THE 10 RULES OF GAINS: A Guide with Abhinavfitlife

Welcome to Abhinavfitlife, where your fitness journey is guided by expert personal trainer Abhinav Sood. Our mission is to help you achieve your weight loss goals through personalized Hindi personal Trainer for weight loss in surrey BC . and dietary plans that cater to your unique needs. Whether you are a beginner or an experienced fitness enthusiast, Abhinavfitlife offers the expertise and support you need to transform your body and lifestyle.

 

Train One-Day On, One-Day Off

This is one of the best ways to optimize workout quality. Each day off maximizes recovery and growth from the previous workout and helps you perform optimally on the next one. This schedule will enable you to work brutally hard without burning out.

Use a Lift-Specific Program

Use a four-workout rotation, each focusing on one big basic barbell lift (bench press, squat, overhead press, deadlift, etc.). After the big lift, do one major assistance exercise and 1-2 isolation movements to strengthen the main lift. Also, do one rowing or pulling movement per workout. More info below.

Personalized Training Programs

At Abhinavfitlife, we understand that everyone’s fitness journey is unique. Our personalized training programs are designed to meet your specific goals: weight loss, muscle gain, or overall fitness improvement. Abhinav, a highly experienced Hindi personal trainer for weight loss in Surrey, will create a tailored workout plan that fits your lifestyle, preferences, and fitness level.

Use the Triple Progression Model

Start with reps of 4-6 or 6-8 (a range of 3 reps). Do four work sets with the same weight. When you can do all of your sets with the same weight and hit the top of the range, add 5-10 pounds on your next workout. You have to hit 6-6-6-6 or 8-8-8-8 before you can add weight. If you get something like 6-6-5-4, stick with the same weight. We’ll get into the details below.

Nutrition and Diet Plans

A balanced diet is crucial for achieving your weight loss goals. At Abhinavfitlife, we provide comprehensive nutrition and diet plans to complement your training. Our diet plans are designed to fuel your body with the proper nutrients, ensuring you have the energy to perform your best during workouts and recover effectively afterwards. We emphasize the importance of a 300-500 calorie surplus daily for muscle growth and recommend a diet rich in protein and carbs.

For Isolation Exercises, Focus on the Burn and Muscle Fatigue

Weight doesn’t matter. Just make sure you hit failure or close to it while getting as much localized burn/pump as possible.

Take Long Rest Periods Between Sets on the Main Lift

Rest 3-4 minutes between sets on compound movements using the triple progression model to maximize your performance.

Comprehensive Fitness Approach

Abhinavfitlife adopts a holistic approach to fitness, incorporating strength training, cardiovascular exercises, and flexibility workouts. Our comprehensive fitness programs address all aspects of your health and wellness, helping you achieve a well-rounded and sustainable fitness level.

Take Short Rest Periods Between Sets of Isolation Work

This helps you activate more secondary growth mechanisms, like lactate and local growth factors. It also gives you a good hypertrophy response without doing more heavy work and overtaxing the nervous system.

Eat a 300-500 Calorie Surplus Daily

If your weight isn’t increasing, you’re not building much muscle. It would help to have a surplus to fuel the muscle growth process. You’ll optimize recovery from the previous workout and perform well. If your weight isn’t going up weekly (or at least bi-weekly), you’re NOT consuming a caloric surplus. Just don’t go overboard and get too fat.

Eat a Gram of Protein per Pound and Increase Carbs

Carbs are almost as important as protein for building muscle. They’re protein-sparing (anti-catabolic), and they promote the release of anabolic IGF-1 and insulin. They also activate mTOR, which supports protein synthesis. Carbs are also the best fuel for intense workouts, speeding up recovery. A significant portion of those carbs should come around the workout.

Drink a Lot of Water

Drink at least 4-5 litres of water (around 1.5 gallons) daily. Water facilitates nutrient transport, stores carbs as glycogen, and is involved in too many vital metabolic processes to name! Water is truly a secret weapon for strength and size gains.

Get 8 Hours of Sleep, as Many as Possible Before Midnight

Sleep is vital for recovery, nervous system optimization, hormone optimization, and muscle building. If you can get a few of these hours before midnight, It’s a circadian rhythm thing. As the daylight decreases, a signal is sent to the pineal gland, adjusting how cells function.

The Lift-Specific Split

This is one of the easiest ways to program for any goal. It’s an ideal “power building” split because it’s designed to build mass and strength. (It doesn’t work optimally for pure competitive bodybuilders who need to overdevelop every muscle.)

The split is based on a rotation of four workouts. You build each on one main barbell lift:

• Day 1: Squat Variation
• Day 2: Horizontal Press (Bench Press) Variation
• Day 3: Hip Hinge (Deadlift) Variation
• Day 4: Vertical Press (Overhead Press) Variation

Pick one main lift for every day – four basic barbell lifts. These will stay the same for as long as possible, so pick those that fit your body type.

Each workout contains 4 or 5 exercises:

 

• Exercise 1: It’s the main lift. It stays in your program for a long (see the triple progression section).
  
• Exercise 2: Do a multi-joint assistance exercise for the main lift (it can even be a variation of the main lift, e.g., close-grip bench press). Keep this exercise for a long time in your program, too, using the same progression model as the main lift. Change it if it no longer addresses your weakest link (because you fixed it).
• Exercise 3: Choose a pull or row. Ideally, pick a different one on the four days, including vertical and horizontal pulls.
• Exercises 4 and (possibly) 5: Do isolation exercise(s) for a critical muscle in the main lift. Isolation exercises can be changed any time you want.

Using the one-day on, one-day off split, it looks like this:

 

• Day 1: Squat
• Day 2: OFF
• Day 3: Horizontal press
• Day 4: OFF
• Day 5: Hinge
• Day 6: OFF
• Day 7: Vertical press
• Day 8: OFF
• Repeat

The Triple Progression Model

It’s essentially “periodized” double progression that helps you progress on a lift for as long as possible using progressive overload.

Select a range of 3 reps, like 4 to 6 reps. Start with a weight close to your max for the top of the range (in this example, close to your 6RM). Use that same weight for all your work sets (4-5). The goal is to complete all the work sets with the same weight, getting all your reps in (6 reps).

Keep the same weight at your next session if you don’t get all your reps in. For example, if you get…

 

• Set 1: 6 reps using 200 pounds
• Set 2: 5 reps using 200 pounds
• Set 3: 4 reps using 200 pounds
• Set 4: 4 reps using 200 pounds

…it means at your next workout, you stay with 200 pounds.

If at your second workout, you get…

 

• Set 1: 6 reps using 200 pounds
• Set 2: 6 reps using 200 pounds
• Set 3: 5 reps using 200 pounds
• Set 4: 5 reps using 200 pounds

 

…there’s progression because you were able to get more reps. But the progression isn’t large enough to justify adding weight, so your sets are incomplete.

If at the next session, you get…

 

• Set 1: 6 reps using 200 pounds
• Set 2: 6 reps using 200 pounds
• Set 3: 6 reps using 200 pounds
• Set 4: 6 reps using 200 pounds

…you’re allowed to add 5-10 pounds at the next workout. Start the progression over.

Keep up with this process until you can’t progress at all. This means that you can’t add any reps or weight for three consecutive workouts. When that happens, you move down one rep range. Your three rep ranges are:

 

• First: 6 to 8
• Second: 4 to 6
• Third: 2 to 4

Let’s say you start with 6 to 8 reps, and you can progress for 12 workouts, after which you hit a wall for three consecutive workouts. You’d move on to the second zone (4 to 6 reps), starting with 10 pounds more than your last workout with the preceding zone.

Maybe you can keep progressing in that second zone for six more workouts.