. 1 You have no practice protocol, Dummy.
If you do not have a log, get it. Here is the reason.
You trained your chest last Monday. You made 275 repetitions on the bench press. The next bench press session is now here. They point to your reliable logbook just in case you forget what numbers you had to beat.
It tells you,
"Here are your crappy numbers from last training, I really hope you do not suck so much today You've done it the last time."
At least that's the theory behind one Logbook, and it's definitely what my meant when I opened it. I knew then that I had to suck much less than the last time. And if I sucked no less, then I sucked even more than before, the last time I sucked.
Then I would drop to 275 for 1
That's how I've grown. The logbook has made me responsible to do better. To get better. To train harder and smash my previous achievements.
One of the most satisfying things in the world is to open my logbook and find out what the damn numbers were, because when I wrote them down, my hands trembled badly. The other very satisfying feeling was writing down larger numbers than last time.
If your logbook says after six months that you do not have bigger numbers, then you will not look any different than you get it right now.
. 2 You trained ADD.
One of the most unproductive things you can do is to study the training of a super-jack and somehow come to the conclusion that his current training style is responsible for how he is baited.
Anyone Anyone who develops an admirable body or strength has usually gone through a development that has made his training what it is today. I was lucky in my early years because I had worked out some really basic principles – principles that were incorporated into my brain – how I would grow.
Take this weight up and do it repeats. Next week do more repetitions than before. And with a handful of basic movements. Do that for years and you get bigger.
And I did that. I chose a weight that I could do for 8 reps. Then every week I would try to do more than 8 repetitions with it. If I could do 12 repetitions with it, I would increase the weight.
That's all I did in my first decade or more 90% of the time. I might have exchanged a few things here or there, but that was mostly all I did. My best moves during these years were:
- Deflift with stiff legs
- Supinated-grip pulldown
- T-bar and barbell row
- weight bench press
- bench press
- 19659018] Overhead Press (Dumbbell and Barbell)
I took the usual mix of curls, triceps work, dips, chin, and so on, but I really stopped at this progressive overload. I knew that if I could go from the 80-pound dumbbells for 8 repetitions on the incline bench to the 100-pound dumbbells for 12 repetitions, I would get bigger. I knew if I could go from 245 x 8 in the dumbbell row to 315 x 8, my back would be bigger.
That was it. A decade or more. Nowadays, it will be difficult to get a buddy who can stick to a set program for two weeks.
If you want to grow, and I mean, really grow, you need to apply some proven principles regarding muscle growth and choose a few moves that you want to beat in the dirt over the next decade. There is no magic routine that suddenly turns you into a beast.
3. You are married to unpleasant, unproductive exercises.
During my growing years, I've really lied in a few selected moves and paved with them for a long time. These were the elevators that seemed natural to me and that I really enjoyed.
Because they felt natural to me and because I enjoyed it, I made fairly steady progress. And because I've made steady progress, I've made some pretty good achievements.
I'm talking about it, because every month I have to ask thousands of questions from guys who ask, "Can I do that, should I do that?"  I do not know. Can you? Should you? These are questions that I can not answer. But my question to you is, "Why do not you try it?" That's how you'll find out. So I found out which exercises should be the focus of my education.
I did not have to ask anyone for permission. Hell, there was not even someone you could ask. After reading this issue of Flex, I did not receive a sheet of paper and began to write a letter to Dorian Yates seeking his blessing for trying a move he recommended.
Here are two questions that you should ask yourself, but which will help you decide – without having to ask for permission:
- Does the exercise have a high potential for progressive overloading? For example, dense-grip bench presses have a much higher stress potential than triceps setbacks. If you are a beginner or advanced, why choose the Triceps Builder Kickbacks if your current tight-grip bench press is 135 pounds? They have a lot to do with the tight grip.
- Do I enjoy doing it? Not everyone likes squats. Some people have the possibility that squats, no matter what they mechanically change, become uncomfortable and therefore no fun. But maybe Smith squats or squats or squats or leg presses feel more natural, and maybe they feel more in their quads.
I attach very little importance to the opinions of guys on the Internet who claim that these movements above are "worthless," if I can not see them when I look at them, if they ever stepped into the weight room are.
If you throw the answers to these two questions together, then you have a nice cocktail to make some profits. Stop doing shit that you hate or are generally not productive just because someone on the net tells you to do it.
. 4 You focus on insignificant shit.
I feel bad for many newbies who really want to grow. They live in a time when there's more training information than ever before, and the boys seem to be more confused than ever about getting bigger and getting stronger.
Much of this is that sects of the lifting community like to present info in a way that reads like an excerpt from a Chinese nuclear physics lesson. In many cases, I would have no idea what this "coach" would explain if I did not have a video of what they were talking about.
Take lateral elevations. Do you really think the key to fixing the yielding delts is the right way to make sure your little finger is turned in a certain way? Probably not. I am not saying that the execution of movements is not important. It is. But it does not have to be that complicated.
Here's a pretty easy way to determine if your execution is pretty good:
- When you perform a movement, do you feel the muscle you're trying to work … work?
- Are you getting a strong contraction?
- Start the movement with the target muscle?
If you answer "yes" to all the questions above then you're probably fine to go. If you can not feel the muscle contracting, then there is probably a reason. Mostly this is one of them:
- They become too heavy to maintain a connection between mind and muscles.
- In another muscle group that does the main work in this movement, you are overly dominant
- They do not start with the target muscle, which is probably related to the first problem.
The answer to all this is really simple: Ease the stress or choose another exercise.  Bench “/>
5. They have no idea what brutal hard training can do.
"Volume is the driver for growth."
"Well, Paul, there are studies that show …"
I know that this is not possible with some good, but there are things that studies can not take into account. Researchers rarely examine subjects whose training has advanced enough for training to fail.
Training with brutal effort is a lost art. Not to mention that brutally hard training naturally limits the volume and also eliminates the waste volume. To further beat this already-beaten horse, brutally hard training has benefits such as time efficiency and metabolic benefits that simply can not be achieved with junk volume.
Study the studies because each study has limitations. In the end, they even admit that. A group of college boys with 1-2 years of gym experience training for eight weeks is of no importance to the advanced. Zero. Zilch.
Instead, in the trenches, I'll show you real results from exercise programs that do not seem to work well in any study but still create muscle in clusters. For example, Doggcrapp training has produced more monsters than any other training method.
Do you know what it is? Train brutally hard for a few rest / pause sets, increasing the repetition and load numbers of each individual workout.
I've asked some really advanced guys how many real work sets they did during a workout for specific muscle groups. The average for the legs? Six to eight sets in a week of training. Total. These are quads and thigh muscles together. It certainly was not twenty, as some studies or "scientific" trainers suspect.
If you are a beginner or advanced, you probably have not developed the ability to work with eyeball bleeding yet. And you will probably need more volume for that.
But you should still cultivate the ability to produce that kind of waxing or dying every time you go to the gym – and not focus on a specific number of sets that should be taken, because a study of them does has asked.
6. They are too interested in the gram.
It's strange what social media did to the lifting world. It's not uncommon to find a group of clown tails in the gym with a full camera crew taking whole sets of gear to fool around to make a social media posting.
Your Clown's Tail The following sees the post and then does what clown-dicks do: mimics what their clown-dick idols claim to do.
A few decades ago, powerlifters were able to maintain a very high level of performance because they had real sidelobes in which they reduced the load on the bar and focused on repetition sets and were smart with their joints.
Many people do not think about longevity these days, which is why you often think about it. Some weight training athletes dominate the field of weight training for a while and then fall back due to recurring injuries. It's hard to take your foot off the gas every workout is based on "likes" and "views."
Physically, there are men and women who generally compete all year round to stay damn near. Show Shape "for their Instagram photo shoots, I understand it for those with really massive followers, it's become your job and you're making a lot of money.
I can not blame anyone for trying to make a living but if you're the second-time part-time worker who weighs Buck-sixty-six to keep your "shred" for the gram, that's exactly why you're not growing.
Apart from the runaways, I've never had one Only one person who had an impressive physique who did not spend serious time shoveling food shows me a guy who runs around with a thin 210-225 and I'll show you a guy who has spent a lot of his workout life with it to find the energy to tie his shoes.
My two biggest growth spurts in the muscle area were so characterized that I feel so much my life hated. It's true that you can not completely force-feed muscle growth, but you damn better promise the old college try.
The accumulation of more and more muscle proteins over time is a slow and agonizing process. It's slower and even more frustrating when you're trapped in no man's land: "I want to be a beast, but I eat like a runway model."
If you are in your 40s, as I am today, this is probably not an intelligent or feasible option. It's not my fault you shunned the gym or ate like this in the past few years of your life. But if you're between ten or twenty and do not eat in a way that scares children, then you'll miss your window for accelerated growth.
I have previously set out some of my diets that I have used in my Fat Boy years and read derogatory comments on them such as "diabetes" and "heart attack waiting". I never said that it is healthy. It is not healthy to go beyond the limits of diet and dumbbells when trying to maximize your genetic potential.
But that's why I can now walk around with 240 pounds of abs while no one can tell you when to handle weights. They have a T-shirt on.
In the years I was building this foundation, there was no Facebook or Instagram. My training and food was determined by my wishes and goals. No confirmation from a few strangers who travel my life.
. 7 They always gloss over the most important things.
Next is most important, if you want to improve:
Break out PR representatives, break up food PRs, break sleep PRs. Make yourself comfortable when you feel unwell, when you need to exercise and eat.
Stop jumping from the exercise program to the exercise program every three weeks. Find six to eight basic moves that have a high potential for progressive overload and make them brutally strong for reps.
Do not worry about what others are doing or not doing. It literally has no relevance to your own training. It's literally not about anything. You should be too damn busy eating, sleeping and exercising to even notice it.
Looking for motivation? Do you need to get your opinion right when you are discouraged by lack of progress? One of my favorite quotes of all time about what it takes to get better was from Dr. Ken Leistner:
"I doubt the trainees doubt that it's all about lending weight to the bar and adding another repeat: If you could get to the point where you pay 400 pounds for 20 reps crouch, lift 400 pounds for 15 reps with stiff leg, curl 200 for 10 reps, push 200 for 10 reps and 10 dips with 300 pounds to make your wound waist and with 100 pounds of chinning, do not you think you'd be tall? I mean, awfully big? AND strong? Obviously! "
That's all that goes with it.
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