- Eat more, no seriously eat more
- Abs aren’t impressive when you’re 60kg (130lbs) gain some weight
- Stop wasting money on pointless supplements.
- Retrain your change of direction mechanics, or you will f#ck both acls
- Take more progression pictures over time to document your progression
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Take care of my self much better. Alot more mobility work, rolling, stretching, movement correction, and not training through nagging injuries that will become chronic issues.
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High Bar Squat every chance you train legs or squats.
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Stay out of wraps until you can EASILY squat 3x bw with a belt only. (remember this is specifically to me so 600-660 for me I don’t weigh 300lbs lol)
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Eat more beef, beef liver, and vegetables in butter. Speaking strictly in terms of strength.
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Don’t ever get in habit of taking big doses of anti-inflammatory drugs, serious pain killers, and alcohol just get through a squat session because of hip pain… Just suck it up and call the meet off. Get fixed.
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- Where strength goes, size is sure to follow
- Learn what progression is, in all it’s variations
- When you find something is working, figure out why
- Getting lean is the easy part
- You can be anything you want in your lifetime, but you can’t be everything at the same time
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Were you doing some ‘greasing the groove’ kind of thing and overdid it?
No I was still in the military at that time. I would do pull-ups in the morning and every time I walked passed the pull-up bars.
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Literally every type of training works, don’t obsess over finding “the perfect plan” that will magically make you look like a body builder.
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Likewise there is no “one” eating plan. Its fine to go more than 3 hours without a meal one day (Oh, and you don’t need to take a fucking protein shake to Disneyland lest you shrivel up and die)
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You won’t lose gains from a single day of missed training (or even a two week vacation)
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You wont get fat from a single meal (or even two weeks of “vacation” eating)
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Don’t totally abandon hard cardio, even during non-cutting times. In the big picture it actually helps gains.
I’m happy I was as obsessive as I was in my youth, as it taught me many valuable lessons, but I now realize it was largely wasted energy and that it “invaded” my life instead of being a productive part of my life.
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please tell me you actually did this
- Focus on building and accumulating volume.
- Don’t test 1 rep maxes every week or every other week.
- Use straps or learn hookgrip for Deadlifts
- Work on obligues a lot.
- Row your face off.
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Yes, and that probably wasn’t the dumbest thing I did in the name of gains
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Eat more
Drink more water
Pull sumo
If it feels like shit don’t push it
Start sooner
Pretty sure if I had done all that id hold records already.
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Eh, after much stalking, I’ve safely concluded that you’re from where I’m from!
I would like to respond to this but I’m not giving details about my location online. You probably noticed my social media presence is also almost non-existent if you checked me out.
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that’s utterly amazing
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A couple people mention posture. What specifically has worked for you guys? I’m on a steady diet of front squats and face pulls, but I’m sure there’s more I can be doing.
Better daily habits. Good posture when I do sit, spend more time standing (hooray standing desks!), try to get more steps in throughout the day. I also like to do a 1 minute mobility drill a few times a day.
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Don’t grind a bunch of reps. You’re in the gym to train, not test. Bar speed is critical for getting stronger.
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Do light (empty barbell or swiss bar) high rep (75-100) curls once or twice every week. It takes about two minutes at the end of a workout and your elbows will thank you greatly.
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Start using and abusing the prowler as soon as you have access to one.
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Use a 30 degree incline for your main bench press movement. You progress more easily on it and it’s much easier on your shoulders. Get it up and your flat bench will move right along with it even if you haven’t been training it.
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Weighted bodyweight movements (chins, dips, GHRs, etc) as assistance work better for you and are easier to recover from than dumbbell and barbell assistance lifts.
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that’s a good one
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You actually have muscles on your body below the pecs that need to be worked too.
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Muscles aren’t just in the front. You have some in back also.
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Training not testing.
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The movements you hate are the ones you need work on.
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No excuses. Stick to it.
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- Learn correct form early maybe even hire a coach until you get it right.
- Don’t buy all those damn useless and expensive supplements. Vitamins and whey.
- Don’t get trashed, chase sluts, then overeat/sleep the day after all the time.
- Be serious about your cut or don’t pretend to cut (see 3).
- Just ask her out.
If you have the same postural deficits as 99% of the population you have the following problems:
-tight chest
-weak back
-tight hips
-weak core
-weak glutes/hamstrings
It’s really just a case of strengthening the right muscles as making the weak muscles stronger will make the tight ones less tight, but it’s not really as simple as just lifting more weights for the weaker muscle groups.
If your posture really sucks then you need to (in my opinion anyway) spend some time doing dedicated postural stuff. For glutes that’s shit like bird dogs, side lying clams, shit like that. For your upper back face pulls are great for when you’re in the gym but daily you need to do shit like band pull aparts.
Have to do that shit several times a day for a long while.