5 Bullshit-Free Tips for Weight Training
Are you fed up with overdone, pseudo-scientific or too scientific training theories? Do you want to see clearly in the multitude of information that is available on the Internet these days? Read on!
Weight Training as an Industry
Those good old days are long gone, when bodybuilding or weight training was a “privilege” of just a small underground subculture, and only those went to the moldy cellar gyms for whom it did really matter... Today, most people hang out in trendy fitness clubs, and whole industries have been built on the increasing demands in the fields of nutrition, supplements and “wonder-workout” methods. You should be really aware if you want to single out really important pieces of information from this huge mass.
Let us help you with this with 5 simple tips!
The 5 Golden Rules of Weight Training
1. Stop Farting Around! Work Hard!
Overtraining is one of the biggest fears for many. I’m not saying that you cannot fall into the pitfall of overtraining. But, based on experience, much more people fear it than those whom it actually concerns. The problem is not that you are aware of this. The problem is, when you are afraid to work out real hard because of the fear of overtraining. In the spirit of concentration and muscle-mind connection, you may be doing a training plan which may be scientifically very well-grounded but lacks “fire” or actual training value. You should eat chicken, not be one! Overtraining yourself is not that easy at all. And, if you eat right, the risk is even lower. You shouldn’t train brainlessly, but it’s not a shame if you are struggling a bit during workout.
2. Eat Enough and Keep It Simple
Yes, we know. It is very attractive to follow the 40th “the-only-right” hyper-scientific diet, which combines prehistoric habits with modern science, warriors’ lifestyle, the cooking traditions of Japanese geishas and the game recipes of Attila, the Hun, but believe me: you can make it much easier. Make sure you consume 2 grams of protein per kilogram of bodyweight and 2-7 grams/kg/bw of carbs, depending on your body type, with the amount of fat included in your food. Drink 3 to 6 liters of water each day. But don not overstress the way you split up these amounts during the day. The best would be if you could split them more or less evenly. If you are more skilled, you may experiment with meal times, but don’t get lost in the details. If you consume more nutrients than the amount your body uses up, you will grow. If the extra comes from quality food, you will grow muscles. This is as simple as that.
3. Listen to Your Body
I know. In the training plan you have chosen it is strictly laid down when you should have rest days. However, I recommend that you overwrite it without any remorse, if needed. Do not overstress this matter either. If you are full of energy on your rest day, feel free to work out. Or, if you have a workout day, but for some reason the force may not be with you, feel free to skip that day. Or do a light workout. Your body knows best what it needs. Unless you are a beginner, you will understand the language of your body. You only have to listen to it.
4. Vary Your Workout
Don’t get stuck at the same training method. “Don’t wanna be no fuddy-duddy...” The best thing about working out is that your body will react the most intensely to the biggest changes. May it be strength or muscle development, you will experience some kind of change for sure, after a drastic change. For example, if you are following a split routine but came to a plateau, don’t be afraid to do full body workouts for a short period of time—you’ll love them! Or, if you’ve been a HST fanatic so far, try what it feels like to bomb one muscle group to pieces in one workout. You’ll like it. If you have worked out in a powerlifting style so far, switch to higher rep counts for a while. Or, if you have followed a classic bodybuilding-style routine, stay with the good old bench press-squat-deadlift trio for a few months: train like a powerlifter. You will be able to achieve a certain degree of development for sure. Most likely, much more than you would, if you were just fine-tuning your existing routine. Frankly: does your body give a damn to the angle you are grabbing that handle with? If that’s the only thing you change, your chances to actual development will be meager (But, if fine-tuning is your actual goal, small changes are absolutely OK, of course.)
5. There is NO Best Training Method!
This point is very important and closely related to the previous one. Do you think high rep workout is the best? Or low rep workout? Or a combination of both, in a pyramid pattern? HST, Heavy Duty, HIT, FST etc... We could show you a fckin muscular guy for each method, for whom it allegedly worked.
But who is right?
Well, surely not the ones who advocate just one training method “to rule them all”. Never forget: you can bring out the maximum from any method or, you can suck at any of them. The key is that once you have spent enough time with one method, switch to the second, then to the third etc. Don’t let your body get used to any training routine. No training method is better than the other. Alright, it can happen that for you personally, one method works better than the other. But for your friend, maybe another method will bring the desired results.
Listen to your body and not to the fitness gurus.
To wrap it up:
- Train hard.
- Eat right.
- Follow your instincts.
- Don’t be afraid of variety.
- Don’t stick brainlessly to anything, not even if it works for you.
Follow these simple rules and you will progress for sure. Always keep these five golden rules at hand (or in your head). If you feel you got lost in the details, just get back to the above rules, and the fire will come back into your everyday workout. You can take it for granted!
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