If you are looking for massive gains that never end, there are simple rules that I use that allow for maximum results with minimal effort. I am not necessarily looking to add more work to my workout. I am looking to improve my workout. Workout smarter – not harder.
Rule #1: Add Sets to Your Workout, Not Reps
While a lot of people will preach to you about adding reps to your set, I say to add volume to your workout by adding sets to your workout. I love staying in the 8-12 range, but will often get down and dirty and get into the 5-8 rep range and adding a couple of sets to the exercise.
Rule #2: Use What Works
While this sounds like common sense, the fact of the matter is that new trends will arise and new gimmicks will be introduced. These items have their time and place, but that place is rarely in your workout. Keep it simple and do what has worked for decades. Squats, deadlifts, bench presses, rows, curls, etc. There is no need to perform cleans while standing on a pilates ball because someone told you that it works.
Rule #3: Resting is For Sissies
By resting, I mean your rest periods in between sets. Challenge yourself by keeping rest periods brief. Long rest periods lead to cold muscles and possible injury. Keep those muscles working as hard as possible. This is how we grow.
Rule #4: Rest, Rest and More Rest
Now that I told you not to rest too much, I have to tell you to rest plenty. For this rule, I am talking about getting plenty of sleep. Most lifters will never get it when it comes to sleep. Take advantage of the time to grow and get some rest at night.
Of course, this leads us into the conversation of rest between workouts as well. This is where the proper split routine becomes crucial. The proper split gives you ample time to rest body parts in between training days.
Rule #5: Eating is Half the Battle
I hate when people say 20% working out and 80% diet. To strive for greatness takes a 100% commitment to both your workouts and your diet. You do not have to strive to compete professionally to take your nutrition seriously. Garbage in, garbage out is what they say and it makes a lot of sense.
If you use these top 5 rules to grow by, you will soon be on your way to massive gains, and isn’t that what we all want?