10 Commandments for Godly Gains - How to achieve the perfect balance of strength, aesthetics and athleticism!

Gains…

If you want them, the long and arduous journey is over.

The perfect blend of strength, aesthetics and athleticism is the holy trinity we men all strive for.

Luckily, no matter where you’re at, we’ve laid it all out, step-by-step in the following 10 Commandments which will have you standing atop Mount Olympus alongside Zeus himself in no time.

So, sit back, relax and enjoy a cup of coffee, while we share nothing but muscle building facts straight from the heavens to your synapses.

Let’s get started…

#1 - Thou shalt eat adequate protein

Adequate protein intake is essential for optimal recovery and adaptation.

Muscle growth occurs when muscle protein synthesis (MPS) exceeds muscle protein breakdown (MPB).

This growth of muscle cells is commonly known as hypertrophy.

Now, don’t get it twisted.

Contrary to popular belief, you don’t need a ton of protein to build muscle.

It is recommended that you consume in the range of 0.8 - 1 g of protein per pound of bodyweight.

So, basically, take your weight in pounds (multiply kg by 2.2) and you have your daily protein goal.

You can even afford to go slightly under this target every now and again, but make sure you’re consistently eating at least around 0.8 grams per pound of bodyweight.

#2 - Thou shalt perform compound movements with a focus on progressive overload

Compound movements engage a number of different muscle groups in order to move the heaviest load possible (e.g. bench press, chin ups, squats).

These types of exercises are so powerful they can build a monstrous masculine physique almost single-handedly (provided programming is sound).

Progressive overload is a fundamental training concept that refers to the gradual increase of more challenging stimulus in order for adaptation to occur.

To put it simply, you want to focus on getting stronger week to week by adding the smallest amount of weight possible to an exercise once you’re able to lift a desired weight for a target set and rep scheme (with good form!)

For example, if you work up to benching 3 sets of 12 with 70 kg (154 lb) comfortably, then the next session, you would add 1.25 kg (2.75 lb) to each side of the bar (2.5 kg or 5.5 lb total).

Other benefits of compound exercises include:

• a positive hormonal response (greater release of testosterone and growth hormone)

• increased core stability (as many compound exercises engage the abdominals)

• functional strength (promotes strength in movement patterns that are used in our daily lives)

Talk about bang for your buck!

#3 - Thou shalt target muscles with effective isolation movements

Isolation movements target one specific muscle group at a time, aiming to limit the involvement of other muscles as much as possible. 

Think of them as like the frosty ‘icing’ on a delicious cake.

Now, even though the icing only makes up a relatively small part of the actual cake, it’s presence greatly enhances the taste.

For example, no amount of weighted chin ups or barbell rows will ever get you that perfect peak that only comes from doing bicep curls.

While chin ups and rows are great compound movements that will build loads of muscle, we are able to overload the bicep to a much greater extent during a simple curl.

Some of our all-time favourite isolation exercises are incline curls, lateral raises and overhead rope extensions.

#4 - Thou shalt NOT skip leg day

We’ve all waltzed down a gym floor and seen a rather muscular, burly looking upper body, only to be comically shocked by a disproportionately skinny set of ‘chicken legs’.

Yes, it’s true, we men love to skip leg day.

And we can’t be blamed for trying because, frankly, it sucks…

• it’s extremely intense

• difficult to find the motivation for

• time consuming

• and it makes you sore as a b***

But for this insignificant list of ‘cons’, a myriad of positive benefits flow from merely training legs twice per week, these include:

• a more proportional, ‘completed’ appearance (no ‘chicken legs’)

• increased athleticism (think running faster, jumping higher)

• increased calorie burn (due to the intensity of the exercises - many large muscle groups involved)

• increased hormonal release (can slightly stimulate the release of testosterone)

• improved stability (better balance)

Choose 1-3 different compounds (e.g. goblet squats, leg press, walking lunges) for anywhere between 6-12 reps, then follow up with 2-3 isolation exercises (e.g. seated leg curls, leg extensions, calf raises) done for higher reps (in the 10-20 range).

Ideally, you have 48-72 hours between leg sessions but if you’re too sore, take an extra rest day by all means (especially if you’re a very early beginner!)

#5 - Thou shalt use proper form

Nothing can make or break a lifter more than his own ego.

The importance of using proper form cannot be stressed enough.

Taking the time to learn and implement proper technique on an exercise is essential for:

• overall safety

• efficient muscle recruitment and activation

• preventing injuries and reducing stress on joints

• improved performance over the long-term

Some general form recommendations are:

• warm up before completing working sets of big compound lifts

• keep your elbows tucked on a 45-degree angle during presses (e.g. bench press)

• maintain a neutral spine during exercises such as squats (do NOT allow the lower back to arch or round)

• consciously engage your glutes and core to stabilise your body and protect your spine

• perform reps in an explosive but controlled manner

You also want to ensure you are very comfortable with a specific weight before moving up to the next progression.

#6 - Thou shalt leave 1-3 reps in reserve & train to failure

Reps in reserve (RIR) is the number of reps you can perform before reaching momentary muscular failure (MMF).

This is the point where you are unable to do another rep (even if your life depended on it!)

Training with 1-3 reps in reserve is generally recommended for individuals looking to maximise muscle growth and minimise the risk of injury.

This is because if you just trained to absolute failure by default on every set, you would likely face recovery issues and plateaus very, very quickly.

No Bueno.

Training to failure does indeed have its place in programming though.

However, it is generally suited to those with more lifting experience as they are better able to control form and have a a greater understanding of their limitations.

If you do find yourself dying to train to failure, ensure that you:

• maintain proper form and technique

• save it for latter sets on compounds (for example, if you’re doing 4 sets of dumbbell bench press, train with a few RIR on the first 3, and then go to failure on the last set)

• take longer rests between sets (due to the high intensity)

• use it sparingly to prevent exhaustion and overuse

• incorporate it with simple isolation exercises (e.g. bicep curls, pushdowns, lateral raises) for less systematic fatigue

#7 - Thou shalt get (at least) 7+ hours of sleep every night

Sleep is an essential natural restoration process.

You will find it extremely difficult to recover and get stronger workout to workout without consistent, good quality sleep.

Although it is not fully understood, we know that proper sleep helps our:

• hormones function better (increased testosterone and growth hormone released, decreased cortisol)

• muscles repair and rebuild (via protein synthesis)

• energy levels stay elevated throughout the day

• muscles, joints and tendons stay pain-free by reducing inflammation and soreness

Most adults need anywhere in the range of 7-9 hours of sleep in order to feel well-rested, so make sure you’re catching some good Z’s!

#8 - Thou shalt do cardio

Staying active outside of lifting weights is essential for:

• overall health and well-being

• staying functionally fit (e.g. running, jumping)

• mental health (getting amongst nature!)

• building resilience

• and longevity

We strongly recommend everyone reading this aims to get 10,000+ steps in every day!

Walking is a great form of low-intensity cardio as it is very low-impact (easy to recovery from) and does not drastically ramp up appetite like other more intense forms of cardio (e.g. running).

If you work a sedentary office job, try to go for a casual stroll on your lunch break.

Take the stairs more frequently.

Park your car further away from your destination.

All of these habits compound to form a lifestyle that literally makes you a calorie-burning machine.

Once you’re able to consistently hit your step count every day, try adding in 1-2 cardio sessions per week for general fitness.

Some suggested activities are:

• running

• jumping rope

• swimming

• hiking

• sprinting (flat and up-hill)

• sports (e.g. basketball)

Cardio is best performed on rest days to not disturb the muscle building process; however, it can also be performed after weight training sessions, if need be.

#9 - Thou shalt stay hydrated & consume a balanced diet 

An adult male body is made up over 60% water.

Water helps transport nutrients into muscle cells for proper function.

A rough guide is to try and consume 2.5 - 3.5 litres/85 - 120 ounces per day in order to stay hydrated.

Our top tips for getting enough water in each day are to:

• drink 1-2 cups as soon as you get out of bed

• carry around a water bottle

• drink 1-2 cups with meals

• and, finally, drink 1-2 cups before you go to bed

In addition to adequate protein, we also need to consume sufficient calories for muscle growth.

Generally, typical ‘skinny guys’ will require an energy surplus (consuming more calories than you burn) to put on muscle; however, most beginners can get very good gains by purely just lifting weights and hitting their protein target.

With that being said, try to base the majority of your intake (at least 80% of calories) around nutrient-dense, minimally processed, whole foods.

• Eggs (high quality source of protein and nutrients)

• Greek yoghurt (good source of protein)

• Rice (good source of complex carbohydrates)

• Oats (good source of complex carbohydrates and fibre)

• Red meats, e.g. steak, lamb chops (great source of protein and iron)

• Chicken breast (high quality, low-fat source of protein)

• Nuts (rich in healthy fats)

• Fruit and vegetables (rich in vitamins, minerals, antioxidants and fibre)

The remaining 20% of your calories, you can have a bit more freedom with (hello cheeseburger), because after all, food, like life, is meant to be enjoyed!

#10 - Thou shalt be PATIENT & NEVER GIVE UP!

None of the previous commandments on this list can help you if you ultimately end up throwing in the towel.

Building a relentless desire for success in the gym does wonders for a man’s character.

This rule in itself will get you farther than any drop-set or superset ever will.

Building self-accountability is the most reliable way to ensure you’re perpetually making progress.

Be honest with yourself.

If you’re being lazy, slacking on your diet and not getting enough sleep, admit it.

There’s no shame in telling yourself the truth.

If you’re able to consistently:

• complete 3-4 weightlifting workouts and 1-2 cardio sessions per week

• get in 10,000+ steps daily

• eat nutrient-dense, high-protein foods

• get 7+ hours of sleep every night

Then, it’s only a matter of time before the chiseled physique of a Greek God starts proudly staring you back in the mirror.

Just remember…

‘A river cuts through rock, not because of its power, but because of its persistence’

(James N Watkins)