What I've Learned (Some More Tips)

[Kofte]

I used to post on here a while back and one of my threads on Common Mistakes is stickied. Since then I use Bodybuilding.com a lot and the MISC and I decided to check back in here when a thread about IGS (or some gamer website around those lines was hating on the MISC). Just shedding what I've learned because I started here at 5'10 125 and now Im 6'0 185.

 

1) Muscle Mind Connection and Form Is Important

Mind muscle connection basically means make sure you are using the intended muscles when performing a lift; although this may seem basic, if you focus on this you will get much better gains. For example, when doing rows make sure to squeeze your shoulder blades together to feel it in your lats. Or for example when you are deadlifting make sure to hip drive to feel it in your glutes and hams. Unless you want to get injured throwing up weight (I messed up my rotator cuff for about 4 weeks benching because I flared my elbows out when I went heavy) get the form right before you start adding heavy weights on the bar.

 

2) If You Are Injured or Sick Take a Rest Until You Are Fully Healed

I wish someone would have made me stick by this back in the day. I've had my fair share of injuries and sickness that has put me back in progress, but I always began working out before I was fully healed. This would put me back even more days and I would struggle lifting and I ended up reinjuring my rotator cuff and I prolonged a minor wrist injury that should have taken 1 week to heal to 6 weeks.

 

 

3) Dont overtrain unless you're on the juice

- Many people talk about how they are in the gym 2+ hours everyday of the week, yet they make minimal progress.

- People will workout for weeks and weeks straight going heavy without taking a R&R week (a relax and recovery week where the weights are lowered or the whole week is off)

 

Your body is built resting, you shouldnt be in the gym everyday for 2+ hours. Find an efficient routine that has a good balance between days off and on and make sure after a certain amount of time to take a rest and recovery week. 

 

​4) Sets over Different Exercises

Some people may disagree with this, but I have found recently that instead of doing 8 different exercises in the 2-3 set range on my Chest and Tris Day I do 4-5 sets of 5 different exercises (Usually 3 for Chest and 2 for Triceps). Within these I choose mainly compound lifts and essentially only do 1 set of isolation.

 

5) Everybody's Body is Different

What may work for me, may not work for you. I have found that higher volume with less frequency allows my body to grow better. I followed my friend who is 6 foot 220 for a while doing his routine that he has lower volume and higher frequency and my body wasnt gaining that much.

 

6) Have Fun

Don't make your life revolve around lifting completely. Go have fun, play basketball with friends even though you are bulking. Go eat an unhealthy meal every once in a while, Stay consistent in the gym, but its not the end of the world if you miss a day or a week. Drink every once in the while when you are college to experience it.

 

Just threw out some random tips, I will probably lurk here for a few days, I'll be glad to help

 

 

 

 

 

 

 

 

[Allan]

Overtraining a fucking myth mate.

 

Fuck that shit.

 

Overtraining is for lazy couch potatoes.

[N0 S0UL]

Overtraining a fucking myth mate.

 

Fuck that shit.

 

Overtraining is for lazy couch potatoes.

Your suppose to give ur body 24-48 hours of rest after a good work out

[Liters]

Nice guide

[Kofte]

Overtraining a fucking myth mate.

 

Fuck that shit.

 

Overtraining is for lazy couch potatoes.

lol im sorry mate its not, you need rest to gain

 

go everyday for a few hours and tell me there is no such thing as "overtraining"

 

Edited June 28, 2013 by Kofte

[Insecurities]

Well written guide man. I really like #6, cause it's so true... My best friend whom I work out with is a bit of an idiot in my eyes because he absolutely refuses to do cardio other than walking because it "kills gains". Fuck that if I feel like playing some soccer or going for a bike ride I'll do it.

Also, I can't count the times I've been to the gym sick and regretted going. It only made me feel worse. For the sake of your own well being don't go to the gym while you're sick. Your workout won't be good and you won't feel any better.

 

Once again, great guide OP.

[Triko]

:thumbsup:

[DeltaPapa]

Overtraining a fucking myth mate.

 

Fuck that shit.

 

Overtraining is for lazy couch potatoes.

 

You make most of your gains outside the gym

[Tris]

http://www.bodybuilding.com/fun/ask-the-muscle-prof-the-truth-about-overtraining.html?mcid=facetraining

 

Here you go^^

 

Article is two days old and the guy seems to know what he's talking about.

Edited June 29, 2013 by Tris

[Redeem]

Overtraining a fucking myth mate.

 

Fuck that shit.

 

Overtraining is for lazy couch potatoes.

[Rihana Pm Me]

Overtraining a fucking myth mate.

 

Fuck that shit.

 

Overtraining is for lazy couch potatoes.

 

when it comes to the nervous system it isnt (getting sick all the time, insomnia, irritability)

 

but when it comes to just strictly hypertrophy it takes a lot to overtrain your muscles, 12 sets a day aint gon do it.

 

and even if you are overtrained as long eventually get some recovery time you will "actualize" the gains from the training.

 

http://www.youtube.com/watch?v=8K1GStV46Ck

 

but yea i usually subscribe the the ct fletcher school of thought when it comes to ppl thinking they're overtrained.

[Ollie]

I find it funny how it's always the obviously roiding bodybuilders that say there's no such thing as overtraining

Ok bro, do legs everyday for a week, naturally, and see how disabled you are after day 3

 

Good tips nonetheless

[Allan]

Dave got it

I got that overtraining myth idea from ct fletcher :D

Love him doe and yea of course you need rest

[Nate Beast]

So I will grow 2 inches doing this?

[Ready Ok FOE]

just do whatever the f0k you wanna do! and eat lots :D

[Steroids]

Well written guide man. I really like #6, cause it's so true... My best friend whom I work out with is a bit of an idiot in my eyes because he absolutely refuses to do cardio other than walking because it "kills gains". Fuck that if I feel like playing some soccer or going for a bike ride I'll do it.

Also, I can't count the times I've been to the gym sick and regretted going. It only made me feel worse. For the sake of your own well being don't go to the gym while you're sick. Your workout won't be good and you won't feel any better.

 

Once again, great guide OP.

 

calories in vs calories out! compensate for the calories lost by eating more...

the number of people that don't take their daily activity level into account when determining their calorie intake.... oh and then they call themselves "ectomorphs". fkin eat

 

 

 

Overtraining a fucking myth mate.

 

Fuck that shit.

 

Overtraining is for lazy couch potatoes.

 

when it comes to the nervous system it isnt (getting sick all the time, insomnia, irritability)

 

but when it comes to just strictly hypertrophy it takes a lot to overtrain your muscles, 12 sets a day aint gon do it.

 

and even if you are overtrained as long eventually get some recovery time you will "actualize" the gains from the training.

 

http://www.youtube.com/watch?v=8K1GStV46Ck

 

but yea i usually subscribe the the ct fletcher school of thought when it comes to ppl thinking they're overtrained.

 

good post, CNS whether natural or not should always be taken notice of.

 

also kofte for the non juiced up, over-training is still a very serious issue, probs more-so. the muscle building can take alot more volume yes but your tendons barely grow faster than if you are natural, therefore creating a very large risk of injury when the muscle continually grows and leaving the tendons etc behind. hence why running a certain heavy blast cycle for like 12 months may not be detrimental to your overall health, you'll still fk up big time.