ABOUT
NURUDEEN TIJANI

I discovered my body type (Ectomorph) and determined the most effective training plan that would allow me to build the physique I wanted (at the fastest rate possible). I used a 3-day training split.

I learned the proper weightlifting technique for different exercises on the Bodybuilding.com Exercise Finder Database. I practiced “feeling the muscle” technique. I reviewed exercise tutorial videos before my workout and after my workout (to determine if I performed each exercise correctly).

I decided on a training program. I believed in the program, put it to work and stuck with it. I didn’t say “I will try it for 30 days and see if it works.” I knew if I made good faith effort and stuck with it, the results were guaranteed.

Training HARD — performing each set to muscle failure, progressively increasing weights, and power training. Training SMART — performing the correct number of sets and reps. I used an effective aerobics training strategy based on my body type.

I found a training partner at my gym. Through friendly conversations, I discovered the goals and motivations of others at my gym. Once I found someone whose goals were aligned with mine, I asked if they would like to train together. Having a training partner was critical in the beginning, when every set and rep counted. It was critical getting spots on those power sets.

Using the JEFIT Workout App, I tracked my workout routine – exercises, sets, reps, weights, lifting technique (good or bad), weights (too much or too little). This is one of the simplest things you can do to make progress and get results faster.

Before each workout, I would prepare my mind to focus on the workout by spending 10-20 minutes warming up, stretching, meditating, and visualizing having the best workout EVER. I saved photos of my favorite bodybuilders (Arnold, Shawn Ray, Frank Zane) in my phone. When I felt tired and felt like given up, I would look at their photos for motivation.

About a month into my training, I began learning about nutrition. The key to good nutrition when building a physique is sustainability. It's best to avoid fad diets such as "zero carb" or "zero protein" diets.

Once I started to make progress on muscle gains, I learned different intensity training techniques (e.g. Super-set, Tri-set, Four-pump, Drop set), which allowed me to continue building my physique and over plateaus. Continual learning is vital to make and keep progress.