If you are somewhat active on the internet, or any kind of social media. Chances are you have heard of this thing called 'Chat-GPT'. You might be thinking that it is some AI, and not much use for yourself. But, it might be more helpful for you than you think! Given that you are on this website, chances are you want to know how it can help you in maximizing your gains!

Before I dive into how you can use ChatGPT, I recommend checking it out on OpenAI's website here. They are the people who created it.

What is ChatGPT?

The tldr; Imagine if Google is a library, ChatGPT is the librarian. Google is a search engine, that in our analogy would give a list of books if you told it the topic. ChatGPT is like a librarian, when you go to it with a question, it will tell you exactly what the answer is. This translates into you saving more time, and effort as you don't have to open every book and read through it.

Using ChatGPT

Now you might be thinking great, I know what ChatGPT is, but how do I use it for gains? That is where I come in. I asked ChatGPT to create a workout plan for me, and this is how it went -

This is the query or search term I used exactly -

Create a 4 week workout plan for me for the gym. I am 6 feet tall, weigh 180lbs and looking to maximise muscle gain for aesthetics without gaining too much fat

I used some generic body metrics, but feel free to customize them according to your own weight/height. This is the response I got -

Here is a 4-week workout plan that can help you maximize muscle gain and minimize fat gain:

Week 1: Monday:

Warm-up: 5-10 minutes of light cardio (jogging, cycling, or rowing)

Barbell Squats: 4 sets of 8-12 reps

Barbell Bench Press: 4 sets of 8-12 reps

Barbell Deadlifts: 4 sets of 8-12 reps

Dumbbell Bicep Curls: 4 sets of 8-12 reps

Dumbbell Lateral Raises: 4 sets of 8-12 reps

Week 1: Tuesday

...

Weekend: Rest day

Week 2: Repeat the same exercises as week 1, but increase the weight by 5-10%

Week 3: Repeat the same exercises as week 2, but increase the weight by 5-10%

I clipped the entire plan to keep this article short, but if you want to check it out, you can find it in the resources here.

As you can see, the plan offers a good mix of workouts, hitting almost all parts every day. This is different from your regular PPL (Push Pull Legs) or Bro-Split routines. But, it is a good starting point for one looking to get into lifting without much experience.

The exercises stay the same throughout the 4-weeks, but it mentions progressive overload. Progressive overload is a crucial component of training and is often left out in many popular workout plans.
In the end, the search engine also gives a nice disclaimer -

It's important to note that this is a basic plan and as you progress you can add variation to your workout and also consult with a trainer to create a more tailored workout plan that fits your goals and your current fitness level. Also, make sure to warm up before each workout, rest at least one day between workout sessions, and aim to progress in weight, reps or sets as you become stronger.

What I Think

This shows the immense power of ChatGPT, and how you can use it to maximize your gains. In the future, as more people use this technology, they would realize the potential if AI, given we forget that it might come for our jobs one day (jk...maybe).

If you would like to try this out yourself, head on over to ChatGPT, where you can create a free account, and start using it. If you want more information, check out this great tutorial by The AI Advantage on YouTube here.