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2005/06/07, 09:51 AM
Heres an article I found on the t-nation site that i thought wasn't a bad read, especially for beginners...
I left out the begining though, for the issue of content.
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1. It’s not necessary, Joe–not by a freakin’ long shot—to train 2 hours a day, 7 days a week to build a superlative physique.
2. How long you rest should be inversely related to the intensity of your last set.
3. You should use more free weights and compound (multi-joint) exercises than machine-based and isolation exercises. Free weights build more muscle, burn more calories, and allow more carryover into real world activities. That way, you’ll be able to lift bags of fertilizer, open peanut butter jars, and hoist naked women over your shoulder.
4. Don’t take your multivitamin/mineral capsule with your morning oatmeal.
5. If hypertrophy is your goal, eliminating the stretch-shortening cycle will do more to recruit additional muscle fibers than almost anything else you can do.
6. It’s impossible for two straight men to look each other in the eyes while whistling the theme song to The Andy Griffith Show.
7. Before doing a set for biceps, triceps, chest, or back, stretch the antagonist muscle beforehand. It’ll increase your performance on that next set.
8. Olympic lifts will, if added to a bodybuilder’s routine, ultimately build muscle by recruiting high-threshold muscle fibers.
9. Paris Hilton has a boney ass, and I wouldn’t have sex with her using your dick, let alone mine.
10. As your training age increases, you can get away with fewer reps per set.
11. Chin-ups and pull-ups on a fixed overhead bar are far superior to pulldowns or reps done on an assisted pull-up machine.
12. It’s counterintuitive, but you don’t need to do as many reps and sets while using steroids.
13. Sadly, the IPEX bra by Victoria’s Secret, touted as the most advanced bra ever developed, "two years in the making," makes chicks look as flat as Leonardo DiCaprio. All men of conviction should stand up against this evil invention.
14. "Spinning" eats away muscle. Besides, they have this new thing where you can actually take the bike outside and ride it around in the fresh air and look at things other than the sweaty butt crack of the loser in front of you.
15. Don't neglect training major muscle groups like back and hamstrings or you'll experience muscle imbalances, a lopsided physique, injury, and weakness. And then we will point and laugh.
16. Your meals should consist of protein and carbs or protein and fat.
17. If you want to put on size, can the cardio, Cookie.
18. If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you’ll have a tremendous core and a small, weak body that we’ll all laugh at.
19. Kettlebells are not the answer to every physique problem ever confronted by man. They are not the cornerstone of a religion or philosophy. They’re simply a semi-useful tool, that’s all.
20. Squats, overhead squats, and front squats work the core better than any exercises done on an unstable surface.
21. There's no one perfect training system or strength training philosophy. Everything works...for a while.
22. Do your heavy weight, low-rep, multi-joint movements first in your workout.
23. If you’ve only got a few minutes to train, try the Tabata Method.
24. Ben Wallace of the Detroit Pistons has lovely hair.
25. When doing subsequent sets and experiencing fatigue, it’s better to reduce the weight and keep the rep range the same, rather than doing fewer reps per set.
26. If you’ve got a choice of doing a movement sitting or standing, choose standing every time. This doesn’t necessarily apply to sex, though.
27. Most lifters adapt to a routine after 6 times. This doesn’t necessarily apply to sex, either.
28. Juggle rep ranges, from 1-3 reps to 4-6 reps to 8-10 reps to 12-15 reps. Doing 8 sets of 3 has just as much merit as doing 3 sets of 8.
29. There is absolutely no proof that the human body can only absorb 30 grams of protein in one meal.
30. The real T-man does not put up with intolerance or sexism, especially from pansies and fat broads.
31. Steroids, used properly, can improve health and increase life span.
32. It’s not something you can get most strength coaches to admit, but for tall lifters, the leg press can often lead to more hypertrophy than the squat.
33. Work your weak body part first before working any other body parts.
34. Creatine is a fine supplement, but get over it. It’s like, yesteryear.
35. Generally speaking, the ideal time under tension for hypertrophy is 30 to 70 seconds.
36. When doing cable curls with the left arm, keep the right foot slightly in front of the left foot, and vice versa for the right arm. (It’ll increase strength.)
37. When working abs, place your tongue on the roof of your mouth.
38. Men look ridiculous in Hawaiian shirts and short pants. Don’t wear them.
39. Testosterone is the ultimate recreational drug (the man pictured above has none, however).
40. Ephedrine is dead, but more efficient compounds have replaced it. For increased metabolism, look to HOT-ROX. For increased energy and mental acuity, look to Spike.
41. Dead lifts are a far better barometer of total body strength than squats or bench press. Too bad only about two guys in the whole world—both named Ivan–do them.
42. You’ll achieve better recuperation between sets if you bounce back and forth between antagonistic exercises.
43. Weight training won't make women "too big." It'll make them tight and hard, and our girlfriends.
44. Wave loading is a hugely effective method of increasing strength and muscle size.
45. You should avoid soy protein, especially if you’re a male who wants to gain muscle and avoid lactating.
46. Your color of underwear should reflect your mood. I find that "Misty Morning Blue", "Autumnal Slumber Brown", and "Savage Temptress Red" do the job nicely.
47. Whey is good, but overrated and over-hyped as being the protein end-all and be-all by some supplement companies.
48. However, whey-protein hydrolysate is the best protein to consume right after strength training.
49. Don’t use the power rack to do curls...unless you’re using at least 135 pounds to do said curls. To do otherwise tells the world that you’re nothing but neophyte loser with poopie-stained shorts.
50. The most anabolic form of protein is micellar casein, mainly because of its ability to amplify nitrogen retention, the condition essential for muscle growth. In case you don’t know what I’m getting at, drink Low-Carb Grow! with micellar casein.
51. The perfect protein shake or MRP contains a blend of proteins (whey, casein, milk protein isolates), not just whey. In case you don’t know what I’m getting at, drink Classic Grow!
52. The Smith machine stinks. Don't use it for squatting or benching or anything other than drying out your wet, mildewy shorts.
53. Include a back-off week in your training every 12 weeks or so. That pretty much means stay away from the gym.
54. Shana Hiatt is leaving the Travel Channel’s World Poker Tour. All living things shall weep forevermore.
Shana Hiatt
55. Don’t take magnesium and calcium together.
56. Have some micellar casein at bedtime.
57. Carbohydrates are the trickiest of all the macronutrients (carbs, protein, and fat). Carbs aren't evil; they just need to be timed properly and consumed wisely. In other words, eat protein and carbs together before midday, and protein and functional fats after midday.
58. Take it from me, there’s nothing more ornery than a dwarf girlfriend hopped up on meth who caught you giving a bath to her best friend, Squeaky.
59. Inflammation lies at the root of many human ailments. To control this red demon, suck down large amounts of EPA and DHA.
60. Improving post-workout nutrition is probably the easiest and most efficient way to grow muscle.
61. Competitive bodybuilding is hokey. We want to–for lack of a better term–power build, i.e. build esthetically pleasing, yet powerfully functional bodies.
62. Glucosamine, while good for the joints, negatively affects insulin sensitivity.
63. The most exciting sexual position is "The Rodeo." Enter your partner from behind, place one arm firmly around her waist, and then whisper, "You’ve got the fattest ass I’ve ever seen" into her ear.
64. Avoid environmental or dietary estrogens to avoid developing prostate cancer and growing porky-man breasts.
65. It’s easy to maximize Testosterone levels through the use of the herbs Tribulus Terrestris and Eurycoma longifolia and Vitex agnus castus.
66. Don't train really hard and neglect nutrition. That's dumb. As they say, you can’t build a house without bricks. You also should throw in some wallpaper and drapes, too, just to make it, you know, homey.
67. Increasing the conversion of T4 to T3 is the secret of high metabolism.
68. Control insulin and you control the physique enhancement world.
69. Performance and productive longevity are great reasons to lift weights. But we do it mainly to look good naked.
70. Don't hit on hard-training women in the gym. That's our job.
The list could well be much, much, longer, but if even one "truth" saves you from wasting any time, we’ll sleep easier, secure in the knowledge that the number of people who want to stick an ax in our chest has shrunk by at least a few.
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The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
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2005/06/07, 05:54 PM
Great Post!
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2005/07/26, 12:17 AM
any body wanna start any discussions on any of the points???
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2005/07/26, 01:22 AM
31. Steroids, used properly, can improve health and increase life span. I would like to know more. And I don't necessarily know how to control insulin.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2005/07/26, 11:22 AM
37. When working abs, place your tongue on the roof of your mouth.
What does this accomplish?
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2005/07/26, 11:57 AM
4. Don’t take your multivitamin/mineral capsule with your morning oatmeal.
id like to know why..
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2005/07/26, 12:01 PM
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Quoting from arondaballer:
31. Steroids, used properly, can improve health and increase life span. I would like to know more. And I don't necessarily know how to control insulin.
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After about 40 years of age, testosterone production in a males body drops significantly. Since testosterone is necessary in needed for many of the bodies processes, "supplementing" it with steroids can lead to increased health and vitality.
In this case, the tip is referring to doctor prescribed steriods, not the type you buy illegally online. And the sight I got it off of recommends a testosterone production test before undergoing any kind of "supplementation."
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The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
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2005/07/26, 12:04 PM
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Quoting from man_of_steel:
great post,
68. Control insulin and you control the physique enhancement world.
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Here the article is talking about carbohydrate intake and timing. This is more a bodybuilding thing, as in particular, its talking about how you take in carbs leading up to a bodybuilding competition. Also, it has been shown, that through a diet with carbohydrates moderated properly, insulin levels will not spike as much, and this results in an increase in testosterone production.
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The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
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2005/07/26, 12:08 PM
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Quoting from ecle5c:
37. When working abs, place your tongue on the roof of your mouth.
What does this accomplish?
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Not positive, but I think it has to do with the fact that everyone forgets to breathe while their abs are tight. Try it. I can usually get a couple more reps when doing this, though I'm not positive why.
Another tip I've heard for working abs is to make a tight fist, and it will increase the contraction. The inverse of this is really popular in the grip training world: squezing your abs while training your grip.
Try it, and let us know what you think. I will try to find out more about the science behind this.
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The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
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2005/07/26, 12:12 PM
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Quoting from bropie:
4. Don’t take your multivitamin/mineral capsule with your morning oatmeal.
id like to know why..
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naturally, i thought the same thing. I am on a high potency multivitamin/mineral supplement, one of those ones that if you don't digest it properly it gives you that really bad taste in your mouth. Anyways, the best way to learn why not to do something is to try it, and yield results. I was sick. I won't go into specifics because I am not positive about all of it, and don't want to post something without evidence to back it up. It has to do with the high fiber content of oatmeal, and by oatmeal, it is really refering to any high fiber or tough to digest food.
Hope this helps.
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The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
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2005/07/26, 12:38 PM
ok, heres what someone else said about #4, and others agreed.
"Some of the minerals in your multi-vitamin tend to bind to the fiber in the oatmeal.
In other words, they pass right through without even taking time to admire the scenary. "
I still got sick, and felt the vitamin coming back up, but thats what everyone else is saying.
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2005/07/26, 12:42 PM
same thing with 31:
"The occasional sane steroid cycle can enhance immune function and perhaps even cardiac function.
And having more muscle mass and less body fat can lower your LDL, increase HDL, decrease triglycerides in addition to blood pressure, and even improve glycemic control.
Obviously, these changes will essentially lower your risk of developing heart disease, diabetes, hypertension, hyperlipidaemia, stroke, and even some major cancers."
this was of course, refering to men over the age of 30 and a low dosage.
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2005/07/26, 12:50 PM
I was close with the contraction thing about putting your tongue on the roof of your mouth.
"It's a funny neural thing. Put your tongue on the roof of your mouth and try flexing your abs, even while in an upright seated position.
It's much easier to contract the abs and you can contract them harder.
As such, doing this when you're working abs seems to make ab training more effective. "
Of course, a couple people did mention the breathing thing, but I don't know how much that has to do with it.
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2005/07/26, 01:09 PM
relating to #4, wouldnt fiber slow down digestion? and if the multi is bound to it, wouldnt it be released slower, rather than shooting through the digestion system when mixed with a simple carb, or taken by itself?
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2005/07/26, 01:37 PM
no, the fiber binds to the minerals, and since fiber doesnt get digested, the minerals dont either.
A good way to slow down digestion with the use of a vitamin, would be to take some micellar cassein protein with it, which is slow digesting, but still gets digested. Basicly, just take your vitamins with a glass of milk or a yogurt.
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The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
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2005/07/26, 09:32 PM
Wrestler, I am very interested in this insulin research and carbohydrate intake timing. What site/article is this? I know you said t-nation but there's tons of articles on that site.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2005/07/26, 11:31 PM
Theres actually a bunch... I'll find a few of them, and we'll start a new thread on it.
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