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bigp3
New member
I know there is a ton of training programs out there and people say this one is better that one does not work the debate goes on and on. I agree that there are programs that are much more productive then others. I am not going to get into my opinions on what works better and what does not. I know this can spark some major arguments and is not the whole point of what I am talking about. What I am going to do is give the basics that are required to make any program work to its fullest potential.
Okay the bottom line here is that what makes a muscle grow as far as training goes is progressive overload. This is the continual and gradual increase in intensity over the days, months and years that you train. What this translates into is increasing by one rep or adding five pounds each progressive workout. Basically, it boils down to always doing something more than you did before.
How do I insure progressive overload each and every workout? Well first off most guys don’t write down their workouts. I think my partner and I are the only ones I have seen at my gym who do it besides a few girls. Don’t laugh!! I know it drives me fucking nuts at my gym to see guys doing the same weights and reps for years on end. What the hell are they doing and they are the same ones that ask me how I am getting stronger and bigger. My point here is if you don’t write down your workouts, how in the hell are going to know what you did the last workout. I know I can’t remember what I did yesterday much less how many reps I did on the incline bench last Thursday. So, in order to progress you must write down what you do and continually try to top your previous weights. Bottom line here is if you don’t increase and your weights and intensity progressively you will not grow, period. This is an example of attention to detail at its finest. So what if your buddies laugh at you for writing down what you do, it will be you who is laughing in the end.
Overtraining is another problem that I see spreading like a pack of horny cockroaches in my gym. I see knuckleheads who come in and do bench every day the workout and wonder why they are not seeing gains. Come on, get serious. Another thing, just because Markus Ruhl can do 40 sets for one body part does not mean you can and recover from it too. In order to grow all you need to do is overload the muscle more than you did in the previous workout. Bottom line here, there are some freaks out there that can grow from volume training but I am not one of them. I think some of these guys could grow from mowing their lawns. Listen to your body folks, if you are not growing try scaling back your volume and frequency a bit and avoid overtraining like the bubonic plague. Don’t get me wrong, this is not an excuse to workout like a pussy.
Here is another thing I must emphasize about training. Basic compound movements are a must in your quest to get big, bar none. I am not saying that all the machines are bad, there are some great ones out there, but nothing can beat barbell rows, dead lifts and squats. It amazes me that I can count the number of dudes at my gym that I have seen doing dead lifts on one hand. No wonder I am one of the only guys with a big back. Out of the thousands of members there are at my gym only about 5 or 6 do dead lifts and two of them include my partner and myself. All I hear is excuses when it comes to these exercises. They hurt my back, blah blah blah blah. Don’t be a pussy and just do them! They hurt everyone’s back.
Consistency with your training is another key. I don’t mean missing workouts. Most of us are sticklers on not missing. I am talking about picking one program and sticking with if for the better part of a year or indefinitely. How can you possibly expect to progressively increase your weights (i.e. overloading your muscle) if you are constantly changing your exercises. How the fuck are you supposed to be a stronger dead lifter if you rotate this exercise out after a month or two. It is not going to happen jack! When you keep flip flopping things you never get stronger and not getting stronger means not getting bigger. Pick one thing and stick with you will see results! I don’t buy into this tricking the muscle bullshit either. All the muscle knows is stimulus and overload. Like it knows what the fuck you are doing to it. Mr. Muscle says “hey Bob tricked me with those pulldowns today I must grow now”. Bottom line here is simplicity. Keep it simple stupid.
Okay the bottom line here is that what makes a muscle grow as far as training goes is progressive overload. This is the continual and gradual increase in intensity over the days, months and years that you train. What this translates into is increasing by one rep or adding five pounds each progressive workout. Basically, it boils down to always doing something more than you did before.
How do I insure progressive overload each and every workout? Well first off most guys don’t write down their workouts. I think my partner and I are the only ones I have seen at my gym who do it besides a few girls. Don’t laugh!! I know it drives me fucking nuts at my gym to see guys doing the same weights and reps for years on end. What the hell are they doing and they are the same ones that ask me how I am getting stronger and bigger. My point here is if you don’t write down your workouts, how in the hell are going to know what you did the last workout. I know I can’t remember what I did yesterday much less how many reps I did on the incline bench last Thursday. So, in order to progress you must write down what you do and continually try to top your previous weights. Bottom line here is if you don’t increase and your weights and intensity progressively you will not grow, period. This is an example of attention to detail at its finest. So what if your buddies laugh at you for writing down what you do, it will be you who is laughing in the end.
Overtraining is another problem that I see spreading like a pack of horny cockroaches in my gym. I see knuckleheads who come in and do bench every day the workout and wonder why they are not seeing gains. Come on, get serious. Another thing, just because Markus Ruhl can do 40 sets for one body part does not mean you can and recover from it too. In order to grow all you need to do is overload the muscle more than you did in the previous workout. Bottom line here, there are some freaks out there that can grow from volume training but I am not one of them. I think some of these guys could grow from mowing their lawns. Listen to your body folks, if you are not growing try scaling back your volume and frequency a bit and avoid overtraining like the bubonic plague. Don’t get me wrong, this is not an excuse to workout like a pussy.
Here is another thing I must emphasize about training. Basic compound movements are a must in your quest to get big, bar none. I am not saying that all the machines are bad, there are some great ones out there, but nothing can beat barbell rows, dead lifts and squats. It amazes me that I can count the number of dudes at my gym that I have seen doing dead lifts on one hand. No wonder I am one of the only guys with a big back. Out of the thousands of members there are at my gym only about 5 or 6 do dead lifts and two of them include my partner and myself. All I hear is excuses when it comes to these exercises. They hurt my back, blah blah blah blah. Don’t be a pussy and just do them! They hurt everyone’s back.
Consistency with your training is another key. I don’t mean missing workouts. Most of us are sticklers on not missing. I am talking about picking one program and sticking with if for the better part of a year or indefinitely. How can you possibly expect to progressively increase your weights (i.e. overloading your muscle) if you are constantly changing your exercises. How the fuck are you supposed to be a stronger dead lifter if you rotate this exercise out after a month or two. It is not going to happen jack! When you keep flip flopping things you never get stronger and not getting stronger means not getting bigger. Pick one thing and stick with you will see results! I don’t buy into this tricking the muscle bullshit either. All the muscle knows is stimulus and overload. Like it knows what the fuck you are doing to it. Mr. Muscle says “hey Bob tricked me with those pulldowns today I must grow now”. Bottom line here is simplicity. Keep it simple stupid.
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