Training Truths
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Here are some training truths to start the year....
1. Roll - that is perform self-myofascial release (SMFR). If you are not performin SMFR then you are an idiot - sorry but it's the hard truth. We have a rule in my gym "if don't roll, you don't train!". I don't care who you are, you need this. If you not know how - learn! I'm about to post an article on my site how to perform SMFR with video instructions.
2. Stretch - How many of you actually stretch? And stretch correctly? See the sticky above for more information. Yes, stretch before you train - don't listen to these idiots that tell you that it's bad to stretch before you train and don't try to quote some study as I have pulled these studies to bits. Just go stretch!! But make sure you stretch what is tight and not what is loose.
3. Train Movement, Not Muscles - again see the sticky. This is anther big one - balance the movement patterns and forget about muscles - think movements. If you are into bodybuilding I doubt you guys are at the level where you need to be concerned with individual muscles.
4. Periodization - Simple truth, if you fail to plan then you plan to fail. Use periodization in your training. You may need to do some reading.
Good luck in 2007 -
5. Activate - activate any muscle that is not functioning correcting due to some form of nerual inhibition before training (after your stretching). Common one is the Glute Med. This can been seen sometime while performing a squat where the knees will fall inwards.
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6. Train core first - perform your core exercise first in your strength training program (unless performing power movements such as Olympic lifts). That is the are perform after your "warmup" right before your perform yor strength training.
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7. Form should dictate load - this means that you should only use a load that allows you to use perfect form. There is no excuse for this - sloppy form = sloppy results.
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Are any of these tips helpfull? Let me know if you want me to keep adding to the list.
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what.... no one wants these tips (I had over 100 to post)?
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yes yes, i'm reading these tips. keeping them in mind when i start hitting the gym on a more regularly basis starting february.
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yeah , keep adding, we all can learn somethingOriginally posted by OPT:Are any of these tips helpfull? Let me know if you want me to keep adding to the list.
btw, is SMFR only needed for heavy lifters, or its useful for anyone doing some sort of training? -
can negatives, drop set and supersets be used for evey training? will it cause over train?
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drop sets and supersets are only to enhance the pump and nothing else.Originally posted by dranoel maxwell:can negatives, drop set and supersets be used for evey training? will it cause over train?
Negatives are good for increasing strength,but must be used sparingly. -
so a superset of a hard compound, such as dips, and perhaps an isolation, will not bring the same mass and strength gains as by doing the normal set,rest pattern?Originally posted by Marco_Simone:drop sets and supersets are only to enhance the pump and nothing else.
Negatives are good for increasing strength,but must be used sparingly. -
If you are human then you perform SMFR...Originally posted by JoBonez:yeah , keep adding, we all can learn something
btw, is SMFR only needed for heavy lifters, or its useful for anyone doing some sort of training? -
A superset is a pair of exercises - either two exercises of the same movement, antaginists or two unrelated movements.Originally posted by JoBonez:so a superset of a hard compound, such as dips, and perhaps an isolation, will not bring the same mass and strength gains as by doing the normal set,rest pattern?
Pairing exercises will produce great gains if used correctly. -
does eating lots of source of protein like egg whites help in toning and forming muscles?
