8 ways to Make Faster Gains in the Gym

Like everything in life, there is always a better way.  This article will show you a better more effective way to build muscle mass, or lose body fat.  This article will teach you 8 ways to make faster gains in the gym.  That is if you have the courage and the cojones to follow through on the tips I give you here.  Most people won't follow, however, the ones that put this into action will be rewarded handsomely with a better physique, more strength and less body fat.

Without further ado, Here are 8 ways to Make Faster Gains in the Gym.

1: Avoid Cardio Unless you're over 200 lbs

When you're training in the gym, you need to maximize your efficiency.  That means that you need to do what it takes to build muscle and leave the gym as fast as possible.

Yes, it is possible to over train.  Most people don't realize that you don't need to do too much to grow.

Growing, or getting bigger has a lot more to do with nutrition, sleep, and recovery.  Now, if you're under 200 lbs, you absolutely need to bulk.

Bulking means that you need to be in a caloric surplus.  Building muscle requires a lot of food and adequate recovery. 

Keep in mind, that you won't get bigger, unless you get stronger.  Doing cardio when you're less than 200 lbs, will keep you puny and weak. 

The only cardio I wouldn't mind seeing people do is weighted trap bar carries.  It's fine to carry the trap bar with as much weight as you can handle and walk 20 yards 4-8 times.

That is called anabolic cardio.  The difference is that cardio on the treadmill is easier, which is why those skinny punks enjoy it so much.

Recap: If you're less than 200 lbs don't do cardio!

2: Keep your program as basic as possible

The key to making faster gains in the gym is to get stronger on basic barbell exercises.  If you get stronger in the 6-8 rep range, you will grow and become bigger. 

This basic fact is something that people ignore.  If you do the basics and get stronger, you won't need any special supplements. 

Show me one guy who can squat 405 for 15 reps that has small quads and glutes.  I have squatted 405 for 15 reps this year.  Squats, especially low bar, are more efficient for growing your quads, abductors and glutes. 

For back development, weighted chin ups, dead-lifts and bent over barbell rows are your best exercises.  Show me one guy with small arms, and a small back that can do weighted chin ups with 45-100 lbs of extra resistance, in addition to his own body weight.

Also, I've yet to see anyone who can dead-lift 500+ with a small back.  This is because these are the best exercises you can do.  You don't need 5 different back exercises to grow.

I would also recommend learning to power clean, if possible.  If your form sucks on cleans, stick to bent rows and dead-lifts.

Here's a simple 3 day program you can follow

Workout A:

Low bar squats: 2 x 6 reps, 1 x 20

Front squat: 1 x 12 reps

Romanian dead-lift: 2 x 15 reps

Calf press: 1 x 20 reps 5 second negative

Workout B:

Weighted chin ups: Heavy as possible 6 reps, 1 x 12 reps

Dead-lift: 1 heavy set 6 reps, 1 medium set 12 reps

Dumbbell curls: 2 x 12 reps

Workout C:

Flat bench press: 2 x 6-8 reps

Standing overhead press: 2 x 6-8 reps

Close grip bench press: 1 x 15 reps

Do those workouts every other day and watch your physique and strength skyrocket.  There's nothing fancy about those workouts, keep the weight heavy, and control the weight.

3: Stick to heavy weight

Heavy weight is what will produce the fastest gains.  If your bench press goes from 185 to 350 lbs your chest will be much bigger.  Your focus needs to be on the program I wrote above and on getting stronger on each of those exercises.

3 workouts per week is plenty of frequency for muscle growth.  Do as little as possible to create muscle damage.  Again, this is less than you think.

Then after lifting heavy you need to eat as much protein and real food as possible.

I would recommend this diet for people who want to gain weight.

Meal 1:

4 whole eggs, 3 pieces of bacon, 1 cup of oatmeal with a fruit of choice inside the oats

Meal 2: 2 cups of white rice, 8 oz of beef

Meal 3: Same as meal 2

Meal 4: 2 cans of tuna with 1 12 oz glass of chocolate milk

Meal 5: 2 peanut butter and jelly sandwiches, 1 12 oz glass of chocolate milk, and 2 cans of tuna.

That diet right there is affordable, and I have used that on clients who want to bulk up and get stronger.  Nothing on that diet is expensive.

You don't need any protein powder, milk and eggs are better and more effective for adding lean mass.  Stick with that diet if you want to get stronger and bulk up.

4: If your goal is fat loss do wind sprints outside 3 times per week

Again, like always diet will be number 1.  If your diet is in order, then you need to get outside and sprint, meaning run as fast as possible safely, 3 times per week. 

Stadium sprints or stair sprints are acceptable alternatives.  Do 10-12 sprints each session before increasing after 3 weeks.

Add one extra sprint every 3 weeks.

5: Sleep as much as possible, and try to nap if you can

To make faster gains in the gym you'll need to make sleep a top priority.  If you can't sleep 8 hours at night, take naps. 

Sleep is number one for recovery.  For your 3 heavy workouts you will need to be refreshed and recovered.  That is absolutely essential.  Make sure you sleep as much as you can. 

Invest in a comfortable mattress that makes sleep easier.  Avoid caffeine after 12 p.m. for better sleep.

6: Keep training volume as low as possible


This is one of the biggest mistakes I used to make for years.  You don't need 5 sets per exercise, 1-2 sets with proper intensity and technique is enough.

In fact, my strength improved once I reduced training volume, and my muscles got bigger.  It's ironic that you don't need to do that much to grow. 

A lot of people forget this fact and screw up their gains.  Stick with the program I wrote earlier in the article and watch how quickly you'll gain strength and muscle.

If you don't like weighted chin ups, do bent over rows instead, each exercise is extremely effective.

7: Stop worrying about mind muscle connection


I see far too many skinny noobs who are worried about feeling the muscle and developing a mind muscle connection.  This mistake is what keeps them small and doesn't allow them to reach their full muscle building potential.  If you do each exercise correctly and go heavy enough, you will feel it, I promise.

Lifting light and trying to feel each muscle will keep you small and weak.  The pro bodybuilders who are talking about mind muscle connection, are already 275-300 lbs.  They're 50-100 lbs bigger than you are.  Most of the huge pros built their size through hardcore heavy training. 

Don't worry about mind muscle connection until you're 220 lbs or more.

8: Don't yo yo diet

This is another common mistake I see most guys make.  They wanna bulk and cut every 3-4 weeks.
This is a big mistake, if you want to lose body fat, focus on it for 3-4 months at a time.  If you're bulking bulk for at least 4-5 months.  I recommend lean bulking for at least your first 3 years of training.  You can't build muscle if you're in a calorie deficit.

Choose to bulk or cut, not both.

Thank you for reading.

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