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Training Truths

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  • OPT
    OPT's Avatar
    419 posts since Aug '06
    • 03 Jan `07, 2:06PM

      Here are some training truths to start the year....

      1. Roll - that is perform self-myofascial release (SMFR). If you are not performin SMFR then you are an idiot - sorry but it's the hard truth. We have a rule in my gym "if don't roll, you don't train!". I don't care who you are, you need this. If you not know how - learn! I'm about to post an article on my site how to perform SMFR with video instructions.

      2. Stretch - How many of you actually stretch? And stretch correctly? See the sticky above for more information. Yes, stretch before you train - don't listen to these idiots that tell you that it's bad to stretch before you train and don't try to quote some study as I have pulled these studies to bits. Just go stretch!! But make sure you stretch what is tight and not what is loose.

      3. Train Movement, Not Muscles - again see the sticky. This is anther big one - balance the movement patterns and forget about muscles - think movements. If you are into bodybuilding I doubt you guys are at the level where you need to be concerned with individual muscles.

      4. Periodization - Simple truth, if you fail to plan then you plan to fail. Use periodization in your training. You may need to do some reading.

      Good luck in 2007

      Edited by OPT 03 Jan `07, 2:07PM
  • OPT
    OPT's Avatar
    419 posts since Aug '06
    • 04 Jan `07, 2:54PM

      5. Activate – activate any muscle that is not functioning correcting due to some form of nerual inhibition before training (after your stretching). Common one is the Glute Med. This can been seen sometime while performing a squat where the knees will fall inwards.

      Edited by OPT 04 Jan `07, 2:54PM
  • OPT
    OPT's Avatar
    419 posts since Aug '06
    • 05 Jan `07, 6:55PM

      6. Train core first – perform your core exercise first in your strength training program (unless performing power movements such as Olympic lifts). That is the are perform after your “warmup” right before your perform yor strength training.

      Edited by OPT 05 Jan `07, 6:57PM
  • OPT
    OPT's Avatar
    419 posts since Aug '06
    • 05 Jan `07, 7:12PM

      7. Form should dictate load – this means that you should only use a load that allows you to use perfect form. There is no excuse for this – sloppy form = sloppy results.

  • OPT
    OPT's Avatar
    419 posts since Aug '06
    • 05 Jan `07, 7:13PM

      Are any of these tips helpfull? Let me know if you want me to keep adding to the list.

  • OPT
    OPT's Avatar
    419 posts since Aug '06
  • yeehaw
    yeehaw's Avatar
    340 posts since Jul '05
    • 07 Jan `07, 2:00PM

      Laughing yes yes, i'm reading these tips. keeping them in mind when i start hitting the gym on a more regularly basis starting february.

      Mr. Green

  • JoBonez
    JoBonez's Avatar
    137 posts since Sep '06
    • 09 Jan `07, 11:18AM
      Originally posted by OPT:
      Are any of these tips helpfull? Let me know if you want me to keep adding to the list.

      yeah , keep adding, we all can learn something Wink

      btw, is SMFR only needed for heavy lifters, or its useful for anyone doing some sort of training?

  • dranoel maxwell
    dranoel maxwell's Avatar
    617 posts since Oct '05
    • 10 Jan `07, 9:55PM

      can negatives, drop set and supersets be used for evey training? will it cause over train?

  • Marco_Simone
    Marco_Simone's Avatar
    5,075 posts since Feb '04
    • 10 Jan `07, 10:01PM
      Originally posted by dranoel maxwell:
      can negatives, drop set and supersets be used for evey training? will it cause over train?

      drop sets and supersets are only to enhance the pump and nothing else.

      Negatives are good for increasing strength,but must be used sparingly.

  • JoBonez
    JoBonez's Avatar
    137 posts since Sep '06
    • 11 Jan `07, 6:39PM
      Originally posted by Marco_Simone:
      drop sets and supersets are only to enhance the pump and nothing else.

      Negatives are good for increasing strength,but must be used sparingly.

      so a superset of a hard compound, such as dips, and perhaps an isolation, will not bring the same mass and strength gains as by doing the normal set,rest pattern?

  • OPT
    OPT's Avatar
    419 posts since Aug '06
    • 14 Jan `07, 9:17PM
      Originally posted by JoBonez:
      yeah , keep adding, we all can learn something Wink

      btw, is SMFR only needed for heavy lifters, or its useful for anyone doing some sort of training?

      If you are human then you perform SMFR...

  • OPT
    OPT's Avatar
    419 posts since Aug '06
    • 14 Jan `07, 9:24PM
      Originally posted by JoBonez:
      so a superset of a hard compound, such as dips, and perhaps an isolation, will not bring the same mass and strength gains as by doing the normal set,rest pattern?

      A superset is a pair of exercises - either two exercises of the same movement, antaginists or two unrelated movements.

      Pairing exercises will produce great gains if used correctly.

  • Phoebie
    Phoebie's Avatar
    5,716 posts since Sep '06
    • 05 Feb `07, 2:35AM

      does eating lots of source of protein like egg whites help in toning and forming muscles? Razz

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