The 10 Rules of Gains

Follow these rules and you’ll build muscle and strength. Period.

1. Train One-Day On, One-Day Off

This is the best way to optimize workout quality. Each day off allows you to maximize recovery and growth from the previous day’s workout and helps you perform optimally on the next one. This schedule allows you to work brutally hard without burning out.

2. Use a Lift-Specific Program

Use a four-workout rotation with each focusing on one big basic barbell lift (bench press, squat, overhead press, deadlift, etc.). After the big lift, do one major assistance exercise and 1-2 isolation movements to strengthen the main lift. Also, do one rowing or pulling movement per workout.

3. Use the Triple Progression Model

Start with reps of 4-6 or 6-8 (a range of 3 reps). Do 4 work sets with the same weight. When you can do all of your sets with the same weight and hit the top of the range, add 5-10 pounds on your next workout. You have to hit 6-6-6-6 or 8-8-8-8 before you can add weight. If you get something like 6-6-5-4, stick with the same weight.

4. For Isolation Exercises, Focus on the Burn and Muscle Fatigue

Weight doesn’t matter. Just make sure you hit failure or close to it while getting as much localized burn/pump as possible.

5. Take Long Rest Periods Between Sets on the Main Lift

Rest 3-4 minutes between sets on compound movements using the triple progression model to maximize your performance.

6. Take Short Rest Periods Between Sets of Isolation Work

This helps you get more secondary growth mechanisms activated, like lactate and local growth factors. It also allows you to get a good hypertrophy response without doing more heavy work and overtaxing the nervous system.

7. Eat a 300-500 Calorie Surplus Daily

If your weight isn’t going up, you’re not building a significant amount of muscle. You need a surplus to fuel the muscle growth process. You’ll optimize recovery from the previous workout and perform well. If your weight isn’t going up weekly (or at least bi-weekly), you’re NOT consuming a caloric surplus. Just don’t go overboard and get too fat.

8. Eat a Gram of Protein per Pound and Increase Carbs

Carbs are almost as important as protein for building muscle. They’re protein-sparing (anti-catabolic), and they promote the release of anabolic IGF-1 and insulin. They also activate mTOR which promotes protein synthesis. Carbs are also the best fuel for intense workouts, and they speed up recovery. A significant portion of those carbs should come around the workout.

9. Drink a Lot of Water

Drink at least 4-5 liters of water (around 1.5 gallons) per day. Water facilitates nutrient transport, stores carbs as glycogen, and is involved in too many key metabolic processes to name! Water is truly a secret weapon for strength and size gains.

10. Get 8 Hours of Sleep, as Many as Possible Before Midnight

Sleep is key for recovery, nervous system optimization, hormone optimization, and muscle building. If you can get a few of these hours prior to midnight, it’s even better. It’s a circadian rhythm thing. As the daylight decreases, a signal is sent to the pineal gland, leading to an adjustment in how cells function.

For more tips on fitness contact Ronin at 066 265 6800 or via email at roninjacobs@hotmail.com

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