Unlock the 3 Secrets to Muscle Gain

Take your training to the next level.

This insightful approach from Marcus Filly, former CrossFit Games athlete, digs much deeper into these 3 principles of bodybuilding, and how you can apply them to your own hypertrophy and health journey, whatever your goals may be.

“Ready to challenge the stereotypes around bodybuilding and unlock the secret to gains? Today we dig into my admiration for Arnold Schwarzenegger and reveal how bodybuilding isn’t just about flexing muscles. Explore how the principles of discipline, consistency, and simplicity in training and nutrition can unlock your gains and contribute to overall health.”

Marcus-FillySource: CrossFit Inc

“Discover why bodybuilding isn’t just for “meatheads” and how it holds the secret to a balanced, strong, and pain-free life. Let’s break free from industry trends and learn to control our own fitness journey.”

For Marcus Filly, Bodybuilding means taking control over your outcomes.

The 3 Principles of Bodybuilding

He states that the 3 principles that bodybuilding teaches are:

  1. Discipline
  2. Consistency
  3. Simplicity

In both training and nutrition.

Bodybuilding Is Not Flashy, but it Works

The actual workouts and diets aren’t always the sexiest, but they work. When things are simple and trackable, we can measure and progress, and make the necessary changes where required.

He reminds us to keep the basics of your diet and nutrition simple. Once those are locked in place, they can be built upon in more complex ways.


For example, within bodybuilding, there is the staple meal of chicken, rice, and broccoli.

This is a great baseline meal for providing the necessary carbs, proteins and fats that the body needs to recover from training and fuel performance.

How to Increase Your Metabolism

Of course, eating only this meal can get very old, very quickly. Once you start levelling up your knowledge then you will understand what macronutrients you need and how to get them. You can enjoy your food and eating well. Eating is a fun and sociable event that can be enjoyed to its fullest whilst also getting what you need to achieve your physique, health and performance goals.

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Keep your core lifts consistent and simple, and be disciplined about your training.

  1. Back Squat
  2. Bench Press
  3. Bench Press
  4. Shoulder Press
  5. Pull Ups

At its most basic level with bodybuilding, If you perform these exercises every week for the next 8 months then it will work.

Marcus Filly also explains how simplicity can give you mental clarity, not overcomplicate things and lead you down the road to success.  

What To Do If Calorie Deficit Stops Working

With simplicity you can focus on things that matter the most:

  • Progressive overload
  • Technique improvement
  • Effort

However, most people want more in terms of variety, fun, skills to learn when it comes to training.

Many people want to learn new things and have slightly different goals. However, if the basics are locked into place, then this next level becomes easy and fun to implement.

The Overlooked Superpower of Bodybuilding

Bodybuilding has the power to heal. Specifically joints and soft tissue. When we apply bodybuilding principles of hypertrophy and progressive overload to how joints are meant to function, people reclaim their pain free lives.

Marcus Filly sexy abs

Research Explains How to Build Muscle Whilst Losing Fat

Training can go beyond just thinking about how joints flex muscles, and start to target and strengthen and improve joints and ligaments in the body.


Why is Discipline Important in Training and Nutrition if you want to see Results?

Discipline is crucial in training and nutrition if you want to see significant and consistent results for several reasons:

Consistency: Discipline ensures that you stick to your training and nutrition plan consistently. Results in fitness and nutrition come from sustained effort over time, not sporadic bursts of activity. Without discipline, it’s easy to skip workouts, make poor food choices, or indulge in unhealthy habits, which can hinder progress.

Goal Achievement: Discipline helps you stay focused on your goals. Whether you’re aiming to lose weight, build muscle, improve endurance, or achieve any other fitness objective, discipline keeps you on track and working towards your desired outcomes.

Habit Formation: Discipline helps you form healthy habits. By consistently following your training and nutrition plan, you establish routines that become second nature over time. This makes it easier to maintain healthy behaviors in the long run.

Accountability: Discipline holds you accountable for your actions. When you’re disciplined, you take responsibility for your choices and actions related to training and nutrition. This accountability can motivate you to make better decisions that align with your goals.

Overcoming Challenges: Discipline helps you push through obstacles and setbacks. Training and nutrition journeys often come with challenges, such as plateaus, injuries, or cravings. Discipline enables you to persevere through these tough times and continue working towards your goals.

Self-Control: Discipline enhances self-control, which is essential in making wise nutritional choices. It helps you resist the temptation of unhealthy foods and stick to a balanced diet that supports your fitness goals.

pat vellner crossfit games 2020 gym hacks bigger shouldersSource: Photo courtesy of CrossFit Inc.

Time Management: Discipline allows you to manage your time effectively. It helps you allocate the necessary time for workouts and meal planning, ensuring that you don’t neglect these crucial aspects of your health and fitness.

Long-Term Success: Discipline is vital for maintaining results over the long term. Many people can achieve short-term progress, but without discipline, it’s challenging to sustain those gains and avoid regressing to old, unhealthy habits.

Mental Strength: Discipline fosters mental strength and resilience. Achieving fitness goals often requires mental fortitude to push through physical discomfort and setbacks. Discipline helps you develop this mental strength, which can benefit you in various aspects of life.

Personal Growth: Engaging in disciplined training and nutrition can lead to personal growth. It can boost self-confidence, increase self-esteem, and provide a sense of accomplishment as you see progress and meet your goals.

In summary, discipline is the foundation of success in training and nutrition. It ensures you stay on track, make consistent efforts, and make healthy choices, ultimately leading to the results you desire. While it may be challenging at times, the rewards in terms of improved health, fitness, and overall well-being make discipline a crucial component of any fitness and nutrition journey.

Why is Consistency Important in Training and Healthy Nutrition?

Progress and Results: Consistency is the key to achieving and maintaining your fitness and health goals. When you consistently follow a well-structured training program and maintain a balanced, nutritious diet, you allow your body to adapt and make progress over time. Your body responds to the consistent stress and adaptation of exercise and the steady intake of nutrients, leading to improved strength, endurance, muscle growth, weight management, and overall health.

Habit Formation: Consistency helps you establish and reinforce healthy habits. By repeatedly engaging in regular workouts and making nutritious food choices, you turn these behaviors into habits that become a natural part of your daily routine. Over time, these habits require less conscious effort, making it easier to maintain a healthy lifestyle.

Prevents Plateaus: In both training and nutrition, your body can adapt to a specific routine or calorie intake. By consistently challenging your body through progressive training and maintaining a balanced diet, you reduce the risk of hitting a plateau where progress stalls. Consistency ensures that you continue to make gains and improvements.

dumbbell amrap wodSource: Courtesy of CrossFit Inc.

Sustains Motivation: Consistency helps maintain motivation and commitment. When you see ongoing progress and feel the benefits of regular exercise and healthy eating, you’re more likely to stay motivated and remain dedicated to your fitness and nutrition goals.

Reduces Stress: Knowing what to expect from your training and nutrition plan can reduce stress. When you have a consistent routine, you’re less likely to feel overwhelmed by the unpredictability of your health and fitness journey. This stability can lead to a more positive and less stressful experience.

Supports Long-Term Health: Consistency is essential for long-term health and well-being. Regular exercise and a balanced diet contribute to better cardiovascular health, a stronger immune system, improved mental health, and reduced risk of chronic diseases. Consistency in these areas can help you maintain good health throughout your life.

Establishes a Feedback Loop: Consistent training and nutrition allow you to monitor your progress and make necessary adjustments. You can track changes in your body composition, strength, endurance, and overall health. If you encounter challenges or setbacks, you have a consistent baseline from which to make informed decisions and changes.

Time Management: Consistency helps with time management. When you have a set schedule for workouts and meal planning, it’s easier to allocate time for these essential activities without feeling overwhelmed by constant decision-making.

Improved Self-Discipline: Consistency reinforces self-discipline. By adhering to your training and nutrition plan, you develop and strengthen your self-discipline, which can have positive effects in other areas of your life.

In summary, consistency is the cornerstone of achieving and maintaining your health and fitness goals. It ensures that you make gradual, sustainable progress, form healthy habits, and experience the physical and mental benefits of regular exercise and a balanced diet. While it may be challenging at times, the long-term rewards of consistency in training and nutrition are well worth the effort.

Why is Simplicity Vital?

Simplicity is vital in effective training and quality nutrition for several reasons:

Sustainability: Simple training and nutrition plans are more likely to be sustainable in the long term. Complex or overly restrictive programs are difficult to maintain, leading to burnout and inconsistency. Simplicity makes it easier to stick with your routine, which is essential for seeing lasting results.

Adherence: Simple plans are easier to follow consistently. When a training or nutrition plan is straightforward and easy to understand, you’re more likely to adhere to it. This consistency is key to achieving and maintaining results.

Reduced Decision Fatigue: Complex training and nutrition plans can lead to decision fatigue. The more choices and calculations you have to make, the more mental energy you expend. Simplicity eliminates unnecessary decision-making, making it easier to stay on track.

Focus on Basics: Simple plans often focus on the fundamental exercises and nutrient-rich foods. These basics are effective and proven to work. You don’t need elaborate routines or exotic foods to see results. Simplicity encourages you to master the basics, which are the foundation of fitness and nutrition.

Fewer Mistakes: Complex plans can lead to errors and misinterpretations. Simplicity reduces the risk of misunderstanding or misapplying the principles of training and nutrition. This minimizes the chances of making mistakes that could hinder progress.

Time Efficiency: Simple training routines can be time-efficient. If your workouts are straightforward, you can complete them more quickly, which is particularly beneficial for those with busy schedules. You can achieve results with shorter, focused sessions.

Consistency: Simple routines are easier to repeat consistently. Consistency is crucial for making progress in both training and nutrition. When your plan is straightforward, you’re more likely to stick to it day in and day out.

Reduced Overwhelm: Overly complex plans can overwhelm individuals, especially those who are new to fitness or nutrition. Simplicity reduces overwhelm and makes the journey more approachable, which is important for beginners and those looking to make sustainable changes.

Adaptability: Simple plans are often more adaptable to various lifestyles and circumstances. Whether you’re traveling, have limited access to equipment, or face other challenges, a simple approach allows for flexibility and adjustments without completely derailing your progress.

Mental Clarity: A simpler plan allows you to focus more on the actual training and nutrition process rather than constantly figuring out what to do. This mental clarity can improve your overall experience and motivation.

In summary, simplicity in training and quality nutrition is essential for achieving results because it promotes sustainability, adherence, and a focus on the basics. It reduces decision fatigue, minimizes mistakes, and allows you to stay consistent.

Simplicity can also be time-efficient, adaptable, and reduce overwhelm, making it more likely that you’ll stick with your plan and see the results you desire.

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