The 10 Rules of Gains
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The 10 Rules of Gains
Follow these simple yet powerful rules to build size and strength. There’s no way you won’t grow!
Rule #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. (Read more: The Most Efficient Way to Train and Gain)
Rule #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. (More info below.)
The Lift-Specific Split
This is one of the easiest ways to program for any goal. It’s an ideal "power building" split because it’s designed to build a lot of mass and strength. (It doesn’t work optimally for pure competitive bodybuilders who need to overdevelop every muscle.)
The split is based on a rotation of four workouts. You build each on one main barbell lift:
- Day 1: Squat Variation
- Day 2: Horizontal Press (Bench Press) Variation
- Day 3: Hip Hinge (Deadlift) Variation
- Day 4: Vertical Press (Overhead Press) Variation
Each workout contains 4 or 5 exercises:
- Main lift (stay in the program for a long time)
- Multi-joint assistance exercise (stay in the program for a long time)
- Pull or row (change every other workout)
- Isolation exercise (can change anytime)
Rule #3: Use the Triple Progression Model
It’s essentially "periodized" double progression that helps you progress on a lift for as long as possible using progressive overload.
Select a range of 3 reps, like 4 to 6 reps. Start with a weight that’s close to your max for the top of the range (in this example, close to your 6RM). Use that same weight for all of your work sets (4-5). The goal is to complete all of the work sets with the same weight, getting all your reps in (6 reps).
If you don’t get all of your reps in, keep the same weight at your next session. If at your second workout, you get… there’s progression because you were able to get more reps. But the progression isn’t large enough to justify adding weight, so your sets are not all complete. (Read more: The Most Efficient Way to Train and Gain)
Rule #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.
Rule #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.
Rule #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.
Rule #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. (Read more: The 500-Calorie Strategy for Clean Gains)
Rule #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.
Rule #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.
Rule #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.
Conclusion
These 10 rules will help you build size and strength by optimizing your training and nutrition. Remember to prioritize rest and recovery, and don’t forget to eat a surplus of calories to support muscle growth.
FAQs
Q: How often should I adjust my program?
A: Adjust your program every 4-6 weeks to challenge yourself and avoid plateaus.
Q: Can I use different exercises to accommodate different body types?
A: Yes, use exercises that fit your body type. For example, if you’re taller and have a longer torso, use deadlifts with a longer range of motion.
Q: Can I use different splits, such as upper/lower?
A: Yes, the upper/lower split is also an effective way to train. Choose a split that works best for your lifestyle and preferences.
Q: How do I progress in the triple progression model?
A: Progress in the triple progression model by adding weight, reps, or rest periods between sets. Start with a weight that’s close to your max for the top of the range and gradually increase over time.
