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Bikini Masters competitor Megan Ewoldsen proves that it\u2019s possible to be a busy mom and still win bodybuilding trophies, but the inspirational fitness influencer has recently taken to Instagram to share six tips that she wished she\u2019d known sooner, as relates to getting the most from her time in the gym. Fortunately, the bodybuilder has shared those hard-earned lessons, so that you can make gains with your own physique.<\/p>\n
Ewoldsen regularly sets fitness-based challenges for her 335,000+ IG followers<\/a>, and says that going from beginner to advanced lifting is all about doing the basic training, \u201cbut with better awareness.\u201d The beauty, who most recently won the Masters 35+ Bikini category in the 2025 NPC Worldwide Caribbean Grand Prix Bahamas<\/a> and came second in the 2025 NPC Masters USA<\/a> wrote, \u201cThat\u2019s the funny thing about lifting. The longer you do it, the more you realize the fundamentals aren\u2019t something you \u2018graduate\u2019 from. They\u2019re something you keep getting better at.\u201d Here\u2019s how to get better with your own workouts.<\/p>\n \u201cMost muscle growth happens during he eccentric (lowering) phase,\u201d offered Ewoldsen. \u201cAdvanced lifters don\u2019t drop the weight\u2026 they control it.\u201d Indeed, a systematic review of eccentric movement where the muscle is lengthened, versus concentric movements were the muscle is shortened (as a result of raising the weight), showed that \u201cEccentric training performed at high intensities was shown to be more effective<\/a> in promoting increases in muscle mass measured as muscle girth.\u201d<\/p>\n To get the most muscle, you need to take back control, said Ewoldsen. \u201cWhen I slowed down my eccentrics, I immediately felt more muscle engagement.\u201d<\/p>\n \u201cBeginners often stop when the set starts to burn,\u201d explained Ewoldsen, encouraging her followers to push harder for greater gains. \u201cAdvanced lifters stop when the muscle can\u2019t produce another quality rep.\u201d Of course, muscle building requires that the body is in a state of hypertrophy, and this occurs when the muscle is taxed to the point that it needs to repair itself. \u201cIt took me a long time to realize the last few reps are where the growth stimulus really happens,\u201d shared the Bikini star.<\/p>\n Variation is important for workouts, and will help to keep the body guessing, but you shouldn\u2019t switch out key lifts such as squats or progress may be lost. \u201cAdvanced lifters repeat the same key lifts for months or years,\u201d explained Ewoldsen. \u201cSo, they can progressively overload them.\u201d<\/p>\n Progressive overload is an essential follow up to the second tip, because as the muscles get bigger and stronger, more force is required to keep that state of hypertrophy going. \u201cThe lifts that changed my physique the most are the ones I\u2019ve repeated for the last few years,\u201d she added.<\/p>\n \u201cBeginners often lock-out joints or relax between reps,\u201d reflected the coach. \u201cAdvanced lifters keep constant tension on the target muscle.\u201d To understand the concept of time under tension, the bodybuilder explained that working with cables gave her a wake-up call. \u201cCables helped me understand this immensely, because the muscle stays under tension the entire time.\u201d<\/p>\n While progressive overload and time under tension are important parts of the muscle building puzzle<\/a>, they only work correctly if an exercise is executed with proper form. \u201cAdvanced lifters don\u2019t shorten the movement to make the exercise easier,\u201d challenged Ewoldsen. \u201cThey control the bottom stretch and finish the rep with a strong top contraction.\u201d The fit mom also offered that \u201csometimes even an extra inch of range of motion completely changes how an exercise feels.\u201d<\/p>\n Making a lift with the aforementioned control and proper form means that you need to keep a careful check of the weight. If you are failing before you\u2019ve got halfway through the set, it might be time to check your ego at the door. \u201cAdvanced lifters are willing to reduce the weight to improve execution,\u201d advised Ewoldsen. \u201cBetter tempo, deeper range, and pauses often require less weight,\u201d she explained. \u201cMany times I\u2019ve lowered by weight and actually felt the target muscle working more.\u201d<\/p>\n So, whether you are a complete gym newbie, or just need a reminder, these tips will stand you in good stead for muscle gains. \u201cEven the most advanced lifters are still working to master the basics,\u201d said the fit female.<\/p>\n To follow Megan Ewoldsen on Instagram, click here.<\/a>\u00a0<\/strong><\/p>\n<\/p><\/div>\nMegan Ewoldsen\u2019s 6 Tips to Stimulate Advanced Muscle Growth From Basic Training<\/h2>\n
1) Control the lower portion of the rep<\/h3>\n
2) Train closer to failure<\/h3>\n
3) Keep the key exercises<\/h3>\n
4) Don\u2019t rest mid-rep<\/h3>\n
5) Use a full range of motion<\/h3>\n
6) Sometimes less is more<\/h3>\n