There are no healthy “get better quick” schemes when it comes to bodybuilding. Like the natural formation of a mountain, it is a slow process. Industry professionals who are at their peak have spent years or even decades building their perfect bodies. But, you may be asking, “How does this apply to me?”

Well Jim (I just hope someone reading this article is named Jim because that would be great), this applies to you because no matter what your goals are in the gym, it will take time to get there. Not just timing, but consistency and that’s what I’m here to talk to you about today.

Consistency doesn’t just mean going to the gym regularly. It also means putting a consistent amount of effort into each workout and being consistent with your tracking and growth. Let me explain.

Going to the gym regularly is a very important part of reaching your fitness goals. If you take long breaks from going to the gym, say 3 weeks, this can severely hamper your progress. Not only have you lost those 3 weeks of muscle gain you could have gotten from going to the gym, but you’re also going to lose some of the muscle you’ve already built. This is due to your inactivity. If your muscles aren’t being stimulated to grow on a regular basis, it’s going to hamper your gains in the long run. So the first lesson is to stick with your gym regiment.

There are no “cheat days” when it comes to your workouts. You need to bring the same or higher intensity to each and every workout. Always trying to increase the amount of weight you lift or the number of reps you do. If you’re not bringing your full, energetic self to each and every workout, you’re not going to have the long-term success that others can. It’s important to stay committed to each and every workout. None of these half days where you just don’t feel like doing the work or sessions where you spend half the time on your phone. Don’t get me wrong, from time to time our bodies just can’t handle the amount of stress we put on ourselves in the gym. It is important to listen to your body and give it the rest it needs. I highly recommend implementing unloading weeks into your training regiment where you do lighter weights than normal, work fit, and give your body more time to recover. Lesson 2 is to be consistent in the intensity of your training.

The most successful people in bodybuilding are the ones who record every weight they lift and everything they eat. This gives them a solid benchmark to work from and improve on. From week to week, it’s very hard to remember how much weight you lifted and how many reps for any given exercise. My advice? Get a small notepad or make a spreadsheet where you can record your workouts. Keep track of everything and try to improve from one workout to the next. One of the most important factors in bodybuilding success is diet. You need to count your macros and make sure you get enough protein, fat, and carbohydrates. Consistency in your diet is what will make your progress faster and give you better long-term results.

In closing, I hope you can see the important role consistency plays in long-term muscle building. It may take a little extra effort at first, but once you’re consistent, you’ll stay consistent. I wish you all the best on your fitness journey and remember that when it comes to fitness, consistency is king.