01/16/2026
10 Tips to Maximize Your Gains This Year
If you want better results this year, you don’t need a new program — you need better ex*****on of the fundamentals.
Here are 10 principles that consistently move the needle:
1. Train close to failure (most of the time)
Hypertrophy is driven by recruiting high-threshold motor units. That happens when sets are taken within ~0–3 reps of failure — not when you stop “because it burns.”
2. Prioritize mechanical tension
Load + control through a full range of motion matters more than tempo tricks, soreness, or chasing the pump.
3. Progress one variable at a time
Add reps, add load, or improve ex*****on — but don’t chase everything at once. Small, repeatable progress compounds fast.
4. Do less junk volume
More sets ≠ more growth. Past a certain point, extra volume just steals recovery and blunts performance.
5. Keep exercise selection boring (on purpose)
Find movements that fit your structure, load well, and feel good — then stick with them long enough to actually progress.
6. Eat enough protein — consistently
Rough guideline: ~0.7–1.0 g per lb of target bodyweight. Miss this and everything else matters less.
7. Respect recovery like it’s part of training
Sleep, stress management, and planned deloads aren’t optional. Adaptation happens between sessions.
8. Match volume to your experience level
Beginners grow on low volume. Advanced lifters need more precision — not just more work.
9. Warm up to perform, not to get tired
Raise body temperature, mobilize what’s limiting you, then ramp into your lifts. Warm-ups should help output, not steal it.
10. Play the long game
Consistency over months beats intensity for weeks. The goal isn’t to win today’s workout — it’s to still be progressing next year.
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TL;DR:
Quality tension + smart volume + recovery + time.
Do those well and the gains take care of themselves.
