4 ways to get maximum gains at the gym all year round

4 ways to get maximum gains at the gym all year round

There are no shortcuts to success in the gym. It takes hard work, long hours and a lot of self discipline to see the results you really want.

Following these simple weightlifting staples will help you break your PB’s and look the best you possibly can all year round:

The Big 3

The big 3 compounds; Deadlift, Squat and Bench press should be part of everyone’s routine.

Whether you’re training for strength, mass or maintenance, these exercises are the building blocks of weightlifting and hitting these every week will see your results explode.

Deadlifts – The Deadlift hits every part of your body, from your entire upper back down to your hamstrings.

They work your core, really focus on the back muscles and give you that overall strength that you need to lift heavy and move the weight. Always go heavy on deadlifts,  focusing on low reps (3-5) and ensuring proper form to avoid injuries!

Squats – Squats need no introduction. Leg day is the worst day and for good reason. Walking up and down stairs is never the same after a heavy squat session!

Similar to deadlifts, they activate the entire lower body and core whilst improving your balance and overall strength. However painful they are, the rush you get from breaking a Squat PB is something that can’t be beaten.

Bench Press – Everyone’s favourite day at the gym, chest day,  usually starts with the king of upper body exercises.

Bench Press is again a full body exercise, with all the power coming from your chest, shoulders and triceps, your back providing a solid frame for the lift and your core and lower body providing the stabilisers for a solid lift.

Diet is the most important thing

Ensuring a proper diet is the best way to see the results you want.

You don’t have to completely overhaul your diet, just makes a few changes here and there and adjust to what your body needs.

  • Eat high quality protein and meat like fish, beef, chicken and pork.
    • You can also supplement whey protein to help you get enough protein in your diet.
  • Eat carbohydrates of colour and not white; white carbs like potatoes and rice can lead to excessive fat gain through the way they’re absorbed in your blood stream.
    • Eat wholegrain cereals, rice and pasta; sweet potatoes, oats and brown bread.
  • Fats are essential when losing weight and should be eaten in line with your diet and macros.
    • Focus on avocados, olive oil, nuts like almonds and walnuts, red meat, salmon and peanut butter.
  • Fruits and vegetables should be essential add-ons to your diet.
    • Eat green vegetables such as broccoli, spinach and asparagus to aid recovery and fruits such as raspberries and blueberries to help maintain vitamin and hormone balances in your body.
    • Pineapple and bananas are essential fruits for recovery as they contain bromelain, a chemical that helps promote a healthy immune system.
  • Try to drink at least 3 litres of water a day minimum. Your body is 70% water, so give it what it wants and drink more.

Cutting down on alcohol, processed sugars and white carbs can be the catalyst for seeing the change you want.


Try to get at least 7-8 hours every night, with a focus on high quality sleep. This means no interruptions in your sleep, being relaxed before bed and trying to get as close to 8 hours sleep as possible.

Sleep is when your body heals, recovers and starts working on repairing your muscles. High quality sleep is one of the most important components in bodybuilding yet is often overlooked by many.

Don’t ignore it, sleep when you can and listen to your body when it’s tired.

Cold water therapy

The thought of a cold shower at any time of the year may be enough to send shivers down your spine but don’t write them off straight away.

Cold water therapy is proven to help decrease recovery times after weight lifting, improve the appearance of your skin and hair, increase blood flow and help regulate essential hormones in your body.

The initial shock of stepping into a cold shower is overwhelming; your chest tightens, your breathing becomes erratic and your body is urging you to turn off the cold water. This is natural and it takes time to adjust to them.

Breathe through it, don’t panic and focus on something else. Eventually, the cold water will feel like it’s not cold at all and after a week or two of cold showers after exercise, you’ll really feel the difference.

If you have anymore questions on dieting, fitness and exercise, please contact me through the usual methods:

Twitter – @seantdickens or comment below.


One Reply to “4 ways to get maximum gains at the gym all year round”

Share your thoughts!

%d bloggers like this: