Setting Goals for Building Muscle

"The future belongs to those who prepare for it today" --Malcolm X"

Like anything you want to achieve in life, goals must be set. Setting goals are a must when working out, whether you are looking to "Get Ripped" or "build mass", Setting Goalseither or you must set a target so you can figure out how to get there.

Have you ever seen the guys in the gym that go month after month with no change??

f you have, these are the people that have no set goals and are just "winging" the process.

If you don't have a specific target, you don't know what you are aiming for, therefore how do you ever expect to shoot and hit.



The first thing you must do is set a long term goal, your final results meaning it won't happen in one or two months. Long term goals could range anywhere from 6 months, to one year, to 5 years.

Do you want to be like a body builder (Arnold Schwarzenegger size), or big but not competition size (Ryan Reynolds in Blade Trinity), or do you just want to gain a bit of muscle and lose some fat? Make it clear what you want and map out the path to get there.

Next you must make you short term goals meaning what you want to achieve in the next two to three months. Examples are lose X amount of body fat and gain X amount of lean muscle in X weeks.

Three things to keep in mind when setting goals:
  1. BE REALISTIC!!!
  2. The ideal goal per week for fat loss is 2-3 pounds. Anything more is unhealthy (to find out why read the Diet section)
  3. When aiming for lean muscle mass you should be aiming for anywhere between 2-5 pounds of muscle a month.

After setting goals you must create a Plan of Action to execute these goals. Example

  • I will eat 6 meals a day (1 every three hours)
  • I will weight train 5 times a week.
  • I will get 8 hours of sleep (7 minimum) every day.
  • I will drink 1 gallon of water a day.
  • I will only have 1 cheat meal a week.
  • I will stop drinking alcohol
  • I will stop smoking
  • Etc.


It is vital to be realistic when setting your goals for building muscle or you will be discouraged when you aren't like Arnold Schwarzenegger in one month. Many people make this mistake but building muscle does not come over night. It is good to shoot for the stars but having sufficient time is important or you just set yourself up for failure.

Have a workout journal to write everything in and keep track of:

  • your set goals
  • workout days (what body part you will be working out)
  • exercises (how much weight, sets and reps you did each week)
  • have planned daily meals (plan your meals everyday to make sure you are get the proper amounts for macronutrients per day).

Organization is key in setting goals and keeping your set goals when building muscle. Have a vision of what you want to accomplish, a good way to do this is have a picture of someone like Arnold Schwarzenegger in your note book so you can see what you want to achieve every day. Having the proper mind set which is patience and persistence is key to advancing to the next level.



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