stressing the body so it will adapt, progressively, for at least 2 weeks so your body notices you are stressing it and not just having a crap day. THIS MEANS more physical work than you are used to doing.
taking time off from the stress ie NOT stressing it long enough for the adaption to occur. ie rest, sleep, and a day/week of reduced workload
feeding it so it can make repairs AND growth. If you don’t eat enough for repairs, you ain’t getting growth, and your body will canabalise other parts of you to survive, whether that be giving your brain no energy so you can’t think proper, or cut your libido, or stuff your digestion
laughter fun and a positive outlook on life - able to handle life’s stupid crap it throws at you because, if you are a neurotic, anxious little fellow, your neurotic hormones will keep you little and weak. DO NOT overlook the importance of this
a combination of these two:
A: eradication or minimisation of substances that damage your health such as drugs, alcohol, junk food or even allergins
and
B: determination of any dietary needs that are missing e.g magnesium, zinc, fatty acids that are not easy to get in todays modern diet
Using at least 70% of 1 RM. Anything lighter is useful, but conditions stamina more than strength and mass. I view 70% as the minimum and including some work in the upper range (80-100%) or RM is useful.
Getting a high volume in terms of reps and total weight moved.
Eating enough protein and eating frequently.
Getting proper rest.
Finding out what works for your particular body.
Constantly learning, growing, and adapting.
Okay, I gave seven; but I believe they are all important.
Commitment to the program (giving it your 100% at sticking to it)
Brains to develop the right program (knowing the right intensity, volume, etc. for your workout, as well as considering the right amount of rest and food you need, among other things like available time, sickness, roids, etc.)
Getting good motivation and knowledge from people and stuff around you
Using exercises that involve as much of the body and as much weight as possible (clean and presses, squats and deadlifts are on top)
[quote]49ersFan81 wrote:
You guys got it all wrong…
Yoga
A strict vegan diet
Some multi-colored dumbbells
Cool gym clothes
Lots of supplements
Work out every day, and do 90% cardio!
Jeez guys…get it right.
=P
[/quote]
I knew I was missing something. Now I know. Don’t forget to use those multi-colored dumbells while standing in the squat rack. Your cool gym clothes should look like a Richard Simmons’ outfit. Make sure you buy ALL your supplements from Jared as Subway.