The

Ultimate Guide
To Evidence-Based
Bodybuilding
By Kieran Moore
Hi, I’m Kieran Moore.
A Bodybuilder & Online Physique Coach
with over two decades of experience.
I specialise in evidence-based bodybuilding
methods that are designed to deliver measurable
results quickly.

My approach is firmly rooted in science, ensuring

every strategy and recommendation is supported
by the latest research.

My goal is to empower you to achieve your ideal

physique with effective, tailored strategies that
meet your unique needs.

In this guide, you’ll find a wealth of knowledge

accumulated over many years, all grounded in
evidence and proven to accelerate your progress
like never before.

Enjoy the journey, and if you have any feedback or

questions, feel free to reach out to me at kieran@
liftology.com.au.
Table of Contents

02 Preface

05 Introduction

06 Chapter 1: Calories & Macros

Protein Intake
Carbohydrate Intake
Fat Intake
Smart Meal Ideas
Smart/Easy Foods

11 Chapter 2: Tracking
Tracking Food
Tracking Workouts
Tracking Volume

15 Chapter 3: Training Splits

Full Body Splits
Push/Pull/Legs (PPL)
Body Part Per Day
Daily Undulating Periodisation (DUP)
Strength-Focused Splits

19 Chapter 4: Importance of Proper Form

Maximising Effectiveness
Injury Prevention
Enhancing Training Quality
Learning and Maintaining Proper Form
23 Chapter 5: Time Under Tension
Understanding Time Under Tension
Benefits
Strategies
Practical Considerations

27 Chapter 6: Advanced Training Techniques

Rest Pause
Drop Sets
Supersets

30 Chapter 7: Recovery
Rest Days
Guidelines For Effective Rest Days
Sleep
Optimising Sleep For Recovery

33 Chapter 8: Consistency
The Importance of Consistency in Training
Consistency in Nutrition
Consistency in Lifestyle
Overcoming Challenges to Consistency
Strategies For Maintaining Consistency

37 Chapter 9: Supplementation
Alpha GPC
Creatine
Whey Protein Isolate
Smart Supplementation Strategies
Introduction to
Evidence-Based Building
Evidence-based bodybuilding is the practice of
using scientific research and data to guide training,
nutrition, and recovery strategies for optimal muscle
gain and fat loss.

This approach leverages peer-reviewed studies,

expert consensus, and practical experience to inform
decisions, rather than relying solely on anecdotal
evidence or outdated practices.

By understanding and applying evidence-based

principles, bodybuilders can maximise their results,
reduce the risk of injury, and maintain long-term
progress.

5
CHAPTER 1
Calories & Macros
Calories and macronutrients (macros) are the
building blocks of a bodybuilder’s diet, providing
the energy and nutrients necessary for muscle
growth, recovery, and overall health. This chapter
explores the importance of managing caloric intake
and balancing macros, with a focus on protein,
carbohydrates, and fats. It also includes practical
advice on smart meal ideas and easy-to-prepare
foods that support bodybuilding goals.

Protein Intake

Overview
Protein is a crucial macronutrient for muscle repair and growth. It provides the
essential amino acids that the body needs to build and maintain muscle tissue.

Importance of Protein
1. Muscle Repair and Growth: Protein intake is vital for muscle protein synthesis, the
process by which the body repairs and builds new muscle fibers.
2. Satiety and Metabolism: Protein is the most satiating macronutrient, helping to
control appetite and support a healthy metabolism.

Recommended Intake
The general guideline for bodybuilders is to consume 2.2 to 2.8 grams of protein
per kilogram of body weight per day. This range can be adjusted based on
individual goals and activity levels.

Evidence-Based Perspective
Research consistently shows that higher protein intake supports greater muscle mass
retention and growth, especially during periods of caloric restriction or intense training.

6
Carbohydrate Intake

Overview
Carbohydrates are the body’s primary source of energy, especially during high-intensity
exercise. They are essential for fueling workouts and replenishing glycogen stores in
muscles.

Importance of Carbohydrates
1. Energy Production: Carbohydrates provide the energy needed for intense training
sessions, helping to sustain performance and endurance.
2. Glycogen Replenishment: Post-workout carbohydrate intake is crucial for
replenishing glycogen stores, which aids in recovery and prepares the body for future
training.

Recommended Intake
Carbohydrate needs vary based on training intensity and volume but generally
range from 3 to 7 grams per kilogram of body weight per day.

Evidence-Based Perspective
Studies indicate that adequate carbohydrate intake is essential for maintaining high
performance during training and optimising recovery. Low carbohydrate availability can
impair training intensity and increase the risk of muscle breakdown.

Fat Intake

Overview
Dietary fats play a vital role in
hormone production, brain function,
and overall health. They also provide a
concentrated source of energy.

7
Importance of Fats
1. Hormone Production: Fats are essential for the production of hormones, including
testosterone, which is crucial for muscle growth.
2. Nutrient Absorption: Fats aid in the absorption of fat-soluble vitamins (A, D, E, and K),
supporting overall health and well-being.

Recommended Intake
Fats should constitute about 20-30% of total daily caloric intake. This can vary
based on individual preferences and dietary needs.

Evidence-Based Perspective
Adequate fat intake supports optimal hormonal function and overall health. It is
important to include a balance of saturated, monounsaturated, and polyunsaturated fats
in the diet.

Smart Meal Ideas

Overview
Creating balanced meals that align with
macronutrient goals is essential for supporting
bodybuilding objectives. Smart meal planning
involves choosing nutrient-dense foods that provide
the necessary nutrients without excess calories.

Sample Smart Meals

1. Grilled Chicken, Quinoa, and Steamed Vegetables: A high-protein, moderate-carb
meal with healthy fats, perfect for post-workout recovery.
2. Salmon, Sweet Potato, and Spinach Salad: Rich in omega-3 fatty acids, this meal
supports muscle recovery and overall health.
3. Egg Whites, Oatmeal, and Berries: A balanced breakfast option providing protein,
complex carbs, and antioxidants.

8
Meal Planning Tips
Focus on whole, minimally processed foods.
Include a variety of protein sources, complex carbohydrates, and healthy fats.
Plan meals around training times to optimise energy levels and recovery.

Evidence-Based Perspective
Balanced meals that provide a mix of macronutrients and micronutrients are essential
for optimal performance and recovery. Planning meals around training can enhance
workout performance and recovery.

Smart / Easy Foods

Overview
For busy individuals, having access to smart,
easy-to-prepare foods can help maintain dietary
consistency and adherence to nutritional goals.

Convenient Protein Sources

Greek Yogurt: High in protein and easy to consume on the go.
Canned Tuna or Salmon: Convenient sources of lean protein and omega-3 fatty
acids.
Protein Shakes: Quick and easy, ideal for post-workout or between meals.

Convenient Carbohydrate Sources

Instant Oats: A versatile source of complex carbohydrates.
Rice Cakes: Low-fat, portable, and easy to pair with protein or fats.
Fruit: Provides natural sugars, fiber, and essential vitamins.

Convenient Fat Sources

Nuts and Nut Butters: Rich in healthy fats and easy to carry.
Avocado: Versatile and nutrient-dense, perfect for adding healthy fats to meals.
Olive Oil: A healthy fat source that can be easily added to salads or cooking.

9
Evidence-Based Perspective
Choosing convenient, nutrient-dense foods can simplify meal planning and ensure
consistent intake of essential nutrients. Preparing and keeping smart food choices on
hand reduces the likelihood of resorting to less nutritious options.

Understanding and managing calories and macronutrients is fundamental to achieving

bodybuilding goals. By focusing on adequate protein, carbohydrates, and fats, and
incorporating smart meal ideas and easy-to-prepare foods, bodybuilders can optimise
their diet for muscle growth, performance, and overall health. Balancing these elements
within the context of individual goals and preferences ensures a sustainable and
effective approach to nutrition.

10
CHAPTER 2
Tracking
Tracking is a fundamental aspect of any effective
bodybuilding program. It provides objective data
that helps individuals monitor progress, make
informed adjustments, and stay accountable to
their goals. This chapter covers the importance
of tracking food intake, workouts, and training
volume, offering evidence-based strategies for
each.

Tracking Food

Overview
Tracking food intake involves recording the types and quantities of food consumed.
This practice is essential for managing caloric intake, macronutrient distribution, and
ensuring that nutritional needs are met.

Benefits of Tracking Food

1. Caloric Management: Monitoring caloric intake helps bodybuilders align their diet with
their goals, whether it’s bulking, cutting, or maintaining weight.
2. Macronutrient Balance: Tracking allows for precise adjustments in the intake of
proteins, carbohydrates, and fats, ensuring optimal nutrition for muscle growth and
recovery.
3. Nutritional Awareness: Keeping a food log increases awareness of food choices and
portion sizes, helping to identify and correct dietary deficiencies or excesses.

Evidence-Based Perspective
Studies show that individuals who consistently track their food intake are more likely
to achieve their dietary goals. Tracking provides accountability and enables precise
adjustments based on progress.

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Strategies For Effective Food Tracking
1. Use of Apps: Numerous apps are available that simplify the process of tracking food
intake, providing detailed nutritional information and easy logging.
2. Regular Entries: Consistency in recording meals, snacks, and beverages is key to
accurate tracking.
3. Review and Adjust: Regularly review food logs to identify patterns, adjust
macronutrient ratios, and refine dietary plans.

Tracking Workouts

Overview
Recording workouts is crucial for monitoring
progress in strength, endurance, and overall
performance. It involves noting exercises
performed, sets, repetitions, and weights used.

Benefits of Tracking Workouts

1. Progress Monitoring: Tracking workouts helps identify strength gains, endurance
improvements, and areas needing focus.
2. Program Evaluation: Regularly reviewing workout logs allows for assessing the
effectiveness of a training program and making necessary adjustments.
3. Motivation and Accountability: Seeing progress over time can boost motivation and
commitment to training.

Evidence-Based Perspective
Research supports the practice of tracking workouts as a tool for optimising training
programs. It helps ensure progressive overload and prevents plateaus by highlighting
when adjustments are needed.

12
Strategies For Effective Workout Tracking
1. Detailed Logs: Record exercise names, sets, reps, weights, and notes on performance
or perceived exertion.
2. Consistency: Track every workout session, including warm-ups and cooldowns, to get
a complete picture of training.
3. Use of Technology: Fitness apps and wearable devices can automate data collection
and provide valuable insights.

Tracking Volume

Overview
Training volume refers to the total amount of work
performed in a training session or cycle, typically
calculated as sets × reps × weight. Tracking volume
is vital for understanding the total workload placed
on the muscles.

Benefits of Tracking Volume

1. Optimal Load Management: Tracking volume helps manage the training load, ensuring
it is sufficient to stimulate growth without causing overtraining.
2. Volume Progression: Monitoring changes in volume over time is essential for
ensuring progressive overload, a key driver of muscle hypertrophy.
3. Injury Prevention: Keeping track of volume helps identify overtraining risks and
allows for timely adjustments to prevent injuries.

Evidence-Based Perspective
Evidence indicates that training volume is a significant factor in muscle growth. Higher
volumes, when managed correctly, are associated with greater hypertrophy. However,
individual tolerance and recovery capabilities must be considered.

13
Strategies For Effective Volume Tracking
1. Weekly and Monthly Totals: Calculate total volume for each muscle group weekly and
monthly to monitor progression.
2. Adjustments Based on Recovery: Use volume data to adjust training frequency and
intensity based on recovery and performance.
3. Diverse Metrics: Track not only traditional volume (sets × reps × weight) but also
include metrics like time under tension and rate of perceived exertion (RPE) for a
comprehensive view.

Tracking food, workouts, and volume provides a data-driven approach to bodybuilding.

By consistently monitoring these aspects, bodybuilders can make informed decisions,
optimise their training and nutrition plans, and ultimately achieve their goals
more efficiently. Tracking is not just about numbers; it’s about understanding the
body’s response to different stimuli and making adjustments to foster continuous
improvement.

14
CHAPTER 3
Training Splits
Bodybuilders often structure their training
programs using different training splits, which
divide workouts based on muscle groups or
types of movements. This chapter delves into the
most common training splits and their benefits
from an evidence-based perspective, helping
bodybuilders choose the best approach for their
goals.

Full Body Splits

Overview
Full-body training splits involve working all major muscle groups in a single workout
session. Typically, these workouts are performed 2-4 times per week, allowing for a
balance between training frequency and recovery.

Benefit
1. Increased Frequency: Research indicates that training a muscle group multiple times
per week can lead to greater hypertrophy and strength gains compared to less frequent
training. Full-body workouts maximise training frequency.
2. Efficient Recovery: By spreading volume across the week, full-body splits allow for
adequate recovery time for each muscle group, reducing the risk of overtraining.
3. Time Efficiency: Ideal for individuals with limited time, full-body workouts allow for
comprehensive training without spending excessive time in the gym.

Evidence-Based Perspective
Studies have shown that training frequency is a key driver of muscle hypertrophy. Full-
body splits provide consistent stimuli to all muscle groups, making them a solid choice
for both beginners and advanced athletes aiming for balanced development.

15
Push/Pull/Legs (PPL)

Overview
The PPL split divides workouts into three main
categories: push (chest, shoulders, triceps),
pull (back, biceps), and legs. Typically, this split
is performed on a 6-day cycle, providing ample
volume for each muscle group.

Benefits
1. Specialisation: By focusing on related muscle groups, PPL allows for targeted
training, maximising the effectiveness of each session.
2. Recovery Optimisation: Alternating between push, pull, and leg days ensures that
muscle groups have adequate recovery time before being trained again.
3. Versatility: PPL can be tailored to individual needs, whether the goal is hypertrophy,
strength, or both.

Evidence-Based Perspective
Research supports the effectiveness of training splits that group muscle groups
by function, as it allows for efficient use of compound movements. The PPL split is
particularly effective for intermediate to advanced lifters who can handle higher
volumes.

Body Part Per Day

Overview
Also known as a “bro split,” this training
structure dedicates one day per week to a
specific muscle group, such as chest, back, legs,
shoulders, and arms.

16
Benefits
1. Focused Attention: Each muscle group receives intense focus, allowing for maximum
volume and variety of exercises.
2. Ample Recovery: With a full week between training sessions for the same muscle
group, there’s plenty of time for recovery, which can be beneficial for high-intensity
training.
3. Variety: This split offers the flexibility to incorporate a wide range of exercises,
ensuring comprehensive development.

Evidence-Based Perspective
While body part per day splits can be effective, especially for advanced lifters focusing
on specific weaknesses, evidence suggests that lower training frequencies may limit
hypertrophy compared to more frequent training. However, the high volume per session
can be beneficial for experienced bodybuilders seeking to fine-tune their physique.

Daily Undulating Periodisation (DUP)

Overview
DUP is a training methodology where the volume
and intensity of workouts are varied on a daily
basis. This can include different focuses, such
as hypertrophy, strength, and power, within the
same week.

Benefits
1. Adaptation: Varying stimuli prevents adaptation, promoting continuous progress and
reducing plateaus.
2. Recovery Balance: By alternating between different training intensities, DUP helps
manage fatigue and optimise recovery.
3. Comprehensive Development: This method allows for the simultaneous development
of multiple athletic qualities, such as strength and hypertrophy.

17
Evidence-Based Perspective
DUP has strong empirical support for enhancing both strength and hypertrophy. The
variation in training stimuli helps to keep muscles and the nervous system engaged,
making it a highly effective approach for experienced lifters.

Strength-Focused Splits

Overview
Strength-focused splits prioritise lifting heavy
weights with lower repetitions to maximise
strength gains. These programs often emphasise
compound movements like squats, deadlifts, and
bench presses.

Benefits
1. Neuromuscular Adaptation: Heavy lifting enhances neural efficiency, increasing the
ability to recruit muscle fibers and generate force.
2. Muscle Density: Strength training can lead to denser muscle tissue, contributing to a
more solid and defined physique.
3. Functional Strength: Improved strength translates into better performance in other
physical activities and daily tasks.

Evidence-Based Perspective
Strength-focused training is supported by extensive research, highlighting the
importance of heavy lifting for muscle and strength gains. For bodybuilders,
incorporating strength phases can enhance overall muscle quality and support
long-term hypertrophy.

Each of these training splits offers unique benefits

and can be tailored to an individual’s goals, experience
level, and schedule. Understanding the evidence-based
principles behind each approach allows bodybuilders to
make informed decisions and optimise their training for
maximum progress.
18
CHAPTER 4
Importance of Proper
Form
Proper form is a critical aspect of weightlifting
and bodybuilding. It refers to the correct
technique used during exercises to maximise
effectiveness and minimise the risk of injury.
This chapter explores the importance of proper
form, highlighting how it contributes to achieving
fitness goals, ensuring safety, and enhancing the
overall quality of training.

Maximising Effectiveness

Overview
Using proper form during exercises ensures that the targeted muscles are effectively
engaged, allowing for maximum stimulation and growth. It also enhances the efficiency
of each movement, leading to better results in less time.

Key Benefits
1. Optimal Muscle Activation: Correct form helps isolate and engage the intended
muscle groups, ensuring they are adequately stressed during the exercise. This focused
activation leads to more significant muscle hypertrophy and strength gains.
2. Improved Exercise Efficiency: Proper form allows for a full range of motion,
ensuring that muscles are worked throughout their entire length. This comprehensive
engagement promotes balanced muscle development and prevents imbalances.
3. Enhanced Performance: Mastery of proper form can lead to better control and
stability during exercises, enabling the use of heavier weights and more advanced
training techniques over time.

Evidence-Based Perspective
Research indicates that using proper form can enhance muscle activation and growth
by targeting specific muscles more effectively. Proper technique also enables a more
efficient workout, allowing individuals to achieve their goals more quickly.

19
Injury Prevention

Overview
One of the most crucial aspects of proper form is its role in preventing injuries.
Incorrect technique can place undue stress on joints, ligaments, and tendons,
increasing the risk of acute injuries and long-term wear and tear.

Key Benefits
1. Joint Protection: Proper alignment and technique protect the joints from excessive
strain and abnormal forces. For example, maintaining a neutral spine during deadlifts
and squats helps prevent lower back injuries.
2. Reduced Risk of Overuse Injuries: Consistently using improper form can lead to
repetitive strain injuries, such as tendinitis. Correct form helps distribute stress evenly
across the body, reducing the likelihood of overuse injuries.
3. Safe Progression: Proper form allows for safe progression in weight and intensity,
ensuring that the body can handle increased loads without compromising safety.

Evidence-Based Perspective
Studies have shown that poor form is a common cause of weight lifting-related injuries.
Emphasising proper technique reduces the risk of both acute injuries, like muscle
strains, and chronic conditions, like joint degeneration.

Enhancing Training Quality

Overview
Proper form not only ensures safety and
effectiveness but also enhances the overall quality
of training. It contributes to better movement
patterns, improved muscle coordination, and a
deeper mind-muscle connection.

20
Key Benefits
1. Better Movement Patterns: Proper form helps establish good movement habits, which
can carry over to daily activities and other forms of physical training, promoting overall
functional fitness.
2. Improved Muscle Coordination: Correct technique encourages better muscle
coordination and balance, essential for complex lifts and compound movements.
3. Mind-Muscle Connection: Focusing on proper form enhances the mind-muscle
connection, allowing individuals to better feel and control the muscles they are
targeting. This increased awareness can lead to more effective and satisfying workouts.

Evidence-Based Perspective
The mind-muscle connection is a well-documented phenomenon that contributes to
better muscle activation and growth. Proper form facilitates this connection, enhancing
the quality and effectiveness of each exercise.

Learning and Maintaining

Proper Form

Steps to Master Proper Form

1. Education: Learn the fundamentals of each exercise, including proper setup,
execution, and common mistakes. Resources such as certified trainers, instructional
videos, and reputable fitness literature can be invaluable.
2. Start with Light Weights: Begin with lighter weights to focus on mastering technique
without the pressure of heavy loads. Gradually increase the weight as proficiency
improves.
3. Use Mirrors and Feedback: Utilise mirrors or record your workouts to check form.
Seeking feedback from experienced lifters or trainers can provide valuable insights and
corrections.
4. Consistency and Practice: Consistently practising proper form is essential for
ingraining correct movement patterns. Repetition helps build muscle memory, making
proper technique second nature.

21
Evidence-Based Perspective
Consistent practice and attention to detail are key components of mastering proper
form. Feedback from trainers and regular self-assessment are effective methods for
maintaining good technique and avoiding the development of bad habits.

Proper form is the foundation of safe and effective bodybuilding. It maximises the
benefits of training by ensuring optimal muscle activation, preventing injuries, and
enhancing the overall quality of workouts. By prioritising proper form, bodybuilders can
achieve their goals more efficiently and enjoy a long, injury-free lifting career. Whether
you’re a beginner or an experienced lifter, always prioritise technique over weight and
continually refine your form to achieve the best possible results.

22
CHAPTER 5
Time Under Tension
Time Under Tension (TUT) refers to the amount
of time a muscle is under strain during a set
of an exercise. This concept is a key variable
in resistance training, as it influences muscle
growth, strength development, and overall
training intensity. This chapter explores the
importance of TUT, how it affects muscle
physiology, and strategies for incorporating it
into a bodybuilding regimen.

Understanding Time Under Tension

Overview
TUT is the total duration that a muscle is engaged during a set, typically measured
in seconds. It encompasses the entire movement, including the concentric (lifting),
eccentric (lowering), and isometric (holding) phases of an exercise.

Components of TUT
1. Concentric Phase: The portion of the lift where the muscle shortens, such as lifting
the weight during a bicep curl.
2. Eccentric Phase: The portion where the muscle lengthens, such as lowering the
weight back down.
3. Isometric Phase: A static hold, such as pausing at the bottom or top of a movement.

Importance of Each Phase

The concentric phase is crucial for building strength.
The eccentric phase is particularly effective for muscle hypertrophy due to higher
levels of muscle damage and tension.
The isometric phase can enhance muscular endurance and stability.

23
Evidence-Based Perspective
Research indicates that manipulating TUT, particularly by emphasising the eccentric
phase, can enhance muscle hypertrophy and strength. Longer TUT can lead to increased
muscle fiber recruitment and metabolic stress, both critical for muscle growth.

Benefits of Time Under Tension

1. Enhanced Muscle Hypertrophy:

Longer TUT increases the duration of muscle fiber recruitment and stress, which can
lead to greater muscle damage and, subsequently, growth. The increased tension
stimulates muscle protein synthesis, crucial for hypertrophy.
2. Improved Muscle Endurance:
Training with longer TUT can also enhance muscular endurance by improving the
muscles’ ability to sustain contractions over time. This is particularly beneficial for
bodybuilders aiming for a combination of size and stamina.
3. Increased Metabolic Stress:
Extended TUT elevates metabolic stress, a key driver of muscle growth. This includes
the accumulation of metabolites like lactate, which can stimulate anabolic pathways and
contribute to muscle hypertrophy.
4. Greater Control and Technique:
Focusing on TUT encourages controlled, deliberate movements, which can improve
exercise technique and reduce the risk of injury. This attention to detail helps develop a
strong mind-muscle connection, crucial for targeting specific muscle groups effectively.

Evidence-Based Perspective
Studies support the role of TUT in optimising muscle growth and endurance. By
increasing the time muscles are under tension, lifters can enhance the mechanical and
metabolic stimuli necessary for adaptation.

24
Strategies for Incorporating
Time Under Tension

1. Slow Eccentric Movements:

Deliberately slowing down the eccentric phase of an exercise can significantly increase
TUT. For example, taking 3-5 seconds to lower the weight during a bench press.
2. Controlled Concentric Movements:
While the eccentric phase often receives more emphasis, controlling the speed of the
concentric phase also contributes to TUT. Avoid using momentum, and focus on a steady
lifting pace.
3. Isometric Holds:
Incorporate pauses at various points in the movement, such as holding at the bottom
of a squat. This adds time under tension and can increase muscular endurance and
strength.
4. Tempo Training:
Use specific tempos for different phases of the lift, such as a 4-1-2 tempo, meaning 4
seconds eccentric, 1 second pause, and 2 seconds concentric. This structured approach
ensures consistent and intentional TUT.

Evidence-Based Perspective
Tempo training and controlled lifting have been shown to enhance muscle activation and
hypertrophy. Focusing on TUT through these methods can provide a unique and effective
training stimulus.

Practical Considerations
Balancing TUT and Load
While increasing TUT can enhance muscle
growth, it’s important to balance it with the
appropriate load. Lighter weights are often
used with longer TUT, but to maximise strength
and hypertrophy, moderate to heavy loads
should also be incorporated.
25
Individualization
TUT should be tailored to individual goals, experience levels, and training phases.
Beginners might start with shorter TUT to focus on learning proper form, while
advanced lifters can manipulate TUT for specific hypertrophy or endurance goals.
Monitoring and Progression
Track TUT along with other variables like sets, reps, and weight. Gradually increase TUT
over time to continue challenging the muscles and promoting growth.

Evidence-Based Perspective
Balancing TUT with load and ensuring proper progression are crucial for maximising
benefits and avoiding overtraining. Adjustments should be based on individual response
and overall training goals.

Time Under Tension is a powerful tool in a bodybuilder’s training arsenal. By focusing on

the duration muscles are under strain, individuals can enhance muscle growth, improve
endurance, and refine their exercise technique. Whether through slow eccentrics,
isometric holds, or tempo training, manipulating TUT offers a versatile and effective
approach to achieving bodybuilding goals. As with all training variables, TUT should be
integrated thoughtfully into a comprehensive program to maximise results.

26
CHAPTER 6
Advanced Training
Techniques
Advanced training techniques are strategies
used to push past plateaus and maximise muscle
growth and strength gains. These techniques
often involve manipulating rest periods, intensity,
and volume to challenge the muscles in new
ways. This chapter explores three popular
advanced training techniques: Rest/Pause, Drop
Sets, and Supersets, providing an evidence-based
perspective on their benefits and applications.

Rest/Pause

Overview
The Rest/Pause technique involves performing a set to near failure, taking a brief rest,
and then continuing to perform additional repetitions. This method allows for increased
total volume and intensity within a single set.

How It Works
1. Perform a set to near failure.
2. Rest for a short period (usually 10-20 seconds).
3. Continue performing repetitions until near failure again.
4. Repeat the rest/pause cycle as needed.

Benefits
1. Increased Time Under Tension: By extending the set, Rest/Pause increases the time
the muscle is under tension, which can enhance hypertrophy.
2. Maximising Muscle Fiber Recruitment: The brief rest allows partial recovery, enabling
the recruitment of additional muscle fibers in subsequent reps.
3. Efficient Workouts: This technique condenses high-intensity work into a shorter time,
making it ideal for time-constrained workouts.

27
Evidence-Based Perspective
Studies suggest that Rest/Pause can lead to greater muscle activation and hypertrophy
compared to traditional straight sets. The technique is particularly beneficial for
advanced lifters seeking to break through plateaus by providing a novel stimulus.

Drop Sets

Overview
Drop Sets involve performing a set to failure, then immediately reducing the weight and
continuing the set. This process is repeated multiple times, allowing for extended sets
beyond initial muscular failure.

How It Works
1. Perform a set to failure at a chosen weight.
2. Reduce the weight (typically by 20-30%) and continue to failure.
3. Repeat the process for 2-4 drops, depending on the desired intensity.

Benefits
1. Enhanced Muscle Fatigue: By lowering the weight and continuing the set, Drop Sets
push muscles to their limit, inducing greater fatigue and metabolic stress.
2. Increased Metabolic Demand: The extended duration of Drop Sets increases
metabolic stress, a key factor in muscle hypertrophy.
3. Variety in Training: Drop Sets introduce variety, which can prevent adaptation and
keep the training stimulus fresh.

Evidence-Based Perspective
Research indicates that Drop Sets can effectively increase muscle size and endurance.
They are particularly useful for bodybuilders aiming to target slow-twitch muscle fibers
and increase muscular endurance.

28
Supersets

Overview
Supersets involve performing two exercises back-to-back with minimal rest, targeting
either the same muscle group (agonist supersets) or opposing muscle groups
(antagonist supersets).

How It Works
1. Agonist Supersets: Target the same muscle group (e.g., biceps curls followed by
hammer curls).
2. Antagonist Supersets: Target opposing muscle groups (e.g., biceps curls followed by
triceps dips).

Benefits
1. Time Efficiency: Supersets reduce rest time between exercises, making workouts
more time-efficient.
2. Increased Intensity: The reduced rest period and continuous movement elevate the
heart rate, adding a cardiovascular component to the workout.
3. Enhanced Muscle Pump: Supersets can increase blood flow to the muscles,
enhancing the muscle pump and potentially improving nutrient delivery.

Evidence-Based Perspective
Supersets are supported by research as an effective method for increasing workout
intensity and efficiency. They can also be beneficial for improving muscular endurance
and cardiovascular fitness. Antagonist supersets, in particular, have been shown
to enhance strength performance by allowing for more complete muscle recovery
between sets.

These advanced training techniques—Rest/Pause, Drop Sets, and Supersets—provide

bodybuilders with tools to challenge their muscles in unique ways, promoting continued
growth and adaptation. When implemented correctly, these techniques can be powerful
additions to any training program, helping athletes break through plateaus and achieve
their bodybuilding goals. As with any advanced technique, it’s essential to use them
judiciously and ensure proper recovery to avoid overtraining and injury.
29
CHAPTER 7
Recovery
Recovery is an integral part of any effective
bodybuilding program, as it allows muscles to
repair, grow, and adapt to the stress of training.
This chapter focuses on two key components of
recovery: rest days and sleep. Both are essential
for maximising gains and preventing injuries.

Rest Days

Overview
Rest days are planned breaks from intense training, allowing the body to recover and
rebuild. These days are crucial for avoiding overtraining and ensuring continuous
progress.

Benefits of Rest Days

1. Muscle Repair and Growth: During rest days, the body repairs muscle tissues
damaged during workouts. This process is essential for muscle growth and strength
development.
2. Central Nervous System Recovery: Intense training can fatigue the central nervous
system (CNS). Rest days help the CNS recover, ensuring optimal performance in future
workouts.
3. Injury Prevention: Resting helps prevent overuse injuries by giving the
musculoskeletal system time to recover from repetitive stress.

Evidence-Based Perspective
Research indicates that adequate rest is vital for muscle protein synthesis and glycogen
replenishment. Strategic rest days, whether complete rest or active recovery, can
improve long-term performance and reduce the risk of overtraining syndrome.

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Guidelines for Effective Rest Days
1. Active Recovery: Incorporating low-intensity activities like walking, yoga, or swimming
can enhance blood flow, aiding in the removal of metabolic waste and reducing muscle
soreness.
2. Nutrition: Proper nutrition on rest days is critical. Consuming adequate protein and
carbohydrates supports muscle recovery and energy replenishment.
3. Mental Rest: Taking a mental break from the stress of training can be beneficial.
Engaging in relaxing activities can help reduce cortisol levels, promoting overall well-
being.

Evidence-Based Perspective
Studies show that incorporating active recovery into rest days can accelerate
the recovery process by increasing circulation and decreasing muscle stiffness.
Additionally, psychological recovery is crucial for maintaining motivation and mental
health.

Sleep

Overview
Sleep is a fundamental component of recovery,
influencing muscle repair, cognitive function, and
hormonal regulation. Quality sleep is essential
for optimising performance and achieving
bodybuilding goals.

Benefits
1. Muscle Repair and Growth: During sleep, the body releases growth hormone, which
plays a vital role in muscle recovery and growth.
2. Cognitive Function: Adequate sleep supports mental processes like focus, memory,
and decision-making, all of which are critical for effective training and dietary planning.
3. Hormonal Balance: Sleep helps regulate hormones, including cortisol, insulin, and
testosterone, which are essential for muscle building, fat loss, and overall health.

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Evidence-Based Perspective
Numerous studies have demonstrated that sleep deprivation can negatively impact
muscle recovery, strength, and performance. Conversely, quality sleep enhances
recovery and can lead to better gains in muscle mass and strength.

Optimising Sleep For Recovery

1. Consistent Sleep Schedule: Going to bed and waking up at the same time each day
helps regulate the body’s circadian rhythm, leading to better sleep quality.
2. Sleep Environment: Creating a comfortable sleep environment—cool, dark, and
quiet—can significantly enhance sleep quality and duration.
3. Pre-Sleep Routine: Establishing a calming pre-sleep routine, such as reading or
meditation, can help signal to the body that it’s time to wind down and prepare for sleep.

Evidence-Based Perspective
Research suggests that athletes should aim for 7-9 hours of sleep per night to
optimise recovery and performance. Sleep hygiene practices, such as limiting
exposure to screens before bed and keeping the bedroom dark, can improve sleep
quality and duration.

Rest days and sleep are not just passive aspects of recovery; they are active strategies
that contribute significantly to a bodybuilder’s progress. By prioritising these elements,
athletes can maximise their training outcomes, reduce the risk of injury, and achieve a
balanced and sustainable approach to bodybuilding.

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CHAPTER 8
Consistency
Consistency is a cornerstone of success in
bodybuilding and fitness. While advanced
techniques and sophisticated training plans can
enhance progress, they are only effective when
applied consistently over time. This chapter
explores the importance of consistency in
training, nutrition, and lifestyle, emphasising
how steadfast dedication can lead to long-term
success.

The Importance of Consistency in Training

Overview
Regular and sustained effort in training is crucial for achieving muscle growth, strength
gains, and overall fitness improvements. Consistency in training allows for the gradual
progression and adaptation necessary for significant results.

Key Aspects
1. Progressive Overload: Consistently challenging the muscles with progressively
heavier weights or increased volume is fundamental to muscle growth. Sporadic
training disrupts this process and can stall progress.
2. Skill Development: Many exercises require proper technique for maximum
effectiveness and safety. Consistent practice helps refine these skills, leading to better
performance and reduced risk of injury.
3. Adaptation and Plateaus: The body adapts to the stresses placed upon it over time.
Consistency ensures that these adaptations continue, helping to overcome plateaus and
achieve continuous improvement.

Evidence-Based Perspective
Research highlights that regular training frequency and adherence to a structured
program are critical factors in achieving and maintaining muscle hypertrophy and
strength. Even moderate but consistent exercise is superior to irregular, high-intensity
training for long-term gains.
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Consistency in Nutrition

Overview
Diet plays a pivotal role in bodybuilding, as it provides the necessary nutrients for
muscle repair, growth, and energy. Consistency in nutrition ensures that the body
receives a steady supply of essential nutrients, optimising performance and recovery.

Key Aspects
1. Macronutrient Balance: Maintaining a consistent intake of proteins, carbohydrates,
and fats supports muscle growth, energy levels, and overall health.
2. Meal Timing: Regular meal timing can help stabilise energy levels, support
metabolism, and improve workout performance.
3. Adherence to Dietary Goals: Consistent adherence to dietary plans, whether bulking,
cutting, or maintaining, ensures that body composition goals are met.

Evidence-Based Perspective
Studies show that consistent dietary patterns are linked to better muscle mass
maintenance and fat loss. Irregular eating habits can disrupt metabolism, hinder muscle
recovery, and lead to suboptimal training outcomes.

Consistency in Lifestyle

Overview
Beyond training and nutrition, a consistent
lifestyle—including sleep, stress management,
and daily routines—plays a crucial role in
supporting bodybuilding goals.

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Key Aspects
1. Sleep Patterns: Regular sleep schedules are essential for recovery, hormone
regulation, and overall well-being. Inconsistent sleep can impair muscle recovery and
cognitive function.
2. Stress Management: Chronic stress can lead to elevated cortisol levels, which may
negatively impact muscle growth and fat loss. Consistent stress management practices,
such as mindfulness or meditation, can mitigate these effects.
3. Routine and Discipline: Establishing a consistent daily routine fosters discipline and
reduces decision fatigue, making it easier to adhere to training and dietary plans.

Evidence-Based Perspective
Consistency in lifestyle factors, particularly sleep and stress management, has been
shown to enhance athletic performance and overall health. Bodybuilders who maintain
consistent routines are more likely to achieve their goals and maintain their progress
over the long term.

Overcoming Challenges
to Consistency

Common Challenges
1. Lack of Time: Balancing work, family, and fitness can be challenging. Prioritising and
scheduling workouts can help maintain consistency.
2. Motivation Fluctuations: Motivation can vary over time. Establishing a routine and
setting clear, achievable goals can help sustain motivation.
3. Injury or Setbacks: Injuries or life events can disrupt consistency. Developing a
flexible mindset and adapting plans can help maintain momentum.

Strategies for Maintaining Consistency

1. Set Realistic Goals: Break down large goals into smaller, achievable milestones to
maintain focus and motivation.
2. Track Progress: Keeping a training and nutrition log can help track progress and
identify areas for improvement.
3. Create a Support System: Surrounding oneself with supportive friends, family, or a
coach can provide encouragement and accountability.

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Evidence-Based Perspective
Successful bodybuilders and athletes often attribute their success to unwavering
consistency, even in the face of challenges. Developing habits and a supportive
environment can significantly enhance the likelihood of consistent adherence to
fitness and nutrition plans.

Consistency is not just about maintaining a strict regimen; it’s about building sustainable
habits that align with one’s goals. By being consistent in training, nutrition, and lifestyle,
bodybuilders can achieve their desired physique, improve their health, and enjoy the
process of personal transformation. Consistency is the key that unlocks long-term
success in bodybuilding and beyond.

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CHAPTER 9
Supplementation
Supplements can play a supportive role in a
bodybuilder’s regimen, providing nutrients
that may be challenging to obtain in sufficient
quantities through diet alone. This chapter
focuses on three key supplements: Alpha GPC,
Creatine, and Whey Protein Isolate. Each of
these supplements has been widely studied for
its potential benefits in enhancing performance,
recovery, and muscle growth.

Alpha GPC

Overview
Alpha GPC (Alpha-glycerylphosphorylcholine) is a choline-containing compound that
is known for its potential cognitive and physical performance-enhancing effects. It is a
popular supplement among athletes and bodybuilders.

Key Aspects
1. Cognitive Enhancement: Alpha GPC is believed to increase levels of acetylcholine, a
neurotransmitter involved in memory and learning. Enhanced cognitive function can
improve focus and mental clarity during workouts.
2. Increased Power Output: Some studies suggest that Alpha GPC may boost power
output, particularly in explosive movements like jumping or sprinting. This can translate
into better performance in high-intensity training.
3. Growth Hormone Stimulation: There is evidence that Alpha GPC may increase the
secretion of growth hormone, which plays a key role in muscle growth and recovery.

Dosage and Usage

The typical dosage of Alpha GPC ranges from 600 to 1200 mg per day. It is often taken
30-60 minutes before workouts to maximise its potential benefits for performance and
cognitive function.

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Evidence-Based Perspective
Research on Alpha GPC suggests it can be effective for enhancing cognitive function
and physical performance. While more studies are needed to fully understand its
mechanisms, it is generally considered safe when used at recommended dosages.

Creatine
Overview
Research on Alpha GPC suggests it can be
effective for enhancing cognitive function and
physical performance. While more studies are
needed to fully understand its mechanisms,
it is generally considered safe when used at
recommended dosages.

Benefits of Creatine
1. Increased Strength and Power: Creatine supplementation has been shown to enhance
strength and power output, making it particularly beneficial for weightlifting and
sprinting.
2. Enhanced Muscle Mass: By increasing the availability of ATP (adenosine
triphosphate), creatine allows for more intense and prolonged training, leading to
greater muscle hypertrophy.
3. Improved Recovery: Creatine may aid in recovery by reducing muscle cell damage and
inflammation following intense exercise.

Dosage and Usage

A common dosing strategy is to start with a loading phase of 20 grams per day (divided
into 4 doses) for 5-7 days, followed by a maintenance dose of 3-5 grams per day.
Alternatively, a consistent daily intake of 3-5 grams can be used without a loading
phase.

Evidence-Based Perspective
Creatine is supported by a substantial body of research demonstrating its safety and
effectiveness in enhancing muscle strength, size, and exercise performance. It is
considered one of the best supplements for athletes seeking to improve their training
outcomes.

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Whey Protein Isolate

Overview
Whey Protein Isolate is a high-quality protein supplement derived from milk. It is highly
bioavailable and rapidly absorbed, making it an excellent choice for post-workout
recovery.

Benefits of Whey Protein Isolate

1. High Protein Content: Whey Protein Isolate contains around 90% or more protein by
weight, with minimal fats and carbohydrates. This makes it an ideal protein source for
muscle repair and growth.
2. Rapid Absorption: Its fast absorption rate ensures that amino acids are quickly
available to muscles after exercise, supporting recovery and muscle protein synthesis.
3. Rich in Essential Amino Acids: Whey Protein Isolate is rich in essential amino acids,
including a high concentration of leucine, which is critical for initiating muscle protein
synthesis.

Dosage and Usage

A common dosage is 20-30 grams of Whey Protein Isolate, typically consumed post-
workout or as part of a meal to ensure adequate daily protein intake. It can also be used
between meals or as a meal replacement in some cases.

Evidence-Based Perspective
Whey Protein Isolate is widely recognized as an effective protein supplement for
enhancing muscle recovery and growth. It is particularly beneficial when consumed
after resistance training, due to its rapid absorption and high amino acid content.

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Smart Supplemetation Strategies

Combining Supplements
These three supplements can be used together as part of a comprehensive
supplementation strategy. For example, Alpha GPC can be taken before workouts for
cognitive and power benefits, creatine can be taken daily for strength and muscle gains,
and Whey Protein Isolate can be used post-workout for recovery.

Monitoring Adjustments
It’s important to monitor the body’s response to these supplements and make
adjustments as needed. Factors such as diet, training intensity, and individual tolerance
can influence the effectiveness and optimal dosage of each supplement.

Consultation with Professionals

Before starting any supplementation regimen, it is advisable to consult with a
healthcare provider or a qualified nutritionist, especially for individuals with pre-
existing health conditions or those taking other medications.

Supplementation with Alpha GPC, Creatine, and Whey Protein Isolate can significantly
enhance a bodybuilder’s performance, recovery, and muscle growth. These
supplements, when used appropriately, provide valuable support to a well-structured
training and nutrition plan. Understanding their benefits, proper dosages, and how to
incorporate them into a daily routine is essential for maximising their potential and
achieving bodybuilding goals.
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The Ultimate Guide To Evidence-Based Bodybuilding
By Kieran Moore