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the official what (not) to do thread!

SAGAT

SAGAT

New member
everyone, me and a number of other members thought this would be a good idea for a thread; everyone posts up the mistakes they made during their training career so that beginning weight trainers may benefit from them and not make those same mistakes.

alright i'll start off with a couple of my own;

- SEVERELY undereating, not realizing diet is key
- focusing on form alone during training, not focusing on progressive resistance

there's a couple more, but...let's hear it from the rest of you!
 
-worrying about the weight you do, instead of defeating it

( i know that was really stupid, bu tone of my major in-gym problems is i need to just shut the fuck up and lift, and quit working what people think, or if i cant get the weight up- mind over matter)

-and with that, dont try and do too much weight either. make sure your using a weight that allows you to do the complete exersise, correctly(even if its the amount the girls do), not a bullshit thing that causes you to not work the muscle.
 
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If you are going to use roids workout on a serious basis for at least a year before touching any roids.

Dont bullshit yourself or you will never gain a pound, if you need to take in another 100 grams of protein go eat it or drink it dont lie to yourself that maybe today its better less because of some bullshit fucking reason you give to yourself.

Noone is looking at you in the gym not other guys and not girls so stop doing shit because you think someone is looking, do whats right for you and your body.

Dont worry about working out 5 times a week or doing bi's or chest 2 times a week if you feel like it NOTHING will happened bad.

Rest = Sleep not watching TV, try to sleep at least 8 hours a day.

If your goal is to get big stop running everyday, once a week will be enough or twice a week not more then 20 mins each.

And last but not least, if say you are doing 3 sets of 8 reps and you can still do more after the 8th rep, you should do 1 of 2 things either up the weight or do 12 reps, lifting stuff that you can lift and lift forever wont do nothing for you, you might as well go lift rolls of charmen toilet paper.
 
realizing that getting into better shape or getting bigger or getting leaner or whatever, will happen in due time. do not rush anything. be patient or you might injure yourself by trying to lift too much too soon (like I did).
 
constantly posing one paticular body part in front of the mirror when you obviously have nothing to show for it and everything else is horrendously underdeveloped pisses people off.
 
The biggest ones that I've seen (and apply to me) are:

- Not eating enough
- Not eating well (most common flaw by far, I find)
- Not wanting to do an exercise cause its challenging, hurts your ego, can barely do a rep, or whatever... that's all the more reason to focus on it.
- Neglecting bodyparts. Back and legs come to mind....now I rather enjoy training back.
- Lack of patience. This is another big one.... people want everything to happen in a week. Doesn't work like that. Hell, somedays it feels like you are progressing backwards....but keep at it and it will come.
 
Klown said:
- Not wanting to do an exercise cause its challenging, hurts your ego, can barely do a rep, or whatever... that's all the more reason to focus on it.
- Neglecting bodyparts. Back and legs come to mind....now I rather enjoy training back.
Click to expand...

k for you
 
If you're trying to lose weight, learn to ignore the scale. Yes, it's nice to know where you started, but go by how you feel, and how your cloths fit. Remember, muscle weighs more than fat. :)
 
mistakes I used to make:

-not doing full squats because they are "bad" for your knees
-using the smith machine because it was "safer" then free weights
-thinking that decline presses develop the "lower" chest, incline the upper.
 
-not focusing on basic compound lifts to build a super-solid base
-wouldnt say i avoided legs but i didnt hit them as religiously as i did everything else
-overtraining
-avoiding cardio completely because i thought it would make lose all my gains
 
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working out too frequently. I used to think that as long as I have a 5 days split, and give each body part long enough to recover, that I didn't need to take a day off.
 
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Priorities and motivation should be on this list.
"I don't have time to go to the gym"
"I don't have time to eat right"

Crap like this doesn't hold water, especially around here. If you REALLY want it, you'll do it. If it means watching less tv or less PS2 every night, then that's what you have to do.

Size and strength take a lot of work. If you can't stay focused on it, you might want to consider taking up needlepoint instead.
 
Your shoulders like to butt in and help you out with a lot of your lifts. Avoid this by Concentrating on form and work out whatever muscle you are there to work out, don't let any other muscles get in the mix.

I worked my chest for months without any progress until some one showed me that I had been lifting with my delts the whole time instead of using my pecks.
 
- diet is the key, eat ALOT of quality food
- dont overtrain, sometimes less is more.
- stick to basic heavy movements, all to often i see guys just starting out doing tricep kickbacks or something when they should be doing close-grips.
-SQUATS
-DEADLIFTS
-give ample time for recovery, personally i dont like going more than 2 days in a row.
-oh yeah, EAT
 
bulking up on a see food diet makes you fat

be patient

form is very important-learned the hard way with a painful back injury a few years ago

Consistency ,with diet,training and rest,if all three arent there good fucking luck getting anywhere
 
Stretch before heavy compound lifts. I found that not stretching before heavy lifts really stiffened me up during the first 1-2 sets. Its probably not on everyones priority lists but I find it useful.
 
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For any athletes...
20 rep squats are great for gaining mass...In fact going to the gym and gaining strength is great. But whatever you do, especially you bigger boys...u gotta do some running/agilities/skill specific skills etc...I did 20 rep squats till i did 350X20 and then came back and blew my knee out. Keep ligament and tendon strength in mind as well as muscle imbalances....hamstring/quad...
 
Sebass67 said:
For any athletes...
20 rep squats are great for gaining mass...In fact going to the gym and gaining strength is great. But whatever you do, especially you bigger boys...u gotta do some running/agilities/skill specific skills etc...I did 20 rep squats till i did 350X20 and then came back and blew my knee out. Keep ligament and tendon strength in mind as well as muscle imbalances....hamstring/quad...
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350x20?? That for real bro? If so, mad props.............I'd love to be a witness to that........
 
I thought i was gonna die...damnit i was only 18 too!!! fuck! The time is slipping away!!!!!i am 21 now...squatting 530 ... so i guess i am recovered and all. I try not to think about how things could have been. I just think of it as another year of developing while football went by. I lost a whole season. But then i came here while recovering so i guess all is even in the end.
 
Save bis and tris and shoulders for the end of the week. Hit chest, back, and legs in the beginning of the week.

WARM UP ON BENCH. DONT TRY TO START HEAVY.

Please start light enough so you can move the weight up between sets more than 10lbs. Hopefully, you can move up at least 20lbs between sets on everything except dumbells (10-15lbs each time)

corey
 
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cwick0 said:
Save bis and tris and shoulders for the end of the week. Hit chest, back, and legs in the beginning of the week.

WARM UP ON BENCH. DONT TRY TO START HEAVY.

Please start light enough so you can move the weight up between sets more than 10lbs. Hopefully, you can move up at least 20lbs between sets on everything except dumbells (10-15lbs each time)

corey
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this might be the best piece of advice and the worst....well, maybe not the worst...but, the best is to save arms and small bodyparts later in the week and hit the najors when you are fresh......as for warming up on the bench, I agree, but not too much...I'd much rather do 4-5 sets close to my max, than waste my energy on reps of 10-12 with half the weight........... :mix:
 
Don't forget to drink a lot of water. Drink water all day long. If you're not sure, have another glass. I drink at least 2 gallons a day.
 
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don't assume roids work miracles they don't

don't think this does not take hard work and sacrifice

Don't underestimate attention to detail

Don't stop doing basic exercises such as squats, deads, benches and barbell rows, etc

don't think bodybuilding does not take years and years of hard work

don't underestimate the importance of nutrition

finally don't bitch like a little girl that you can't do it or don't have the genetics

peace!!!
 
MsBeverlyHills said:
mistakes I used to make:
-thinking that decline presses develop the "lower" chest, incline the upper.
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wow! What is decline and incline press for?
Sorry, Im skinny and ignorant !
:rolleyes:

Thanks!
 
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Luciano_ said:
wow! What is decline and incline press for?
Sorry, Im skinny and ignorant !
:rolleyes:

Thanks!
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Youll get different views on this. Incline has worked well for me to bring out my upper chest more. Or so it seems. Ive always done them, and I feel more strain in that area when I do them. Also, if I lay off of them the size decrease in my upper chest is instantly noticeable. Im not sure how well declines bring out the lower chest since I stopped doing them years ago. I stick to flat and incline presses for full chest development.
 
*Dont under eat

*Dont take long breaks from training (over a week is too much for me, before I start losing size and strength)

*Dont give in to the part of yourself that wants to quit, take your sets to failure and beyond. (injury is an exception)

*Dont settle on the same weights and reps you use week after week, push yourself to increase each day, though it is impossible to increase everyday the increases will add up over time and atleast you gave it your all.

Also, be sure to take measurements and photos once a year to chart your progress. Its not likely youll see it in the mirror since it is very gradual. Write down all your meals and training routines, or atleast key lifts so that you can gauge your progress. You wont be able to remember ALL of your lifts exactly.
Its good to be able to look back a year ago and see how you ate and lifted to make gains, or how you overcame certain adversities like losing muscle, or a sickness. When it happens again, you can just look back for motivation and remember how you got back.
 
Got a good one for you guys...i just went to the gym to do legs. I start squiting next to another guy squiting. I notice he is using the pussy pad to protect his neck. I didnt say anything just kinda laughed to myself. I did a warmup and then went up. Before i could complete my next set, this guy asks me if i need to use the pussy pad. I said thanks, but i dont use it.
 
cwick0 said:
Got a good one for you guys...i just went to the gym to do legs. I start squiting next to another guy squiting. I notice he is using the pussy pad to protect his neck. I didnt say anything just kinda laughed to myself. I did a warmup and then went up. Before i could complete my next set, this guy asks me if i need to use the pussy pad. I said thanks, but i dont use it.
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Hmmm.....point of this is?????????

I squat 4 plates for a few reps and use the "puss pad"..........sorry.
 
JKurz1 said:
Hmmm.....point of this is?????????

I squat 4 plates for a few reps and use the "puss pad"..........sorry.
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JKurz1,
If i saw you doing that i would have to give you a little shit. This idiot was using the thing with 135...enough said.
lol,
corey
 
cwick0 said:
JKurz1,
If i saw you doing that i would have to give you a little shit. This idiot was using the thing with 135...enough said.
lol,
corey
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I'd probably have to give you shit about being ugly too..................
 
I would have to say working certain muscle groups harder than others that you dont like as much. A while back I learned that you have to push yourself just as hard on everything you work out. For example not doing hamstrings as much as you are slamming your quads. etc etc.. Or leg day as much as arms day and what not. Some people I know workout out one day and they are sweating up a storm and their veins look like they will pop out of there head from the exertion. Ill see the same guy the next day barely breaking a sweat and not trying because he doesnt like leg day as much. Gotta be even all around.
 
Only joking bro...............only joking..................



BTW - I dont use the pad, nor do I squat 4 plates for reps..............just fooln.........
 
mystic_man said:
I would have to say working certain muscle groups harder than others that you dont like as much. A while back I learned that you have to push yourself just as hard on everything you work out. For example not doing hamstrings as much as you are slamming your quads. etc etc.. Or leg day as much as arms day and what not. Some people I know workout out one day and they are sweating up a storm and their veins look like they will pop out of there head from the exertion. Ill see the same guy the next day barely breaking a sweat and not trying because he doesnt like leg day as much. Gotta be even all around.
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this is so very true, i like this one!
 
too much volume, too light weight. Not deadlifting from the day i first picked up a weight. Neglecting all heavy back work as a teen. Wasting money on all the latest supps, when you can achieve 10x the amount of gains on 500mg of cyp for 10 weeks, and it costs you 80 bucks. Not adapting my training to a more strenght bases approach sooner, i really hate bodybuilding type workouts, and it probably has caused me not to grow anywhere near my potential in the last few years.
 
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Don't stretch before lifting.

Stretching is elongating your muscles....lifting is contracting the muscles.

Get the blood pumping, then lift. After you lift, stretch the muscles that you just used and the muscles that are sore. Take your time.

Don't lose perspective. Exercising is just one aspect of a healthy lifestyle.
 
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Great thread, thanks guys.

I can completely relate to the "no masturbation" between sets rule. Especially in the girls locker room, and especially if one of the girls boyfriends is an avid lifter.:)
 
decline press for lower chest and incline for upper is not a good thing to do??? 3 sets of 8??? always 3 sets of 8??? sometimes i do 2 sets of 10 or 4 sets of 6 or whatever, does it always have to be that way????? confused
 
liquid_sharp said:
decline press for lower chest and incline for upper is not a good thing to do??? 3 sets of 8??? always 3 sets of 8??? sometimes i do 2 sets of 10 or 4 sets of 6 or whatever, does it always have to be that way????? confused
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what is important is progression, if you can do more reps with the same weight or the same reps with more weight each week :)
 
learning how to feel the muscle you are working

train legs

don't bother maxing out and if you have to do it once every 3-6 months

eat from the three main food groups (blondes, burnettes, and red heads) LMAO sorry had to
 
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distractions at the gym. Get your head into it before you hit the wieghts, and dont let what is around you distract u. I had a hard time with this. Not lifting with a clear mind f@#$ks your workouts up.
 
Don't even consider doing forearm curls until you've been deadlifting for at least a year.

I hate it when you see these 150lb guys doing forearm curls on!! wtf

Get deadlifting pussy!!!
 
sixxtoes said:
distractions at the gym. Get your head into it before you hit the wieghts, and dont let what is around you distract u. I had a hard time with this. Not lifting with a clear mind f@#$ks your workouts up.
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very VERY true, if im not focused i cant lift shit!
 
High reps

singles without enough warmups

Overtraining on volume

undertraining on frequency

Trying fad programs when deep down I know what works for my body

Not sticking with the plan

not eating enough

eating too many carbs
 
What is wrong with the "pussy pad"? I can think of no reason not to use it unless you want to impress people by saying, "hey look at me I am so tough I don't need padding on this 200 pound bar I got resting on the top of my spine" any reasons other than that?
What is wrong with doing forearms curls and not doing deadlifts? whats the connection?
I am not sure what you meant Dzulboy when you said "don't bother maxing out and if you have to do it once every 3-6 months" but that sounds important.
 
How about:

- Thinking carbs are the enemy......
- Following a pro routine written in Muscle and Fitness.....
- Reading Mens Health for anything other than the humor..............
AND

- ANALYZING YOUR DIET SO F-ING MUCH THAT IT INTERFERES WITH YOUR PROGRESS!!!!!!!!!
 
Allon said:
What is wrong with the "pussy pad"? I can think of no reason not to use it unless you want to impress people by saying, "hey look at me I am so tough I don't need padding on this 200 pound bar I got resting on the top of my spine" any reasons other than that?
What is wrong with doing forearms curls and not doing deadlifts? whats the connection?
I am not sure what you meant Dzulboy when you said "don't bother maxing out and if you have to do it once every 3-6 months" but that sounds important.
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I personally hate the pussy pad. I think it's bulky and annoying. I think you should get used to using just the bar. I also squat a lot more than 200 pounds, and if you never use the pad, you won't have a problem. (Although, some chicks have a problem since they don't have enough muscle in their traps and shoulders to support the weight) I find it easier to maintain good form without that bulky thing.

Deadlifts are considered one of the best, if not the best exercise for increasing testosterone levels, increasing mass in your back, and working your forearms. Holding onto a 500+ pound bar is impossible w/o strong forearms, and many people say that these compound exercises are all you need. Personally, I'm not against forearm curls, I just think if you're not going to do some of the more important lifts you're only hurting yourself. I think the point is that the basic lifts are going to get you bigger and stronger, and are much more effective. You can and should do some isolation moves, but focus on the4 bigger lifts.

As far as maxin out goes, the main reason people do it is to say I can bench/squat/deadlift 500lbs. If I were to max out everyweek I wouldn't get bigger. Infact, I notice more strength when I increase intensity and not just going for a 1 rep max. BTW, needing a spot on your first rep doesn't impress anyone.

With that said, I believe that bench press is the most overrated and least effective workout you can do. If you're going to work you chest, incline press and dumbbell pressed work much better. The only reason I bench is to impress people and say i can bench 400lbs (Almost), but the reason I have a big chest is because of dumbbells, cables, and fly's.
 
the pussy pad is for the 135 club doing their smith squats, I couldnt imagine ever wanting to intentionally make the bar more unstable on your back for a 500lb+ squat.

if you're riding the bar right it wont cause you any back pain
 
Trying to "work through" an injury, 99.99% of the time if will only make the injury worse and you end up taking more time off than if you had rested it in the first place. Sometimes you may actually "tweak" it for life, and that sucks big time, got to learn to back off and let things heal. Also stay away from the "MEGA" Blitz 24 sets for bi's 24 sets for Tri's routines. Leads to "Mega" overtraining!!!!!!!!!!!!!!!!!!!!!!!!!!!!
 
one man gang said:
Trying to "work through" an injury, 99.99% of the time if will only make the injury worse and you end up taking more time off than if you had rested it in the first place. Sometimes you may actually "tweak" it for life, and that sucks big time, got to learn to back off and let things heal. Also stay away from the "MEGA" Blitz 24 sets for bi's 24 sets for Tri's routines. Leads to "Mega" overtraining!!!!!!!!!!!!!!!!!!!!!!!!!!!!
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always work around an injury, not through it. This is something i don't need to learn for a 99th time myself, lol. :)
 
How do you work around an injury?
I just hurt my right hand, I was trying to strenghten my grip and my forearm as they are my weakest link and always interfering with biceps and back exercises as well as bench press, so I was using those grips thingy's (you know what that little think you hold in your hand and squeeze, we all tried it once when we were kids) I could easily do 50 reps squeezing the grip and I guess I overdid it one time, my hand became numb and since then the ligaments hurt on the top part of my hand as well as a pain in the outside side of my wrist especially when bringing my hand closer to the forearm...
How would I work around this, I have basically had to force myself to stay away from the gym the last week. I am pretty sure that I cannot do any bicep or back exercises or bench press, so that leaves me with the flies machine, and the pulldown machine.
and I can still work out my legs as usual, not sure about the shoulders. Would that be working around it, or do you mean working out as normal but with lighter weight?
 
First of all allon go see a doctor and find out exactly what you did.

second of all only do exercises that don't cause pain.
 
Allon said:
How do you work around an injury?
I just hurt my right hand, I was trying to strenghten my grip and my forearm as they are my weakest link and always interfering with biceps and back exercises as well as bench press, so I was using those grips thingy's (you know what that little think you hold in your hand and squeeze, we all tried it once when we were kids) I could easily do 50 reps squeezing the grip and I guess I overdid it one time, my hand became numb and since then the ligaments hurt on the top part of my hand as well as a pain in the outside side of my wrist especially when bringing my hand closer to the forearm...
How would I work around this, I have basically had to force myself to stay away from the gym the last week. I am pretty sure that I cannot do any bicep or back exercises or bench press, so that leaves me with the flies machine, and the pulldown machine.
and I can still work out my legs as usual, not sure about the shoulders. Would that be working around it, or do you mean working out as normal but with lighter weight?
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Okay, the answer is very simple, working around the injury would be to do legs, as you mention above, working through the injury would be to continue with you upper body work, even thought the hand hurts------not a good idea. What I'd do in this case, and trust me, I've been there before, is stick with legs and abs for now, and ice the injured hand 3 times a day for 15 minutes each time. Also try applying some kind of "pain" cream to the injured hand a few times a day. Hand and wrist injuries can be a real pain in the ass, cause it's impossible to do upper body without them, so heal the hand first. O.M.G.
 
In the end my hand is much better. I rested for a week and then I felt like I hit a platue as far as its healing goes, so it healed a bit but then stopped healing
I went back to the gym and found that the only exersice that really aggravated the wrist was the regular bicep curl so I have dropped them completely meanwhile. Hammer curls and W bar curls feel fine. I am working out carefully and if I feel any pain in the hand I stop whatever it is I am doing at that point but this has not happened so far apart from the last set I did on the bench press a few days ago. So hand is now even better, still sensitive but I think the working out has actually been helping it heal, as long a I am carefull.
 
Don't date the owner of the gym you work out in.... BAAAAAD JUJU!

Don't attempt more than you know you can handle, just to show off. Everyone there started out the same way you did, no need to impress.
 
Lumberg said:
Don't stretch before lifting.

Stretching is elongating your muscles....lifting is contracting the muscles.

Get the blood pumping, then lift. After you lift, stretch the muscles that you just used and the muscles that are sore. Take your time.

Don't lose perspective. Exercising is just one aspect of a healthy lifestyle.
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Are you kidding?

Ok... I'm not going to suggest yoga before a hard lift, but not stretching the muscles out is a big no-no. I'll agree with you on the hard stretch post-workout, but I think light to moderate stretching is far better than no stretching.

Anybody have any input? I'm curious as to what other people think.
 
If you must stretch before lifting it should be dynamic stretching, not static. Maybe a light stretch before doing an exercise that causes certain muscles to stretch (for example the bottom position of teh bench press stretches your pecs....I would do dynamic stretching of the pecs by trying to touch your hands behind your back 10-25 times and then hit a warmup set with ~60% of your ultimate work set poundage).

IMO. I don't think that you will HURT yourself if you stretch before lifting, but I don't think you will be as strong due to the stretch reflex.
 
dont think that spending 2 hours in the gym means that you got more accomplished than someone who was there for 1 hour. chances are, you are wasting your time by talking to people, and taking too long of breaks inbetween sets. the gym is not a place to socialize...get in there, shut up, lift hard, and be consistant.
 
stop working out for 8 months, because you made your tendons very sore from hardcore powerlifting, just take the needed amount of rest, dont get lazy !!!
 
Dont exhaust yourself before you actually get to your heavy/strengthening sets.
the way I do it:
about 30% of heavy set 10 reps slowly, and then 10 quickly. ( put blood into muscles)
add 20 % 4 reps(adaption for tendons)
add 20 % 3 reps("")
add 10 % 2 reps("")
add 10% 1 rep("") After all this your muscles should NOT feel fatigued, but ready to go.
add 10 % do heavy sets.(makes you strong)

I added 15 pounds to my bench when I started this warmup. If any of you try it, tell me your results.
 
using bodybuilding specific training methods (drop sets, giant sets, isolation methods), when you have only been training for 1 or 2 years. Squat, deadlift, press and eat, thats all you need.
 
SAGAT said:
i will try that today on BB rows...let you know how it went tomorrow.
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well i tried some extra warm up sets, didn't exactly work for me...guess i'll stick to 2 warm up sets then.
 
philipusmcr said:
Dont exhaust yourself before you actually get to your heavy/strengthening sets.
the way I do it:
about 30% of heavy set 10 reps slowly, and then 10 quickly. ( put blood into muscles)
add 20 % 4 reps(adaption for tendons)
add 20 % 3 reps("")
add 10 % 2 reps("")
add 10% 1 rep("") After all this your muscles should NOT feel fatigued, but ready to go.
add 10 % do heavy sets.(makes you strong)

I added 15 pounds to my bench when I started this warmup. If any of you try it, tell me your results.
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seems kinda max-OTish
 
Actually it is pretty much is theirs, except I variated it a little. I think they have u do a little more. It works for me, except lately ive changed the first 2 sets to 6 reps and strait to the 2 reps after (skip the 4 and 3).
 
Am I not supposed to stretch before a lift? I've always been doing that... :( Im a beginner (started a month ago).
 
Think about it...stretching elongates the muscle....the idea while lifting is to shorten the muscle. Do what you think is best, but I save my stretching for AFTER the workout, and always do warm-up sets.
 
My biggest mistake has been over-training!! 14 sets for biceps equals shrinkage, not growth!! Also, too much emphasis on strength gain rather than actual muscle stimulation has slowed my development.
 
I had to post after seeing the "curling in the squat rack" post. the gym i workout at is small, only 2 racks. i've see it many times and never ceases to piss me off.
 
cwick0 said:
Please dont bench using the "pussy" pad as to guys in my gym did today.
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Bro? are you in the same gym as me?

I saw this for the first time in forever! the worst thing is he bounces that thing off of his chest like a basketball!!! after I saw that I was kinda relived that he was using the pad, so I didnt have to carry his soon to be cripled ass to the hospita!!

Peace
 
HumanTarget said:
I had to post after seeing the "curling in the squat rack" post. the gym i workout at is small, only 2 racks. i've see it many times and never ceases to piss me off.
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I do str8 bar curls in the rack all the f-ing time............someone wants to squat, I'm happy to move........but since I'm one of like 3 that does, f-it...it's mine!
 
MikeDiesel04 said:
They dont? I thought declines developed the lower chest and inclines the upper...if that isnt the case why do them?
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Well they do develop the lower, but so does the flat bench.
there is only two heads to the pectoral major when the biggest myth was that you needed all three benches to work all three parts, but IMO the declines are a waste of time, and at best they should only be used to break up the manotany of your current routine!

Peace
 
Wow. This is all extremely useful info. I do disagree with the guy that said stretching before lifting is bad. I thought you wanted to elongate the muscle to ensure maximum movement. I guess Arnold doesn't know what he's talking about. :rolleyes:

The gym I'm working out at now while I'm on break doesn't even have a deadlift station. To show my displeasure I took the bench bar and set up shop in the main isle and proceeded to make some very noisy straight leg deadlifts. People looked at me with aw. I don't recommend this who is in this situation as the employees were also frowning.
 
Just WARMUP......you are not a long distance runner....


save your stretching for AFTER your workout.


jake
 
kosherfried said:
Not wearing a belt when you obviously should! Hospital bills to prove it!
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... and wearing a belt at every point up to then when you'd be better off without one to strengthen your core and improve your control. :)

On the pussy pads debate: if you have the traps to rest the weight on then you don't need the pads; If you don't have the traps then you need to grow some.

My top tip to posterity: manage any layoffs before they manage you: i.e. cycle your training intensity rather than going balls to the wall every workout until something gives way and you take months (or years) off.
 
thinkin i could get big by just lifting weight and eating fast food. getting drunk everynight at the club. slow controlled movements dont add mass. intense explosive controlled movements do.

things i should have done a long time ago: intense training is a must. dont be a pussy. dont be scared to make a little noise in the gym. if anybody looks at you funny tell them to fuck off. eat good food and lots of it. eat the right foods at the right times. if you get to 8 reps and theres no way in hell you can get another rep without a spot, GET one without a spot and then 3 more with a spot. do drop sets, forced reps, negatives, supersets and tri sets. when your done your set, if you dont feel raging lunatic and you can walk straight, do some more reps! dont just pick up the weights, you have to attack them with such brute force you never thought possible.
when your doing a set dont think about what your gonna buy your girlfriend for valentines day, think of your muscles ripping and tearing to pieces. make them explode. pain is good. if your muscles dont feel like their going to explode by the time your finished then your a pussy and you dont deserve to get big. if your not willing to work for it then go home because your just taking up space. when you go to the gym you cant be you. your an animal. your not normal. people will stare, people will point, but when they see you and your muscles look like their going to explode and the blood is rushing thru your veins, veins thicker than their biceps, thats all they will be able to do. point and stare. in awe.

one of the only good things Arnold ever said 'dont just lift weights, build muscle'


.......if it doesnt hurt, it doesnt work- JJ
 
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