Gym Rules for Gains

The basics of all weight lifting are:

1.       Never go too heavy in the beginning even if it feels like you can, because you’ll get very sore and won’t want to go back to the gym and more importantly you’ll be at the risk of getting hurt.

2.       Always warm up well.

-Ex: run 5-10 minutes on the treadmill, and then start very light with the specific movement that you’ll be performing with heavier weights.

3.       Always drink plenty of water an hour before lifting weights.

4.       Always pay attention to your stance, don’t swing or do something crazy while performing pushing or pulling movement to keep from getting hurt.

5.       Eat quick absorbing high protein food right after working out (golden hour)

6.       Overload your muscles if you want to get stronger but don’t strain yourself. After proper overload, you will have great results.

7.       If you hit plateau, in which you can’t get stronger, change your workout plan completely and adjust your diet to keep your body guessing and adapting.

8.       Rest and recovery time is when you actually grow. You need 7-9 hours of sleep each night.

9.       Never workout more than an 1.5 hours if you are a beginner, ask me how I know.