I’ve never really wrote one of these before so I’m giving it a shot. I know you will find these points very interesting. You will also be able to walk away with some information that might help you reach your goals quicker. Read on…
1. Carbs are king when it comes to weight gain, size gains, and strength gains.
If you are looking to gain weight you need to consume carbohydrates. Paul Carter at Lift-Run-Bang talks about this consistently and I completely agree on this. No bodybuilder or large person that you or I have ever seen did so without eating carbohydrates. I’m sorry if I insulted the Paleo’s who read this (of which there is probably 1), but it’s true.
I recently heard that Arian Foster turned Vegan. Although I don’t think Arian Foster has an incredibly impressive physique, he definitely has some reasonable size going on. He built that eating meat, not being vegan. I get sick of hearing that ‘so-and-so doesn’t eat meat or doesn’t eat carbs.’ You know what, they sure as hell ate meat and carbs in order to achieve their physique. Now perhaps they can remove these foods and maintain what they worked hard for.
I can tell you that I have had a lot of experience with this over the past little while. Eating food just puts you in a more anabolic state. It allows you to lift more, which in turn will allow you to grow. Constantly restricting calories can work, but if you simply increase calories, you will get stronger much faster.
2. Squatting a lot, and I mean A LOT makes you a better squatter.
This makes a lot of sense, yet somehow get’s lost on people. If you want to get better something you do it more, not less. Common sense, I say!
You want to have a big squat, you want to be leaner, you want to be stronger? Squat more. Is there research supporting that squatting everyday burns more fat than squatting less frequently? None that I’ve seen. I have however, read enough anecdotal reports to at least peak my interest.
I’ve written at length about high frequency squatting. For people who think that’s it’s impossible for a drug free human to do… I don’t really know what to tell you other than you’re flat out wrong. A good friend of mine and me (who are both drug free) have been squatting daily for the past 8 months or so. Never have either of us have ever been stronger.
I don’t have any joint pain, nor do I exhibit any signs of the vaunted overtraining syndrome. Yes I experience staleness every now and then, but I just push through it, and PR’s just start pouring in.
3. Too many trainers worry too much about things they don’t need to be worrying about.
Dissecting whether or not their client should overhead press is a prime example. Just get your clients doing something productive. Worrying about every little thing is as pointless as the sequel to Silent Hill.
Your clients come to your for fitness. They don’t come to get a spa treatment (although some I’m sure do, luckily I don’t have any of these clients though). I’m not propagating doing crazy stupid shit for 100’s of reps either. That’s just silly. I’m saying that you shouldn’t think that if your client overhead presses or does a deadlift that they’re all of a sudden going to turn to dust.
4. You do not need to be genetically gifted or using a wide variety of mexican engineered pharmaceuticals in order to train with high frequency.
This falls in line with point numero dos. Does gear help you recover better? Yes. Does that mean it’s impossible (without drugs) to train frequently and allow your body to I don’t know… Adapt!? We adapt to imposed demands. Face it. Case closed.
5. You don’t need to a crap load of different exercises to achieve gains in strength.
Assistance exercise can be useful in many instances. However, being a pedant about assistance is as useful as the shake weight:
In other words… Not very useful.
Has your bench stalled for the past three months? Have you been doing board presses, floor presses, tricep extension, upper back work? Still not seeing any improvements?
Maybe you should focus on the bench press.
Stop worrying about so much about how to stimulate the long head of your triceps to increase your bench and just bench. Improve your form, practice the lift by increasing frequency or volume, eat food and it will increase.
6. Lifting loads that a grandma would find easy can actually be beneficial.
Yea I said five and theres actually six! It’s my blog though, and I am a Boss, so deal with it.
You definitely know me as someone who likes to lift heavy. I think it’s pretty much the best thing for me in the gym. I think others should lift heavy as well.
So why am I suggesting that you lift light weights?!
A couple good reasons:
– Injury prevention: my joints have felt amazing since doing this.
– It’s fun and feels good. It’s nice to do things that you actually want to do in the gym, so treat yourself after you put in your work on the hard parts.
– It even has some research backing it up. This study concluded that lifting loads at 30% of your 1Rm resulted in similar hypertrophy to lifting loads at 80%. Strength gains were not very good in the 30% group, so obviously you don’t want to be using this on your big compound exercises.