Sorry for the abscense.
Been training hard for the open strongman meet. I was told there are going to be 8 competitors. Events are:
Max deadlift, medley, tire flip, atlas stone, farmer's walk.
After the completion of my squat and bench routine, my current max is Squat: 410, Bench: 255.
I need to work on depth for my squats. Not low enough. I am quite happy with my bench. 255 was pretty easy.
Wednesday, February 27, 2008
Monday, February 18, 2008
New toys
Just got my new lever 13mm powerlifting belt. Pretty sweet in design, and putting it on and off is quick and painless. The problem is that in order to adjust it, you need a screw driver. I have also heard of levers breaking during squatting or deadlifting and I asked around. The typical reasons are:
They are constantly treated badly like being thrown onto the floor etc.
People rush to put on the lever and ends up creating a stress point.
The lever gets hit repeatedly during workout.
Rusty/dirty levers.
Anyway, if the lever do break I have a 10mm belt. I think I might rotate my 10mm and 13mm belt. The 13mm is really stiff and needs to be broken into. It seems to dig right into hip which is an annoyance.
I also received a pair of RDCrain's Olympic Tube Collars. It is made out of solid steel, and weight about 5.5 each, which is competition weight. This thing will definately last forever.
They are constantly treated badly like being thrown onto the floor etc.
People rush to put on the lever and ends up creating a stress point.
The lever gets hit repeatedly during workout.
Rusty/dirty levers.
Anyway, if the lever do break I have a 10mm belt. I think I might rotate my 10mm and 13mm belt. The 13mm is really stiff and needs to be broken into. It seems to dig right into hip which is an annoyance.
I also received a pair of RDCrain's Olympic Tube Collars. It is made out of solid steel, and weight about 5.5 each, which is competition weight. This thing will definately last forever.
Wednesday, February 13, 2008
Weird Day
Weird day today...I had a great bench day. Finished all my sets/reps, and it all seemed easy.
So what type of analgesic do I use? Mostly Tiger Balm and Heet. Warning about Heet, it gets extremely hot. How hot? The feeling of someone pouring alcohol onto an open wound, thats how hot and painful it can get. But it works.
I like Tiger balm because its all natural and its a tried and true analgesic. I know there is bengay, 3585 and the such, but once I stick to one brand, I don't usually change.
Downside to topical pain relievers are they can stain, smell, be greasy, and expensive if you use alot of it.
So what type of analgesic do I use? Mostly Tiger Balm and Heet. Warning about Heet, it gets extremely hot. How hot? The feeling of someone pouring alcohol onto an open wound, thats how hot and painful it can get. But it works.
I like Tiger balm because its all natural and its a tried and true analgesic. I know there is bengay, 3585 and the such, but once I stick to one brand, I don't usually change.
Downside to topical pain relievers are they can stain, smell, be greasy, and expensive if you use alot of it.
Sunday, February 10, 2008
Last Week
Last weeks training generally went well. I found out that I needed to take longer break between sets for my bench. I decided to include olympic style squat (deep knee bends) on my deadlifting days. The reason behind it is because I do not like doing lunges or leg extensions. Those two type of lifts seems to put a lot of stress on my knees, something that which I can feel the next day...creaking, sore knees, etc...
Three more weeks till the strongman competition.
Three more weeks till the strongman competition.
Sunday, February 3, 2008
Strongman Equipment
Last sunday I was fortunate enough to try three strongman implements: log presses (for reps), Atlas Stone, and Farmer walk.
Starting at 150 pounds, I manage to perform 7 max reps. Log pressing to me is far more easier than military press. To me, log pressing is like clean and jerk, where your leg and explosive strenght is important.
Next was the farmer's walk using two 150 pound cylinders. I only manage to hold for 1 minute and because it was indoors, I was limited to just that.
Last was the atlas stone, and probably the hardest for me to do. The atlas stone is where technqiue is more important than strength when you first start out. You may be able to do 200 pounds deadlift reps easy, but when dealing with the atlas stone, your grip, your body position and how explosive you lift the stone are probably more important. Tacky and chalk is a definately a must and will give you an advantage.
Unfortunately, I managed to hurt myself performing these lifts. During the log press, I felt my middle back pop, and while lifting the stones, I also pop my left knee.
Its healing but both places feel tight and sometimes it hurt.
Starting at 150 pounds, I manage to perform 7 max reps. Log pressing to me is far more easier than military press. To me, log pressing is like clean and jerk, where your leg and explosive strenght is important.
Next was the farmer's walk using two 150 pound cylinders. I only manage to hold for 1 minute and because it was indoors, I was limited to just that.
Last was the atlas stone, and probably the hardest for me to do. The atlas stone is where technqiue is more important than strength when you first start out. You may be able to do 200 pounds deadlift reps easy, but when dealing with the atlas stone, your grip, your body position and how explosive you lift the stone are probably more important. Tacky and chalk is a definately a must and will give you an advantage.
Unfortunately, I managed to hurt myself performing these lifts. During the log press, I felt my middle back pop, and while lifting the stones, I also pop my left knee.
Its healing but both places feel tight and sometimes it hurt.
Friday, January 25, 2008
scraped knees
I love deadlifting. "The meet doesn't start till the bar hits the floor". Why? Because it is the ultimate back excersize you can perform. Think about it. You use your back pretty much for everything in your everyday lives, so why not strengthen it. The issue I have with my deadlift is that I keep banging the bar on my knees while going down, and scrapping my shins at the same time. I guess I have to buy those knee height socks.
50 more pounds to go to max.
50 more pounds to go to max.
Monday, January 21, 2008
Another good squat day
For my squat, I decided to increase 20 pounds this week. This is because of the strongman competition I am talking about. I got 5 more weeks to max, and then take a week off for the competition.
I wear wraps when I do my max squat for the week. I know a lot of people out there don't wear knee wraps until competition but my reasons are that knee wraps give me a confidence boost. I have been going to the same gym for almost 3 years and I have not seen anyone squated more than 315. In short, I train by myself and I treat my knee and wrist wraps as training partners. They are dependable, always there for me, and psychologically supportive.
Will it limit my gains? I don't know. I read Rickey Dale Crain's Xtreme Squatting book, and he said to wear it regardless what kind of weight you are squatting. Why? Because of the protection it gives is far more important than the weight you push.
As you know, knee wraps is suppose to artifically help you push your max squat up. I have heard it gives you an extra 10 to 50 pounds, depending on individual opinion. See the problem? Its all individual opinion and I have not seen any scientific evidence concerning it...
So to wear or not to wear...its up to you. There will be people out there that will say you are hampering your ability to push more weight, but will you be effected by such comments? People might laugh at you but its your squat, and you are the person that is doing it. Its no one, but you, the equipment and the bar.
I wear wraps when I do my max squat for the week. I know a lot of people out there don't wear knee wraps until competition but my reasons are that knee wraps give me a confidence boost. I have been going to the same gym for almost 3 years and I have not seen anyone squated more than 315. In short, I train by myself and I treat my knee and wrist wraps as training partners. They are dependable, always there for me, and psychologically supportive.
Will it limit my gains? I don't know. I read Rickey Dale Crain's Xtreme Squatting book, and he said to wear it regardless what kind of weight you are squatting. Why? Because of the protection it gives is far more important than the weight you push.
As you know, knee wraps is suppose to artifically help you push your max squat up. I have heard it gives you an extra 10 to 50 pounds, depending on individual opinion. See the problem? Its all individual opinion and I have not seen any scientific evidence concerning it...
So to wear or not to wear...its up to you. There will be people out there that will say you are hampering your ability to push more weight, but will you be effected by such comments? People might laugh at you but its your squat, and you are the person that is doing it. Its no one, but you, the equipment and the bar.
Wednesday, January 16, 2008
shrugging off a lousy bench day
Today was probably the worst bench day I had in a while. Could even finish my reps for my first set, and it was even just 5 pounds more than last week!
But the strange thing is that it didn't effect me as much as I thought it would be. I wasn't worried or frustrated at all. All I thought about was "next week is a new week".
Frankly, my weakness is "barbell" benching and I don't even like benching at all. I like dumbell benching but in my gym, it only goes up to 100 pounds (each hand).
Never give up! Never lay off!
But the strange thing is that it didn't effect me as much as I thought it would be. I wasn't worried or frustrated at all. All I thought about was "next week is a new week".
Frankly, my weakness is "barbell" benching and I don't even like benching at all. I like dumbell benching but in my gym, it only goes up to 100 pounds (each hand).
Never give up! Never lay off!
Monday, January 14, 2008
Squat day and tip of the day
Want to grow muscular big? Then you must eat more than you burn per day. Want to be lean? They you must eat less than you burn per day.
Want to grow big and lean? Unfortunately, that is pretty hard to achieve especially if you do not have a strict diet planned out day after day after day.
Its must easier to first grow big than trim the fat, but its up to you...
Anyway, today is squat day...made a few mistake today. While doing my max of the week, my knees bow in while ascending. I did it a few times but quickly corrected my form. Then I did something to my left knee, but I don't know how to describe it...least to say that its pretty sore now.
Practice, practice, practice. Form and technique is more important than what you can lift. Why? Safety, injury prevention, injury reduction, better recovery...a few I can think of. Overtraining is just not worth it...
Want to grow big and lean? Unfortunately, that is pretty hard to achieve especially if you do not have a strict diet planned out day after day after day.
Its must easier to first grow big than trim the fat, but its up to you...
Anyway, today is squat day...made a few mistake today. While doing my max of the week, my knees bow in while ascending. I did it a few times but quickly corrected my form. Then I did something to my left knee, but I don't know how to describe it...least to say that its pretty sore now.
Practice, practice, practice. Form and technique is more important than what you can lift. Why? Safety, injury prevention, injury reduction, better recovery...a few I can think of. Overtraining is just not worth it...
Monday, January 7, 2008
Training smart and training hard
A repeated theme from people who has trained for more than a few years, and that is you got to train smart. I was told that when you are young, you can shrug off pain, but as you get older you have to be careful. The older you get, the longer it will take to recover. Therefore, you must train smarter as you get older. Ask Ed Coan, a world leading powerlifter. After training for 20 years, his training philosophy is to not push his body past the limit.
A few key points when you train:
Listen to your body.
Recovery and nutrition is essential.
The older you are, the longer it will take to recover.
Stick to a routine, don't jump weights because of ego. Train for yourself and not for others!
If an injury do occur, treat it immediately: RICE, Heat, Massage Therapy, Physiotherapy, etc.
Get enough sleep, 7-8 hours is optimal but as you get older, you can push it to 9 or 10...
A few key points when you train:
Listen to your body.
Recovery and nutrition is essential.
The older you are, the longer it will take to recover.
Stick to a routine, don't jump weights because of ego. Train for yourself and not for others!
If an injury do occur, treat it immediately: RICE, Heat, Massage Therapy, Physiotherapy, etc.
Get enough sleep, 7-8 hours is optimal but as you get older, you can push it to 9 or 10...
Thursday, January 3, 2008
Another Bench day
I took too long of a break but with the winter storm that came in yesterday, there was nothing to be done except for the push ups/sit ups I did.
Today, was bench day and it was shakey at best. Oh well, there is next week.
Never give up, and never lay off!
Oh yeah, I was invited to a strong man meet that is suppose to occur in March. I guess the group is looking for new people and they are just inviting people to have some fun. I am going to go and I am going to train for it. This might be my opportunity to get into real competition but we shall see.
3 months to go, and I really need to work on my cardio/endurance.
Today, was bench day and it was shakey at best. Oh well, there is next week.
Never give up, and never lay off!
Oh yeah, I was invited to a strong man meet that is suppose to occur in March. I guess the group is looking for new people and they are just inviting people to have some fun. I am going to go and I am going to train for it. This might be my opportunity to get into real competition but we shall see.
3 months to go, and I really need to work on my cardio/endurance.
Wednesday, January 2, 2008
Another snow storm
Well, another snow storm and this will be the fourth one in a week.
It is starting to affect my lifting schedule, but oh well, Mr. Crain always said "Never Lay off!"
Today is suppose to be bench day, but I did push up and sit ups instead. I don't have any free weights at home due to space and financial constraint.
Anyway, the next few days is suppose to be clear but who knows...
It is starting to affect my lifting schedule, but oh well, Mr. Crain always said "Never Lay off!"
Today is suppose to be bench day, but I did push up and sit ups instead. I don't have any free weights at home due to space and financial constraint.
Anyway, the next few days is suppose to be clear but who knows...
Monday, December 31, 2007
Squat, New Year's eve, snow storm
Went to the gym today and it wasn't pack at all. I only had 2 hours before the gym closed, so I decided to just do my squat routine and leg curls.
It was productive, the best I can remember so far.
I am on a sixteen week Rickey Dale Crain's Pure Power Squat routine. It is the most basic one and according to him, he uses it for beginning powerlifters and/or athletes that chooses to use powerlifting style squats.
I am currently on week 13, and the routine is pretty simple.
You have five warm up sets, progressively increasing weight (50 - 140 lbs depending on your max lift), two sets of max weight for the week, and two sets of three second pause reps.
My transition from doing Olympic style squat to powerlifting style squat has been an eye opener.
First of all, the bar placement is lower, more at the height of your rear deltoids.
Second, power comes mainly from your hips, hamstring, glutes, and lower back.
Flexibility of your shoulder, arms and wrist is crucial. The closer the distance between two wrist, the better it is for gripping.
Strain on the wrist and elbows is pretty big, so a good pair of wrist wraps is a must.
Strain on the upper back
Strain on the lower back due to poor form.
Strain on the hips because I have never really used it for squatting.
There are a few key points I have to remember and these are
Some swear by not wearing knee wraps unless squat 80-90% max, others say that there isn't any difference. Same goes for the belt.
Rickey Dale Crain said that he has done it both way (40 plus years of powerlifting experience) and safety reason, he advocates people to wear knee wraps and belts regardless of weight.
If you have the cash, you can buy shoes specifically for squatting but expect to shell out 100 plus dollars, or you can go with the economical way which are chuck taylor's.
There are two things I know that powerlifters (those have been doing it for years and years) will agree on are 1) Do not wear athletics shoes, air soles, gel soles etc, and 2) Do not wear combat boots.
Remember to lift for yourself, not for anyone else or for ego. Listen to your body and find out what works and what doesn't.
It was productive, the best I can remember so far.
I am on a sixteen week Rickey Dale Crain's Pure Power Squat routine. It is the most basic one and according to him, he uses it for beginning powerlifters and/or athletes that chooses to use powerlifting style squats.
I am currently on week 13, and the routine is pretty simple.
You have five warm up sets, progressively increasing weight (50 - 140 lbs depending on your max lift), two sets of max weight for the week, and two sets of three second pause reps.
My transition from doing Olympic style squat to powerlifting style squat has been an eye opener.
First of all, the bar placement is lower, more at the height of your rear deltoids.
Second, power comes mainly from your hips, hamstring, glutes, and lower back.
Flexibility of your shoulder, arms and wrist is crucial. The closer the distance between two wrist, the better it is for gripping.
Strain on the wrist and elbows is pretty big, so a good pair of wrist wraps is a must.
Strain on the upper back
Strain on the lower back due to poor form.
Strain on the hips because I have never really used it for squatting.
There are a few key points I have to remember and these are
- Keep my upper back arch by pushing my chest out, and pulling my shoulder closer together. This lower the strain on my lower back.
- Pull my elbow up to increase stability of the bar behind my bar.
- Always look straight ahead.
- Get my feet stance out wide due to flexibility issues.
- Flex everything, from curling your toes to flexing your neck.
- Breath deep and breath more into your stomach.
- Push my knees out while descending.
- When exploding up, lead with my head to prevent myself from rounding my back or doing good mornings...which mean less lower back pain.
- Hold your breath descending and ascending till you are almost standing back straight up. Grunting seems to help keep my body tight but I do make a lot of noise...
- Remember to squeeze and keep my hamstrings, and glutes tight.
- I wear knee sleeves or knee wraps when I am doing my max weight for the week.
- I wear a powerlifting (4mm thick) belt when I am doing my max weight and pause squat.
- I wear Converse Chuck Taylor type shoes. I find that flat soles and bear feet gives me more stability.
Some swear by not wearing knee wraps unless squat 80-90% max, others say that there isn't any difference. Same goes for the belt.
Rickey Dale Crain said that he has done it both way (40 plus years of powerlifting experience) and safety reason, he advocates people to wear knee wraps and belts regardless of weight.
If you have the cash, you can buy shoes specifically for squatting but expect to shell out 100 plus dollars, or you can go with the economical way which are chuck taylor's.
There are two things I know that powerlifters (those have been doing it for years and years) will agree on are 1) Do not wear athletics shoes, air soles, gel soles etc, and 2) Do not wear combat boots.
Remember to lift for yourself, not for anyone else or for ego. Listen to your body and find out what works and what doesn't.
Saturday, December 29, 2007
To squat or not to squat
I have been training for 4 days straight. It is not intentional but the holidays are effecting my schedule. I know I am overtrained because of the lack of motivation to go to the gym today. The problem now is if I should do my squat routine one day early, which means that I will be training five days straight, or take a break on sunday and squat monday.
Monday will be a rush because the gym will be packed and I have to go to work on New Year's eve. It was packed on Christmas eve and standing around waiting to use equipment is a big waste of time.
I guess I will sleep on it, and maybe figure something out by morning.
Monday will be a rush because the gym will be packed and I have to go to work on New Year's eve. It was packed on Christmas eve and standing around waiting to use equipment is a big waste of time.
I guess I will sleep on it, and maybe figure something out by morning.
How much is too much?
So how often should you train in the gym?
Here are some of the answer I have found:
Yes and no.
Training frequency is dependent on a few things.
1) What are your goals when you train? Olympic Weighlifting? Powerlifting? Strongman? General fitness?
Bulgarian Olympic weightlifters has been known to train six days a week, and taking the seventh day off. Some of their programs includes two squat sessions per day.
Powerlifter on the other hand trains 3/4 days per week. Squat, Bench, Deadlift, and maybe another day of light bench.
2) Your recovery rate after training. I know some people have tremendously fast recovery rate. They can go all out in training and after only one night of sleep, they feel fine. I for myself, has poor recovery rate and requires at least a day off from training before I begin another session.
3) What do you do during your off days? Do you do active recovery or typically sit around the house. Do you go to a massage therapist? RICE, heat, sauna, hot shower treatments?
4) Nutrition. Good nutrition allows the body to easily replenishes depleted resources.
Creatine, amount of proteins, carbs, fats, amino acids and even steroids can have an effect on how fast you recover.
5) How much sleep do you get per night? Eight hours is an ideal number to shoot for.
So how do you determine if you are ready for another day of training. When you wake up in the morning, take your rest pulse. If it is above normal, you are due for another day of rest/recovery. Also, you have to listen to your body. Is there deep muscle pain? Is your motivation starting to slip? Look for signs that can lead to over training.
I am currently on a powerlifting routines, and I train for 4 days. Squat, Bench, Deadlift, Light bench and 3 days of rest (sitting around, eating, sleeping). 4 days seems to be gold for me, at least for now.
Here are some of the answer I have found:
- Three days per week, full body workout
- 4 days per week, split body
- 4 days per week, full body
- 5 days per week, full/split body
- 6 days per week, split body
- and so on...
Yes and no.
Training frequency is dependent on a few things.
1) What are your goals when you train? Olympic Weighlifting? Powerlifting? Strongman? General fitness?
Bulgarian Olympic weightlifters has been known to train six days a week, and taking the seventh day off. Some of their programs includes two squat sessions per day.
Powerlifter on the other hand trains 3/4 days per week. Squat, Bench, Deadlift, and maybe another day of light bench.
2) Your recovery rate after training. I know some people have tremendously fast recovery rate. They can go all out in training and after only one night of sleep, they feel fine. I for myself, has poor recovery rate and requires at least a day off from training before I begin another session.
3) What do you do during your off days? Do you do active recovery or typically sit around the house. Do you go to a massage therapist? RICE, heat, sauna, hot shower treatments?
4) Nutrition. Good nutrition allows the body to easily replenishes depleted resources.
Creatine, amount of proteins, carbs, fats, amino acids and even steroids can have an effect on how fast you recover.
5) How much sleep do you get per night? Eight hours is an ideal number to shoot for.
So how do you determine if you are ready for another day of training. When you wake up in the morning, take your rest pulse. If it is above normal, you are due for another day of rest/recovery. Also, you have to listen to your body. Is there deep muscle pain? Is your motivation starting to slip? Look for signs that can lead to over training.
I am currently on a powerlifting routines, and I train for 4 days. Squat, Bench, Deadlift, Light bench and 3 days of rest (sitting around, eating, sleeping). 4 days seems to be gold for me, at least for now.
Wednesday, December 26, 2007
The lack of respect to overtraining...no pain, no gain right?
According to wikipedia, " Overtraining occurs when the volume and intensity of an individual's exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness. Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes." http://en.wikipedia.org/wiki/Overtraining
After I started out a new weight training regimen after a long seditary lifestyle, I was going to the gym 5-6 days a week, almost 3 hours per day. I was pretty much doing a full body routine.
I mean, hey, I am young, I am drinking caffine before/after workout, I feel find. No pain, no gain right?
Then I began to feel irritable, and depress. I started thinking, "after slugging out for so long, how come I am not losing weight, and becoming leaner!" I was eating properly, six meals a day, meeting the carb and protein requirements, downing supplements like a can of coke.
It just got worst. Everything just bothered me to the point where I felt angry for no reason. By this time, I should have said to myself "hey, something is wrong, I better back off a bit on my training."
Well, because of my hardheadness, and ego. I refused to give up. Muscle soreness became deep pain, my joints started to creak, and I started to lose sleep.
It wasn't until I was sitting in my car, and saying "screw this, I quit, I am not going in anymore." My motivation at that point was at an all time low. So I took the day off, went home and went to bed.
I woke up the next day, and already I notice a difference psychologically, and physically. I felt better. So I took another day off, and all the pain went away, and I felt cheerful.
So that was my experience with overtraining but I was lucky because I could have suffered a severe injury by continuing it.
So what are the typical signs of overtraining?
So how do you know if you are about to overtrain? Well, the best way to gauge it is when you wake up, you take your heart rate. If it is above normal, then you should take another day of active recovery and/or avoiding the gym.
The other way to find out if your muscle soreness is "deep" muscle soreness. "Deep" muscle soreness is usually very painful and will not go away even after you warmed up. An example: If it took you ten minutes to climb a 20 step stairs, then thats deep muscle soreness...
After I started out a new weight training regimen after a long seditary lifestyle, I was going to the gym 5-6 days a week, almost 3 hours per day. I was pretty much doing a full body routine.
I mean, hey, I am young, I am drinking caffine before/after workout, I feel find. No pain, no gain right?
Then I began to feel irritable, and depress. I started thinking, "after slugging out for so long, how come I am not losing weight, and becoming leaner!" I was eating properly, six meals a day, meeting the carb and protein requirements, downing supplements like a can of coke.
It just got worst. Everything just bothered me to the point where I felt angry for no reason. By this time, I should have said to myself "hey, something is wrong, I better back off a bit on my training."
Well, because of my hardheadness, and ego. I refused to give up. Muscle soreness became deep pain, my joints started to creak, and I started to lose sleep.
It wasn't until I was sitting in my car, and saying "screw this, I quit, I am not going in anymore." My motivation at that point was at an all time low. So I took the day off, went home and went to bed.
I woke up the next day, and already I notice a difference psychologically, and physically. I felt better. So I took another day off, and all the pain went away, and I felt cheerful.
So that was my experience with overtraining but I was lucky because I could have suffered a severe injury by continuing it.
So what are the typical signs of overtraining?
- irratability
- deep muscle soreness/sorness that will not go away
- lack of motivation
- lost of sleep
- angry for no reason
- depress
- alway tired no matter how much coffee or sleep you had
- elevated resting heart rate
So how do you know if you are about to overtrain? Well, the best way to gauge it is when you wake up, you take your heart rate. If it is above normal, then you should take another day of active recovery and/or avoiding the gym.
The other way to find out if your muscle soreness is "deep" muscle soreness. "Deep" muscle soreness is usually very painful and will not go away even after you warmed up. An example: If it took you ten minutes to climb a 20 step stairs, then thats deep muscle soreness...
Tuesday, December 25, 2007
Introduction
I have been wading through magazine, books, journals, dvds and many other publication out there about weightlifting, powerlifting, nutrition, supplements, injury prevention and so on.
What I have found are and will try my best to answer some of these questions:
1) some magazines contradict each other...for example: one magazine will say "Over training is bad!" and the other "Over training is bad but good if you want gain". Who should you believe?
2) Supplement ads, so many and all of them saying the same thing "We are better than the competitors! We will give you 50% more muscle, 350% more strength..." Which supplements should you take?
3) Confuse about nutrition? About diet? More carbs? More protein? More fats? Amino Acids? Vitamins?
4) What about weight training routines/programs? High volume, High intensity? Low Volume, High intensity? To cardio or not? 5x5? Six days a week training vs 3 days a week? Over/under training?
5) Warm up, resting, stretching, sleeping and so on...
I am not an expert in these fields but I have research, tried, failed, succeeded, and most important learned for my experience.
Hopefully, you will take the time to read through it, make CONSTRUCTIVE
criticism, and share your opinion.
Lastly, when in doubt, KEEP IT SIMPLE!
What I have found are and will try my best to answer some of these questions:
1) some magazines contradict each other...for example: one magazine will say "Over training is bad!" and the other "Over training is bad but good if you want gain". Who should you believe?
2) Supplement ads, so many and all of them saying the same thing "We are better than the competitors! We will give you 50% more muscle, 350% more strength..." Which supplements should you take?
3) Confuse about nutrition? About diet? More carbs? More protein? More fats? Amino Acids? Vitamins?
4) What about weight training routines/programs? High volume, High intensity? Low Volume, High intensity? To cardio or not? 5x5? Six days a week training vs 3 days a week? Over/under training?
5) Warm up, resting, stretching, sleeping and so on...
I am not an expert in these fields but I have research, tried, failed, succeeded, and most important learned for my experience.
Hopefully, you will take the time to read through it, make CONSTRUCTIVE
criticism, and share your opinion.
Lastly, when in doubt, KEEP IT SIMPLE!
Everyone is different
This is probably the least emphasize point when one is ready to embark on the Iron journey:
Not everyone is physically and psychologically the same.
Each individual will response to a training regimen, a nutritional regimen, supplementation differently, and each individual has to adjust his/her program specifically to find that right frequency to lose, to gain, to grow, to be stronger and healthier.
Think about it, if company XY or diet plan zk is so successful in giving huge number of customers great gains or lost in weight, wouldn't you think most of us will be using it and be healthy by now or be like the next Arnold?
So if one program is not giving you result, don't sweat it, just find another program to suit your need.
Be flexible, be knoweledgable and be patience.
Not everyone is physically and psychologically the same.
Each individual will response to a training regimen, a nutritional regimen, supplementation differently, and each individual has to adjust his/her program specifically to find that right frequency to lose, to gain, to grow, to be stronger and healthier.
Think about it, if company XY or diet plan zk is so successful in giving huge number of customers great gains or lost in weight, wouldn't you think most of us will be using it and be healthy by now or be like the next Arnold?
So if one program is not giving you result, don't sweat it, just find another program to suit your need.
Be flexible, be knoweledgable and be patience.
Subscribe to:
Posts (Atom)