What Have You Learned About Training? Post Your Advice

[Simon C]

Originally Posted by bullandbear

So what can we use??? Flip tires, lift stones, and arm wrestle?

Hahahaha, you got me there! But you know what I mean. I should have said:

Originally Posted by Simon C

Stay away from machines. Barbells, dumbbells, and cable pulley systems only.

[daraz]

Originally Posted by Frank.S

The most important thing is the effort you put in. Program selection and methods mean just about nothing.

My favorite advice, and I'll build on that and say:

Keep it simple. You don't lift weights with your brain, so building/finding the next best program will not make you stronger (or more fit)!!

[daraz]

Another one: Technique rules weight. There's no point in lifting heavier now if you can't lift a pound 2 months later. (I learned that one the hard way dammit!)

The consistency advice is also very good! It goes hand in hand with the effort, if it isn't a part of it.

[PaulJ]

Master the basics first. I can't dance so why would I think I could do a Bulgarian Split Squat with a half gainer and a Twist to boot. No offence to any program, I pretty well bought them all, but until I master the basics no one is gonna see me do anything other than a Two Step.

[Q.]

Three words... DON'T EVER QUIT!

... or you can throw the f-word in there for emphasis...

[Mon]

Originally Posted by PaulJ

Master the basics first. I can't dance so why would I think I could do a Bulgarian Split Squat with a half gainer and a Twist to boot. No offence to any program, I pretty well bought them all, but until I master the basics no one is gonna see me do anything other than a Two Step.

I can't dance either. I look drunk when I dance and I don't even drink lol

[Cynic]

Originally Posted by Mon

I can't dance either. I look drunk when I dance and I don't even drink lol

Maybe you should drink then.

[Mon]

Once I can find a drink that my tastebuds actually like when I try it other than mixing orange juice with champaign. I think my tastebuds are just picky.

[Simon C]

I think it's an acquired taste haha, not that I have it, and likely won't.

[gibson57guy]

1. Your never too old, fat or skinny to "Start".

2. Start with what you've got and do the best you can with what you've got !..

[Hunter]

Push the ground away through your heels.

(Credit to Dan John)

[Flashy]

Girls can lift like boys.

[GG300]

"Shut up and lift" my trainer as he was waklking by me one day.

Upon starting lifting he told me "Remember it is not always about the weight".

[Tom@foresight]

My one is that you can never stop learning, just when you think you know it all soemthing new is just round the corner to push your training to the next level!

Look for all the information you can on as wide a range of fitness and wellbeing topics and as Bruce Lee said, absorb what is useful, discard what is not!

TOM

[Cynic]

Originally Posted by Flashy

Girls can lift like boys.

But ya can't rise like boys.

[Barrett]

I have learned how important your rest time is for your lifts. If you are doing hytrophy work the rest should be shorter, if you are lifting heavy weights it should be longer. Before this I never really took rest periods into consideration.

[PowerManDL]

Originally Posted by Barrett

I have learned how important your rest time is for your lifts. If you are doing hytrophy work the rest should be shorter, if you are lifting heavy weights it should be longer. Before this I never really took rest periods into consideration.

You sure about that?

Ahtiainen, J.P., A. Pakarinen, M. Alen, W.J. Kraemer, and K. Häkkinen. Short vs. long rest period between the sets in hypertrophic resistance training: Influence on muscle strength, size, and hormonal adaptations in trained men. J. Strength Cond. Res. 19(3):572–582. 2005.

Acute and long-term hormonal and neuromuscular adaptations to hypertrophic strength training were studied in 13 recreationally strength-trained men. The experimental design comprised a 6-month hypertrophic strength-training period including 2 separate 3-month training periods with the crossover design, a training protocol of short rest (SR, 2 minutes) as compared with long rest (LR, 5 minutes) between the sets. Basal hormonal concentrations of serum total testosterone (T), free testosterone (FT), and cortisol (C), maximal isometric strength of the leg extensors, right leg 1 repetition maximum (1RM), dietary analysis, and muscle cross-sectional area (CSA) of the quadriceps femoris by magnetic resonance imaging (MRI) were measured at months 0, 3, and 6. The 2 hypertrophic training protocols used in training for the leg extensors (leg presses and squats with 10RM sets) were also examined in the laboratory conditions at months 0, 3, and 6. The exercise protocols were similar with regard to the total volume of work (loads × sets × reps), but differed with regard to the intensity and the length of rest between the sets (higher intensity and longer rest of 5 minutes vs. somewhat lower intensity but shorter rest of 2 minutes). Before and immediately after the protocols, maximal isometric force and electromyographic (EMG) activity of the leg extensors were measured and blood samples were drawn for determination of serum T, FT, C, and growth hormone (GH) concentrations and blood lactate. Both protocols before the experimental training period (month 0) led to large acute increases (p < 0.05–0.001) in serum T, FT, C , and GH concentrations, as well as to large acute decreases (p < 0.05–0.001) in maximal isometric force and EMG activity. However, no significant differences were observed between the protocols. Significant increases of 7% in maximal isometric force, 16% in the right leg 1RM, and 4% in the muscle CSA of the quadriceps femoris were observed during the 6-month strength-training period. However, both 3-month training periods performed with either the longer or the shorter rest periods between the sets resulted in similar gains in muscle mass and strength. No statistically significant changes were observed in basal hormone concentrations or in the profiles of acute hormonal responses during the entire 6-month experimental training period. The present study indicated that, within typical hypertrophic strength-training protocols used in the present study, the length of the recovery times between the sets (2 vs. 5 minutes) did not have an influence on the magnitude of acute hormonal and neuromuscular responses or long-term training adaptations in muscle strength and mass in previously strength-trained men.