The One Trick to Take Your Gains to the Next Level


Make far more progression in the gym with this one simple trick

There are many people who join a gym every year, yet only a few stick to it and reach their goals. Many of them quit after not hitting their goals within a first few weeks or months, and we get it, not achieving the desired results even after working hard can be frustrating, but it takes a lot of time. However, whether you are looking to build muscle mass or shed unwanted body fat, there is one main trick to use and really take your gains to the next level and really see some progress.

Let’s take a look.

The Trick to Make More Gains in the Gym


Crafting a Greek god-like physique isn’t easy, but you could eliminate a lot of the pain and trouble with a single trick. Sticking to this trick separates the gym novices from the pros, so what is it? Following a schedule.

Follow a Schedule to Make Gains

Sticking to a schedule, no matter what you are doing, can help you take your gains to the next level. A schedule is a much broader concept as opposed to how some people think about it. Following a schedule is easier said than done, as life can get busy and there are a lot of factors that may throw you off schedule.

Most people don’t have the mental discipline of sticking to a routine. Bodybuilding is a lifestyle which requires dedication, consistency, and discipline. Lacking on a single one of these attributes can cause failure to achieve your desired results. Let’s take a look at where schedules are important.


Yes, you should follow a schedule when it comes to your workouts if you want to actually make gains. You should reach and leave the gym at the same time every day. Doing this helps with building muscles as your muscles subconsciously get ready for your workouts.

You also need to time your workouts strategically, meaning you do not to be in the gym for hours and hours a day. Your workouts should be short and intense. You need to get the most bang for your buck while you are in the gym. For example, if you follow a HIIT workout, you should be spending around 45-60 minutes in the gym, not more than this, as it can become excessive and you may just be doing junk volume.

If you have trouble sticking to a routine when it comes to working out, perhaps take a look at the best bodybuilding apps. These help you to track your workouts and stay on schedule with progression, and really see some gains.


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You can’t transform your body and make some serious gains without adjusting your diet. If your goal is to build muscle mass, you need to amp up your protein intake, as this is the building block of the muscles. Design a nutrition plan with the amount of macro and micronutrients required every day, and if you cannot take the time to prep meals, then something like a meal replacement supplement may be your best option. Meal replacements allow you to just throw a scoop into your shaker cup, and you get the same amount of macros as a full meal without preparing it.

The time of your meals also makes a big difference when it comes to making gains. Instead of eating three big meals, you should eat 6-8 medium sized meals. Eating at regular intervals keeps your metabolism rate high and will help you in burning fat to produce energy.


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No matter how hard you workout in the gym or how good your diet is, you won’t see the gains you want until your body is properly rested. You break muscle while you’re working out and these muscles recover while you’re not in the gym, you NEED to sleep.

You need at least 6-8 hours of sleep every night to build muscle mass, as your body generates the most testosterone and growth hormone while you sleep, which are both essential muscle building hormones. You should also go to bed and wake up at the same time every day. Following a sleeping routine will help you fall asleep faster and will reduce the chances of insomnia.

If you cannot fall asleep, there are plenty of sleep supplements to help you fall into a deep sleep and stay there. Sleeping for 5 hours here, 3 hours there, then maybe one night getting a full 8 hours is not going to help you. Your sleep regimen is just as crucial as your diet and training regimens.

Cheat on Your Meals

This might sound counterintuitive since we’re talking about following a schedule to make gains, but you’re allowed to cheat once a week. Unfortunately, the cheating is limited to a single cheat meal. A cheat meal is important as it provides your body with an influx of carbs and fats which your body needs to process.

Your body has to work harder than usual to digest these cheat meals. Although, if you’re getting ready for a competition or a special day, you would want to avoid the cheat meals, unless you are carbing up before a show. Make sure you cheat on a schedule. For example, if you are hitting an intense leg day once a week like Tom Platz, then you will need to really recover, and the extra nutrients from the cheat meal can help with that.


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Taking your supplements at the same time every day is another crucial factor that many people underestimate when it comes to making gains. For example, if you take a multivitamin every day, you do not want to take it at 8am one day, 4 pm the next, then skip the third day and so on. You want your body to have an influx of those nutrients at the same time every day.

Another example is creatine and protein, if you mix creatine and protein as your post-workout shake at the same time every day, then you should continue to do that every day. You don’t want to skip it one day, take it at different times, etc.

The Trick to Make Gains Wrap Up


Overall, making gains in the gym is something that definitely takes time, it will not happen overnight. However, by sticking to a schedule with things like diet, sleep, training, supplementation, and so on, you can skyrocket progress. Being sporadic is not something that pays off in this lifestyle.

Are you someone who sticks to a schedule? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

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I work mainly in content writing, focusing my free time on bodybuilding and strength sports. I was introduced to fitness in high school and after watching Generation Iron movies. I love to train. I have competed multiple times, even winning a junior title in classic physique. I have a bachelor's in criminal justice and business obtained through Alvernia University. When I am not focused on work or training, I enjoy watching films or reading about anything and everything.