Things that have made me better

[ireekofawesomeness]

Was laying in bed last night and thinking about some of the things that i wish i knew when i first started training that i know now. Hopefully this will help some people who were like me who never had anyone to show me or tell me 1st hand.

Have 2 protein shakes next to your bed ready to mix before you go to sleep. Right before you close your eyes down a shake. then as soon as you open your eyes in the morning have that other shake. thats a easy extra 80 grams of protein in your diet.

ALWAYS train legs every week. When i first started i would barely train legs. Dont know why maybe cause it just looked so intimidating. Once i started my whole body grew. Dont be scared to get under the squat rack or the leg press.

Dont be scared to ask for a spot. I used to never ask for a spot just because i was embaresed on how much i could lift. How the hell else you going to get big if you dont push yourself past more than you can do. I always see guys that put on 225 on the bench and do maybe 5 and done. They could get another 3 if someone was there but they didnt ask. Nobody is going to laugh at you exept if there real assholes then they dont belong in a gym. Also dont be afraid to ask questions to some of the bigger bros in the gym.

Take your time when doing your sets and use strict movements. I hate when i see someone flying through tricep extentions with horrible form. Its not a race on who can finish first. Concentrate on the muscle your working. I used to never concentrate on my back when doing pulldowns and rows. My biceps were doing most of the work. Then someone told me to picture my hands as just hooks pulling the weight down with my back other than my arms. That was one of the best pieces of advise i ever got for executing great form.

Drinking water is boring. drinking a gallon or more is really boring. Go to Sams or costco and get crystal light. I can drink 2 gallons of water like nothing now.

If you come home from work and your tired and you dont want to go to gym, JUST GO. So many times i came home from work tired as shit busting my ass all day and just want to lay down, but once i get to the gym i wake rite up, its like an instant energy boost. The hardest part is getting there. Maybe its the lights, the movement or the woman, but once you get there its on.

Deadlifts. If you want to get big you need to do deadlifts. This is another exersise i never did early on, but once i did i started blowing up. I dont see enough people in the gym doing them and its a shame. This is the best all around exersise IMO.

Thats what i have for now, hopefully this can help some people. Everyone should add to this thread the more the better.

 

[digitizedsoul]

Also bracketing your workouts with a protein shake equals around another 80g. These two things added a ton of kcals / protein to my diet. Coupled with deads / emphasis on legs i'm getting the same results as you bro.

 

[dabuffguy]

Was laying in bed last night and thinking about some of the things that i wish i knew when i first started training that i know now. Hopefully this will help some people who were like me who never had anyone to show me or tell me 1st hand.

Have 2 protein shakes next to your bed ready to mix before you go to sleep. Right before you close your eyes down a shake. then as soon as you open your eyes in the morning have that other shake. thats a easy extra 80 grams of protein in your diet.

ALWAYS train legs every week. When i first started i would barely train legs. Dont know why maybe cause it just looked so intimidating. Once i started my whole body grew. Dont be scared to get under the squat rack or the leg press.

Dont be scared to ask for a spot. I used to never ask for a spot just because i was embaresed on how much i could lift. How the hell else you going to get big if you dont push yourself past more than you can do. I always see guys that put on 225 on the bench and do maybe 5 and done. They could get another 3 if someone was there but they didnt ask. Nobody is going to laugh at you exept if there real assholes then they dont belong in a gym. Also dont be afraid to ask questions to some of the bigger bros in the gym.

Take your time when doing your sets and use strict movements. I hate when i see someone flying through tricep extentions with horrible form. Its not a race on who can finish first. Concentrate on the muscle your working. I used to never concentrate on my back when doing pulldowns and rows. My biceps were doing most of the work. Then someone told me to picture my hands as just hooks pulling the weight down with my back other than my arms. That was one of the best pieces of advise i ever got for executing great form.

Drinking water is boring. drinking a gallon or more is really boring. Go to Sams or costco and get crystal light. I can drink 2 gallons of water like nothing now.

If you come home from work and your tired and you dont want to go to gym, JUST GO. So many times i came home from work tired as shit busting my ass all day and just want to lay down, but once i get to the gym i wake rite up, its like an instant energy boost. The hardest part is getting there. Maybe its the lights, the movement or the woman, but once you get there its on.

Deadlifts. If you want to get big you need to do deadlifts. This is another exersise i never did early on, but once i did i started blowing up. I dont see enough people in the gym doing them and its a shame. This is the best all around exersise IMO.

Thats what i have for now, hopefully this can help some people. Everyone should add to this thread the more the better.

This is all good info.

One thing though. You don't have to be so precise as to when you take the night and morning shakes. I'll make my night shake, down it, go upstairs, brush my teeth, take a shit, yadayada then go to bed. It really doesn't matter. In the morning, I'll wake up, take a piss, take a shower, put my clothes on and have a 20g shake while I make breakfast. Point is, get them first thing, But it doesn't have to be bedside waiting for you 1 second before you close your eyes, and 1 second after the alarm goes off. Damn, that would make my anxiety flare like a bitch.

Everything else sounds good though. Deadlifts are the king. i love those now. I used to dread doing deads, once I did them and started seing results within a week, I fell in love with them. I get to do some tonight

 

[ireekofawesomeness]

This is all good info.

One thing though. You don't have to be so precise as to when you take the night and morning shakes. I'll make my night shake, down it, go upstairs, brush my teeth, take a shit, yadayada then go to bed. It really doesn't matter. In the morning, I'll wake up, take a piss, take a shower, put my clothes on and have a 20g shake while I make breakfast. Point is, get them first thing, But it doesn't have to be bedside waiting for you 1 second before you close your eyes, and 1 second after the alarm goes off. Damn, that would make my anxiety flare like a bitch.

Everything else sounds good though. Deadlifts are the king. i love those now. I used to dread doing deads, once I did them and started seing results within a week, I fell in love with them. I get to do some tonight

I just like it next to the bed cause its there and i have to take it. Theres no excuse for me not to drink it. Makes things easier you know.

 

[AEKDB]

Deadlifts. If you want to get big you need to do deadlifts. This is another exersise i never did early on, but once i did i started blowing up. I dont see enough people in the gym doing them and its a shame. This is the best all around exersise IMO.

It is not just your opinion.

 

[waldowade]

Consistency is also key in the beginning, set the routine of going to the gym when you plan. Initially, I set 2 days a week that I had to work out and I kept to it, sometimes I threw in an extra 3rd workout. Now I am consistently working out 3 days a week and will eventually move up to 4 days per week.
The thought of missing a workout disgusts me now.

 

[Eric1987]

Consistency is also key in the beginning, set the routine of going to the gym when you plan. Initially, I set 2 days a week that I had to work out and I kept to it, sometimes I threw in an extra 3rd workout. Now I am consistently working out 3 days a week and will eventually move up to 4 days per week.
The thought of missing a workout disgusts me now.

Haha same with me. I go with my friend. Whenever he cancels I get pissed!

 

[ireekofawesomeness]

Oh and Blender Bottle. That thing mixes everything.

 

[DJLegacy2k1]

BIGGEST KEY:

"SHUT UP AND STOP LOOKING FOR EXCUSES!"

You can always find a "Reason" not to workout, or not to do cardio, or not to stick to your diet...They just are NEVER REAL GOOD REASONS.

Whether its lifting, cardio, eating...whatever it is, just do it.

Also, if you slip up and miss a workout or eat something off your diet, GET OVER IT! Its not the end of the world, just make up for it and get back on point ASAP! Sure you shouldnt have had that scoop of ice cream but you can burn it off, just remember the reason that you are stuck on the BIKE for an extra 10mins lol

-Legacy

 

[ireekofawesomeness]

Thought of some more things.

If your in construction like me eating good is really fucking hard. When its break time at 9:00 everyones eating pork roll egg and cheeses and bagels with butter, its so hard not to eat like a fat slob. One thing that stops me is looking at the guts these guys have, its horendis. Every sunday i buy a shit load of chicken breasts and like 8 pounds of 90% lean beef. I bake the breasts with some olive oil, salt pepper and whatever else i feel like making it tasty. When there done take them out and throw them in the fridge. Also cook up all the ground beef in a pot. You can throw some diced tomatoes, onions, tomato sauce and black beans and make some chilli to spice it up.When your done throw it in the fridge. Take some worcester sauce for the chicken breasts and some ketchup for the beef to make it taste better or use whatever you want. Pack a salad and your ready for the day.