ITT: Principles of lifting that you have learned to be true over the years.
I'll start it off
>sleep 7 hours a night
>lift as much weight as you can
>lift with your spine
Bulking should be done slowly, getting fat so you can lift more isn't that fun.
Don't go to failure that often.
How you feel is a lie, I've often felt garbage when I stepped into the gym and then gotten a great workout.
Big weights are fun but most sets should be done with less then 90% of your max if you want to get stronger.
Doesn't matter. You can't really get that much global fatigue from curls so it doesn't really matter for recovery purposes how heavy you go. Pick a weight that you can do more than 5 reps with and stop one or two reps before failure.
-Cardio with proper nutrition will not really hurt your gains.
-sprints and interval training is based
-yoga does the mind and body a whole lot of good. It is also great for improving your mobility.
>-Cardio with proper nutrition will not really hurt your gains.
it definitely will, though it depends how much cardio you do and how advanced of a lifter you are. this idea that everything is fine as long as you replace the lost calories through diet is pretty naive.
>How you feel is a lie, I've often felt garbage when I stepped into the gym and then gotten a great workout.
I can personally attest to this one, last night I felt physically ill, but went to the gym anyway, and proceeded to set new PRs on squats and bench.
yeah you'd have to be doing near retarded amounts of cardio to kill gainz
>Big weights are fun but most sets should be done with less then 90% of your max if you want to get stronger.
disagree, you should plan your program with peaks of 90-100% in your routine (but the entire core of your program should be a lot of sets/reps with 80-90% to build strengh, tecniche and muscle)
lower the rep range and add more sets
>two days after heavy squat day is your clean or snatch day. Those front/oh lighter squats will do wonders for your recovery.
>bench will hurt your shoulders bad in the long run. If you're not into PL be wise and stop it before some little pains become a serious inkury.
>to press more do it more often.
>to squat or deadlift more do it less often. Allow time for good recovering.
>Louie Simmons approach is the best for strenght gains in the long run if you're not interested in peaking for a comp. Max effort/rep and speed work/conditioning.
>to ohp more press tighter faster and get under the bar aggressively.
>don't ego lift. ever.
you must lurk moar but yes, @90% is the 90% of your 1RM but remember, you won't get an accurate 1RM being a novice or intermediate lifter so use the max weight you can use to do a COMPLETE rep on the main lifts (no 1/4 squats for example)
Rather than needing a perfect program what really brings the gains is training with intensity (not training intensity).
Even with a mediocre program if you work your arse off and really push yourself you'll make excellent progress and you'll learn to autoregulate along the way.
Advanced lifters should periodise to keep making progress.
But most people are over complicating things by changing volume and frequency etc within a single workout.
Most lifters will never see the benefit of the complex programming exercise science says is optimal. Only pro athletes will as 1-2% makes a difference to them.
1. Dirty bulking is counter-productive and fundamentally bad for your health.
2. Change your routine often, keep your body guessing. Personally I never keep the same routine for more than a fortnight.
3. The appropriate frequency for trying to exceed your 1 RM is every 6-8 weeks. People try to do this WAY too often.
4. Cardio doesn't kill gains if you know how to eat properly. Cardio is good.
5. Hip flexors are the most misunderstood muscle group, considering how important they are.
6. Crossfit is garbage, but it sells.
2.just because your noob gains can hop bodybuilding com programs and keep building doesn't mean that's the norm
3. I agree most do it too often, but unless you're advanced, 4 weeks with periodization should be ample.
4.this is your only true statement
5.the most efficient squat should rely almost completely on the quads, flutes, and hams. Not the hip flexors. But yes, no one understands them and I'm glad you learnt us all real good on the subject.
6. Crossfit has its place. What's garbage is the diet and targeting novices to get sucked in.
There is no point cheating with bad form
You'll end up with an injury, then because you're so used to lifting with bad form, you'll just keep injuring yourself the same way
To get past injury, eventually you'll have to try to learn proper form and you'll be starting from the bottom again. May as well start there now.
7 hours of sleep is a meme, also you can NOT train your body to need less sleep.
The human body needs anywhere from 6-10 hours of sleep depending 100% ON GENETICS. It is fucking hard wired in your DNA how much sleep you need.
How do you find out how much sleep you need?
Go to bed so you can get 10 hours of sleep each night for a week, doesn't matter when you wake up just make it so if your body will sleep for 10 hours at night, it can. On the eighth day see how many hours you slept for before your body wakes up, this is probably what your genetic need for sleep is.
Just go to failure once on the last set. There is 0 reason to cheat on a rep you think you might fail on, look forward to failing on that rep, and keep the strict form to get the failure over with asap.