your mind that you can make this transformation a reality. If not, you won’t be able to achieve your desired results. Believing in yourself is really the first step. If you don’t believe in yourself, who will?
  • Place a calendar on your fridge: Mark a back slash on the days that you followed your diet without cheating. Make a forward slash on the days that you trained. If you trained and followed a good diet on a given day, you should have an X marked on that day. Make sure that you have the number of X’s in your calendar that your program calls for, so if you are meant to weight train 3 days of the week, then you have three X’s. The rest of the days should be back slashes. This is a great method that visually shows you how consistent you are with your program.
  • Place a picture of how you currently look somewhere that you will be able to see it on a daily basis: This picture should provide you with additional motivation to follow your bodybuilding program. The refrigerator, in my opinion is a great place to put these pictures or by the bedroom mirror.
  • Take bi-weekly progress pictures: Take pictures of yourself every 2 weeks and place them in the refrigerator next to your “before” picture. That way, whenever you have a craving and go to the refrigerator you will remember the reason that you are doing this and also get motivated by seeing the progress that you are achieving.
  • Write down the reasons why you are following this program and put them in your refrigerator: Same benefit as item 3.
  • Keep your house free from any foods that are not good for your program: You can’t cheat if you have no access to bad foods.
  • Remember to prepare all your meals the day before: In this manner when you are at work, you already have all of the food that you will need for the day with you. That way you limit the amount of times you’ll be tempted.
  • Finally, remember that it is you who is in control: Only you control what goes in your mouth. Food does not control you!

Follow these tips above and natural bodybuilding success will be knocking at your door in no time.


In a nutshell, choose whatever it takes to make you motivated and committed to a clear and definite date. In this manner, you need to deliver results by a certain date and you will no longer procrastinate and skip cardio sessions, meals, nor training sessions. As a result, you will achieve weekly results that will lead you to your bodybuilding goals faster than you ever thought possible.



Sticking to The Basics For Fitness and Fat Loss Success

Nowadays there are a number of new diets and exercise gadgets advertised on t.v. or in the fitness magazines that promise you will have the body of your dreams in no time. They state that all you need to do is follow their program for a couple of weeks and presto!

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Many Talk But Who Walks?

Do you feel like achieving your weight loss or fitness goals are impossible? If so I would like you to read this article below as I am 100% confident that it will change the outlook of your current situation!

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Are You Frustrated Because You Have Not Reached Your Set Bodybuilding Goals?

There are many reasons why people fail to achieve their bodybuilding goals. Unfortunately, when goals are missed, many people get frustrated and toss the whole bodybuilding program and never come back to it. However, if you are frustrated with your progress, the best strategy is to regroup, take a look at your training journal (I am assuming you have one), analyze the reason the goals were missed and create new goals. [Read more…]

Top 5 Obstacles to a Lean Body

Are you ready for this week’s “lesson in leanness?” I hope so ’cause right here and now I’m going to reveal the top 5 obstacles you must overcome if you want to get that Lean Body you’ve always wanted! (These aren’t in order of importance-they’re all important!)

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