The 3 Levels Of Consistency

In the sport of physique alteration, consistency is the end all, be all. Consistency is defined as a steadfast adherence to the same principles, course, form, etc… Why would I go as far as to say this would determine your success in bodybuilding? Bodybuilding is far from a sprint to the goal achievement, but a marathon of years strung together to achieve the highest level physique. Meals and reps, day after day, year after year slowly accumulate to your long term goal achievement. The level of that consistency is the key factor that will determine your success.

Listed below is what I consider the 3 levels of consistency for nutrition and training that can determine the level of physique you reach as an individual. Of course there are other factors that play into the equation, but regardless, you will only achieve what you put in. If you want to get the absolute and most extreme results out of your program, you need to operate at the third level. Before you read these, take note, I am talking about a bodybuilding or physique competitor. I thoroughly feel that even at a low level this is far above and beyond from what we see at the normal gym member level.

Training Consistency

Low Level- I consider someone with a low level of adherence to training to be hit or miss in the gym. For the most part they get in all of their weekly workouts. Sometimes they skip a work out, but are not concerned enough to go out of their way to make it happen. Usually at this level there is not a specific workout split that is followed, and if so there is not a set plan once they are in the gym.

Medium Level- At this level the pack begins to pull away. This is a small percentage of individuals that have a specific routine, will be in the gym a set number of times weekly, and will arrange their week to make sure this happens. I would consider this level the majority of competitors.

High Level- After reading the mid level you may be wondering what you could do to take the consistency to this level. Consistency is not only about getting in the planned workouts, but also about the quality of those workouts. A high level trainee pours their heart into the training of each rep. At this level it is the intensity that makes the difference. The other major difference between mid to high level training is the programming involved. As stated above, a mid level trainer will follow a training split and often has a set routine. A high level trainee will have a program and split with a periodized basis. They will cycle their training regimen, intensity techniques, and even incorporate lower intensity weeks for additional recovery. You may see a trainee at this level vary the program by not only altering the number of workouts per week, but by altering the volume of total weekly sets per body part over a weekly and monthly basis. Someone at this level leaves no stone unturned with their goal of physique attainment.

Nutritional Consistency

Low Level- Following low level nutritional consistency is what I would consider someone that eats healthy. They follow a good diet that puts the normal American diet to shame. They eat what they consider healthy\physique friendly foods. They usually get in 5 or 6 meals. Maybe they miss a meal here and there. At this level there is no issues dining out and usually have some cheat foods here and there. Their food intake varies day by day, and they don’t really follow a set intake of calories or macro nutrients.

Medium Level- The next step of consistency is for those that have a plan. They have a set number of meals that they will eat per day. This individual will have a specific amount of carbs and proteins per day, and possibly even per meal. They usually have a variety of foods they choose from, but rotate in and out freely as long as they hit their goals for that meal or day.

High Level- Similar to the high level trainee, this is for the competitor that leaves no stone unturned. This program is very detailed and is repeated day in and day out with changes made as progress stalls. A program of this nature usually has set foods, for set meals at specific times of they day. It specifically times nutrient intake for training and accounts for periods of the day of lower energy expenditure. At this level you will sometimes see nutrient cycling depending on the training day. For an individual at this level you will not see missed meals or unplanned “free” or “cheat” meals. For those at the highest level, they may not even be comfortable enough to eat at a restaurant because they cannot weigh there food portions. Some would call this level compulsive, but bodybuilding is an extreme sport.

Summing it up…

Many will read this and feel that this is over stated and is not needed to reach the coveted pro level. Many will discredit this because they see their favorite pro posting their double cheeseburger and fries pics daily on social media. Although this is true, we are not all the genetic elite. Someone like myself will not make progress coasting through training and nutrition. Even when training and nutrition is at “High Level” I may not make the gains of superior genetically gifted athletes, but I will be my absolute best, and that’s all I can control. You will always get what you put in, and this pertains to bodybuilding at the highest levels.

About the Author

DSC_9331Marc Snyder is an active NPC Bodybuilder and current 2013 Mr Ohio. Marc has created a balance in his life with the sport he loves and the family of 2 kids and a wife that he lives for. Marc has been involved in many avenues of the fitness industry. He is a certified personal trainer and strength and conditioning coach. He also has experience in clinical exercise physiology working in the field for nearly 2 years.

It is now Marc’s goal to educate and guide individuals through yèt-their health and fitness journey by utilizing the knowledge he has gained over the years. He operates an online nutrition and training website to help people. achieve their goals.

Please follow Marc on his journey of continued progress by following him on his website at , facebook at and twitter at He post his daily lifestyle tips on these feeds for you to access and utilize in your health and fitness journey.