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Simple Basics that Will Get you 95% of the Gains

Get the basics right.

In the video below, Joe Delaney explains clearly and concisely what you need to be doing when it comes to training, diet, supplementation, and recovery if you want to maximise your results.

Why is Consistency Important for Weightlifting Gains?

Consistency is crucial for weightlifting gains because the human body responds best to consistent, progressive overload. In weightlifting, progressive overload refers to gradually increasing the demands placed on your muscles over time, whether it be by lifting heavier weights, doing more reps, or reducing rest periods.

Source: Courtesy of CrossFit Inc.

When you consistently challenge your muscles with progressive overload, you create micro-tears in the muscle fibres, which then repair and grow back stronger and larger. However, if you are not consistent with your workouts, your muscles do not receive the necessary stimulus to grow, and you may not see the desired gains.

Consistency also helps you maintain proper form and technique, which is essential for avoiding injuries and maximizing the effectiveness of your workouts. If you only lift weights sporadically, your body may not adapt to the movements and the stress placed on your muscles, increasing your risk of injury.

In summary, consistency is crucial for weightlifting gains because it allows you to gradually increase the demands placed on your muscles, leading to micro-tears that ultimately result in muscle growth. Consistency also helps you maintain proper form and technique, reducing your risk of injury.

Video – Simple Basics that Will Get you 95% of the Gains


1:52 4-5 training sessions per week

2:13 follow program + track progression

2:57 training splits

3:26 +16 sets per week for each muscle.

20 is max. Over 20 not worth it.

3:48 proximity to failure (1-3 reps before failure most time – hit reps to failure once/twice per week)

3:59 duration of workout (18 working sets throughout 4-5 exercises. For experienced lifters 24)


4:11 tracking calories = worth for people who cut, less worth for people who bulk

4:29 protein intake (try +30gr protein per meal + 1 protein snack)

4:34 meal timing/macro seperation (don’t worry about it. Total of day is important)

4:58 protein intake per lb bodyweight (0.8-1.0 g/lb)


5:36 whey protein and creatin (best ROI)

6:18 other supplements (not best ROI)


6:38 exercise selection

6:55 Consistency is KING

7:36 making gains after few years will be difficult

7:45 keeping gains will be easy

Why is Nutrition Important for Weightlifting?

Nutrition plays a crucial role in weightlifting because it provides the fuel and building blocks that the body needs to perform well, recover from exercise, and build muscle. Here are some reasons why nutrition is important for weightlifting:

Energy: Weightlifting requires a lot of energy, and the body relies on carbohydrates and fats for fuel. A diet rich in carbohydrates and healthy fats can provide the energy needed for weightlifting workouts.

Protein: Protein is essential for muscle growth and repair. When you lift weights, you create tiny tears in your muscles, and protein is needed to repair and rebuild them. A diet high in protein can help to support muscle growth and recovery.

Micronutrients: Vitamins and minerals are important for overall health and can also support weightlifting performance. For example, iron is important for oxygen transport in the body, and a deficiency can lead to fatigue and reduced performance.

Hydration: Proper hydration is essential for weightlifting performance. Dehydration can lead to fatigue, cramps, and decreased strength. Drinking enough water before, during, and after workouts can help to support performance and recovery.

Proper nutrition is important for weightlifting because it provides the energy, protein, micronutrients, and hydration needed for optimal performance and recovery.

How Does Sleep Help the Body Recover After the Gym?

Sleep is essential for the body to recover after a workout. Here are some ways in which sleep can help the body recover after the gym:

  • Muscle repair and growth: During sleep, the body releases growth hormone, which is essential for muscle repair and growth. Adequate sleep allows the body to repair damaged muscle tissue and build new muscle tissue.
  • Reduced inflammation: Intense exercise can cause inflammation in the body, which can lead to muscle soreness and fatigue. Sleep has been shown to reduce inflammation in the body, which can help to speed up recovery after exercise.
  • Improved immune function: Sleep is important for the immune system, which plays a crucial role in repairing damaged tissue and fighting off infections. Getting enough sleep can help to boost immune function and support recovery after exercise.
  • Hormone regulation: Sleep is essential for regulating hormones in the body, including cortisol and testosterone. Cortisol is a stress hormone that can interfere with muscle growth and recovery, while testosterone is important for muscle growth and repair. Getting enough sleep can help to balance these hormones and support recovery after exercise.

Sleep is an important part of the recovery process after exercise. It allows the body to repair damaged muscle tissue, reduce inflammation, boost immune function, and regulate hormones, all of which are essential for optimal recovery and performance.

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