I want anyone who reads this to think of their own and post their own thoughts also…Here are a good bunch of mine.
The basics to get better gains.
FOOD: times your bodyweight by 20 to get the amount of calories you need, if its not working…add more damn calories. Get your food from veggies (and greens…the powder or capsule), eat a lot of fruit, eat meat, chicken, tuna, beef burgers, have protein shakes, milk, juice, lots of water. etc. THERES YOUR MEALS, get to it…obviosuly you can add more, but you get the point.
2)TRAINING: train the basics, train hard. Train each bodypart 2x a week, and your good…for those who have a hard time handling 3x a week…and sometimes it may even be counterproductive to be trainig 3x a week (depending on the structure of the program). If your a beginner…just do a linear periodization program. It’ll work. Newbie gains. After that…look into some defranco stuff. Or ANY program here…just be smart bout everything and see what works.
Supplements: I don’t know too much bout this. But i think everyone should take BCAA’s, and GREENS, and FISH OIL, and MAYBE CREATINE…havent tried it…maybe someday i will. Oh and everyone should try Power Drive. It’s nice.
Chains and bands = confusion. Avoid it until your ACTUALLY strong and then start using chains.
I personally think everyone should stay away from a belt, and powerlifting equipment. If you want to compete go into the equipment…but REALLY…get REALLY strong RAW…okay cause I’m tired of this 200 pounds adding to your squat bullshit. I think the best way to go is with nothing…just you and the weights…and maybe those knee things that keep your knees nice and warm, and make them sweaty lol.
If you want to do dynamic days…bench at least 1.5 bodyweight. Squat at least 2x bodyweight, and deadlift at least 2.2x bodyweight lol. That’s just my personal thought because I think you need to first get strong…because just from getting strong you’ll get nice and powerful.
Include rock training, and all that stuff once you get a solid base of strength.
Once you do get a solid base, dick around a little for 10-15 minutes 2x a week or so with some rocks, and defianetly sledgehammers, and wheelbarrow walks.
I forgot this, but get some fuckin sleep man.
Train your grip.
TRAIN MOBILITY. And by this I mean pick up eric creesey’s mobility vid. or pick up the parisi speed warm-up video. both are great. and i think it should be done EVERYDAY. To get nice and move-able.
If you practice a sport. Lifting will help you in the sport because i think the strength will carry-over to the field when you need it
i dont know anything about plyometrics, so someone advanced will have to help you avbout implementing that lol.
Anyways I’m done ranting, this is what I personally think…and I want anyone else to add their own things. I’m out.
I agree completely w/ everything you said…I would add:
-Test regularly: Whether its 1RM, 3RM, 5RM whatever, every 6-12 weeks or thereabouts, test yourself. Your test should obviously reflect your training goals. You don’t need perfect competition conditions to get a good idea what’s working and what isn’t.
-Don’t change too much: Find lifts that work for you and do them. Don’t rotate lifts in and out of your program for variety’s sake. If you’re still driving weight up on a lift, there’s no reason to sub in a new lift just because 4 weeks or 6 weeks are up or whatever. Be intuitive. Usually, if you feel like form is starting to degrade or you’re just stuck, make a small change.
-Think long term: The programming that will make you the strongest a month from now may be counterproductive to you being as strong as possible a year from now. Most of the time, you should think long-term first. A ton of band tension may help you in the short term, but a fucked up shoulder is going to make your long-term pursuits more difficult.
-Do as little work as possible to reach the target: I’m starting to get a feel for this…you have to be crafty and figure out the most efficient way to do things. You can only learn this from experience, but be conscious of the advantages of being efficient.
Yeah I didn’t even think bout putting that in the newbie thread man…I was just pissed off, and was goin to the gym…and came up with all that in bout 5 minutes lol. I think I can add a good 10 more or so…But yeah, I’ll add some more brothas.
[quote]dl- wrote:
3) Supplements: I don’t know too much bout this. But i think everyone should take BCAA’s, and GREENS, and FISH OIL, and MAYBE CREATINE…havent tried it…maybe someday i will. Oh and everyone should try Power Drive. It’s nice.
[/quote]
I would add acidophilous (a cup of plain yogurt a day) and replace BCAA with protein powder if you’re not daddy warbucks…multi-vit and olive oil are good to use every day too…
[quote]
5) I personally think everyone should stay away from a belt, and powerlifting equipment. If you want to compete go into the equipment…but REALLY…get REALLY strong RAW…okay cause I’m tired of this 200 pounds adding to your squat bullshit. I think the best way to go is with nothing…just you and the weights…and maybe those knee things that keep your knees nice and warm, and make them sweaty lol.[/quote]
I think a belt is a decent safe-gaurd to use for max-effort squat and deadlifts…
older (busted up old guys) lifters may find that a blast shirt during benching can avoid alot of wear and tear without adding a rediculous amount of weight over what you can get without it (same argument could be used for a simple pair of single ply cheapy groove briefs while squatting)…I also like wrist wraps for wide and narrow grip benching…but yeah, if you don’t plan on competing, the less gear the better…
…
Christian Thibaudeau -
“I can guarantee you that someone who trains like a demon on a very simple program will progress at a much faster rate than the guy who spends dozens of hours designing a single super complex program, but who trains with low intensity.”
[quote]Ramo wrote:
-Don’t change too much: Find lifts that work for you and do them. Don’t rotate lifts in and out of your program for variety’s sake. If you’re still driving weight up on a lift, there’s no reason to sub in a new lift just because 4 weeks or 6 weeks are up or whatever. Be intuitive. Usually, if you feel like form is starting to degrade or you’re just stuck, make a small change.
[/quote]
This is one of the most useful. FLEX magazine and pro bodybuilders will have you think you need to change every week’s workout so you don’t stagnate but it’s bullshit. You have to stick with something to get good at it.
I definatly agree with the olive oil and multi-vitmain lol, completley forgot bout those ones.
I see where your coming from with the older lifters…but really man, for all the youngins (including myself)…it should be all less gear man…for real when you think about it you aint usin any of that shit in your daily life, or anything like that, especially if your training for football or something. You gotta get bloody strong. Period.
If your competing your gonna need it all, if your not…then get strong as fuck, and its allll good. Good stuff though guys, keep it all comin.