One Trick To Take Your Gains To The Next Level


Use this trick to boost your gains.

Of all the people who join a gym, only a few reach their goals. Not achieving the desired results even after working hard can be frustrating. Most people quit working out because they can see no changes in their bodies.

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.

Follow a Schedule

Sticking to a schedule 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.

Most people don’t have the discipline of sticking to a routine. Bodybuilding is a sport which requires dedication, consistency, and discipline. Lacking on a single one of these attributes can cause failure to achieve your desired results.


You should follow a schedule when it comes to working out. 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. Your workouts should be short and intense. You need to get the most bang for your buck. If you follow a HIIT workout, you should be spending around 45-60 minutes in the gym, not more than this.



You can’t transform your body without adjusting your diet. If your goal is to build muscle mass, you need to amp up your protein intake. Design a nutrition plan with the amount of macro and micronutrients required every day.

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


No matter how hard you workout in the gym or how good your diet is, you won’t see the results until your body is properly rested. You break muscle while you’re working out. These muscles repair, get bigger and stronger while you’re not in the gym.

You need at least 6-8 hours of sleep every night to build muscle mass. 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.


This might sound counterintuitive since we’re talking about following a schedule, 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. Make sure you cheat on a schedule.

What is your favorite cheat meal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

Vidur is a fitness junky who likes staying up to date with the fitness industry and loves publishing his opinions for everyone to see. Subscribe to his YouTube Channel.