The Bodybuilder’s New Years Resolution: Get More GAINS

Let the Gains Begin

“The human body is a machine which winds its own springs.”
– Julien Offroy de la Mattrie, L’Homme Machine

All About Them Gains

When the 2015 tsunami of people turn your gym into an amusement park this January, it’s time for you to focus on your resolution: GAINS

Not everyone under the roof of the same gym has the same goals. You have people there to specifically lose weight, tone muscle, gain mass, increase definition, get ripped, bulk up, improve their health and so on.

For those who are looking to make GAINS in 2015, then keep reading.


1. Know the number of calories you need to grow bigger

The amount of calories you consume depends on your age, gender, current weight and how active your lifestyle is. For the sake of simplicity, multiply your current weight in pounds by 20. If you weigh 180 pounds, that’s 180 x 20 = 3,600 calories daily. This might come as a shock if you’re not used to eating that much in a day.

Boost Testosterone with Diet

2. Exercise big muscle groups to jump-start the muscle building process

Studies show that training big muscle groups jump-start the muscle building process leading to faster and bigger muscle gains. Make sure you involve these muscle groups at least once a week. The largest muscle groups are the legs, back and chest muscles. Now you know why leg day is the hardest for most (probably all) bodybuilders.

dynamite legs

3. Lift progressively

As your muscles get used to the heavy load, you may need to shock it by constantly changing the weight you lift. If you used 135 pounds on your bench press during your first week of training, try to add 5-10 pounds for the second week. Add another 5-10 pounds on the following week and so on. The same goes for other body parts.

Progressive lifting makes sure that your muscles don’t get complacent and stop growing. The additional weight tells your body to grow more muscle fibers to keep up with the load. Watch yourself get bigger and stronger every week.


4. Alter your exercise routine

If you’re working out three times a week training two or more body parts, try to spread it to six days working only on one body part per day. This allows you to push that muscle to failure and destroy the muscle fibers which help them rebuild with more mass. If you decide to do two muscle groups in one training day and, for example, do chest and biceps on Mondays and back and triceps on Wednesdays, instead do chest and triceps on Mondays and back and biceps on Wednesdays. This puts more stress on the common muscle groups (biceps and triceps) forcing your body to grow more muscle fibers.


5. Do partial and reverse lifts

Instead of lifting all the way for 3 sets, do it only a third of the way on the first set, two thirds on the second and full lifts in the third. Reverse the load progression so you can lift more weight on the first set and less weight on the second and third. Next, you can do reverse lifts to help confuse your muscles, which is a very good thing to do.


6. Use Supplements

Supplements, obviously, are not meant to be your only source of nutrients. You can call them helpers because they fill the nutritional gaps. These gaps happen when you are not getting enough nutrients from your diet to coax your body into producing more muscles. Here are some of the well-known supplements easily available in the market:

Whey protein powder

This supplement is almost always a requirement if you want to build big, lean muscles, improve your performance, and lose body fat. Whey protein is an essential part of your muscle building arsenal. It is easily digested and absorbed by the body. Watch out for powders with high sugar content.

Casein protein

Casein is the twin brother of whey. It’s the other type of protein found in milk. Compared to whey, your body digests casein slower. Taking casein before bedtime prevents catabolism, protecting your hard-earned muscles from being converted to body fuel. An easy way to get this is by eating a cup of cottage cheese before bed.


Creatine is one of the most important recent discoveries in the field of sports supplementation. It increases the amount of energy supplied to your muscles so you can do more repetitions and lift heavier weights.

Branched-Chain Amino Acids (BCAAs)

Leucine, valine and isoleucine, together called as branched-chain amino acids are the most essential amino acids for repairing and building muscle tissue.


Glutamine is the most abundant amino acid in your body. It increases the amount of leucine in muscle fibers and decreases muscle breakdown. It has also been proven to boost the immune system.

IGF-1 and HGH

Two products I recommend: AntlerX IGF-1 which helps maximize your weight training results using premium deer antler velvet and has been used in traditional Chinese medicine for centuries. Sytropin HGH (Human Growth Hormone) helps to promote tissue repair, cell regeneration and users, according to a recent study by the New England Journal of Medicine, showed that a dramatic decrease in body fat and increased lean muscle mass was found.

Happy New Year!

Tristan "Lucky"

Written by: Tristan “Lucky”



In just a few weeks after the ball drops and people shout, “Happy New Year!” and kiss their sweetheart, or the random person to their side, it is the moment most make a promise to stop a bad habit and make a good habit. People swear to quit smoking, stop drinking, lay off the sweets, quit being a couch potato, and the gym rat’s favorite one to hear: “I am going to get a gym membership and get healthy!”


Of course, we blue-blood gym goers know that the main floodgates of hell open January 1st and the swarm of people turn our haven into a mosh-pit of utter chaos. You have to wait 30 minutes for a bench, the weights are all over the floor, guys are swinging from the cables….and….and….you see CURLING IN THE SQUAT RACK!

Before you hyperventilate, I’ve got a solution! We all know that the gym rush is the worst in January and slowly tapers off. Let’s do ourselves a favor and take our workout outside of the gym.

Here’s how:

SHORT CIRCUIT (the quick 30-min workout)

Perform the following exercises as a circuit, doing one set of each with a minimal rest between exercises.

After each circuit, rest 2 minutes. Repeat the circuit 5 times.

Legs Bodyweight Squat 20
Chest/Delts Incline Push-Up 20
Abs Hip Thrust 20
Legs Walking Lunge 20 total (10 per leg)
Chest/Delts Standard Push-Up 20
Abs Crunch 25



Back in September, I wrote an article about free weights vs. resistance bands (read full article here).

Benefits of Elastic Resistance vs. Free-Weight Resistance

Elastic Resistance
Free-Weight Resistance
Provides progressive resistance
Allows free movement
Allows variable speed of movement
Increases muscle strength
Increases muscle size
Decreases body fat
Provides resistance in multiple directions
Provides variable resistance
Provides constant tension
Prevents cheating
Easy to store
Easy to transport

I own a set of resistance bands and swear by them. I chose the brand Bodylastics, but there are several others that are just as good.


  1. Pushup
  2. Pullup
  3. Plank
  4. Roll out (barbell or ab wheel)
  5. Glute bridge
  6. Inverted row
  7. Close-grip pushup
  8. Star plank
  9. Burpee (yes, I said it)
  10. Dip
  11. Bulgarian split squat
  12. Suspended pushup
  13. Prone back extension
  14. Pike pushup
  15. Swiss ball rollout

Tristan "Lucky"

Written by: Tristan “Lucky”

12 Signs You’re A Gym Rat

1. You get more excited about getting new supplements each month more than your paycheck.


2. You can add numbers by 5, 10, 25, and 45 extremely fast in your head.

3. You’ve looked at objects and thought, “I wonder if I can curl that?”


4. You do quick flexes in bathroom mirrors, tinted car windows and pretty much any reflective surface.

5. You schedule your social life around your workout hours.

6. You can rattle off Arnold quotes like it’s your first language.


7. You’re on a first name basis with every employee at your gym.

8. In fact, if you don’t tell the front desk you’re going on vacation, they file a missing person report.

9. You own more gym clothes than work clothes.

10. You have specific music playlists for certain lifts and maxing out.

11. You have more protein shakers than glasses in your house.


12. You’re the mayor of your gym on Foursquare.