Harie
Experienced Member
- Reaction score
- 5
Every single day I'm in the gym, I see more and more idiots lifting like crap. 1/4 ROM curls, slamming the bar off their chest while benching etc. In light of that, here's my rules that should ensure a healthy lifting career...And will keep you from looking like a dumb *** at the gym.
1. Please use full range of motion. There is nothing that will make you prone to injuries than doing only partial reps. Sure, there's a place for partial reps, but unless you're experienced enough to know when, how and why to use them, they are not for you.
2. You must have body balance. If you can bench 300lbs, but can only row 150lbs, you are grossly out of balance. Your pushing and pulling muscles should be close to each other in strength. If you're grossly out of balance one way or the other, you can develop shoulder problems.
3. Speaking of shoulders, you don't really need a separate day for shoulders. Your shoulders already get worked from benching, rowing and some tricep exercises. Work shoulders on one of these days.
4. Don't neglect the lower body. If you haven't squatted or dead lifted in a while, or ever, start now. Twig legs look stupid holding up a huge upper body.
5. Stop worrying about how to look like Brad Pitt in Fight Club when you haven't even touched a weight or done cardio in years. Learn the basics and get some muscle 1st. Then, figure out a specialization routine to hit your goals.
6. Warm up properly before lifting. If you want to get injured, forgetting to warm up properly before lifting heavy is a great way to do it.
7. Stretch before and after lifting heavy. You don't need to spend 15 minutes stretching out, but a few basic stretches here and there go a long way.
8. Even if you don't have shoulder problems, start doing rotator cuff and scapular stabilizer exercises. If you do have shoulder problems, this is even more important for you.
9. Switch up your lifting programs. Just because 3 sets of 10 worked for you 4 years ago, doesn't mean that it's still working now. Muscles adapt, so mix it up.
10. Your "personal trainer" probably doesn't know sh*t. Hell, you can become a personal trainer for a few hundred dollars with little to no actual knowledge. Listen to what they say, then research it...If it's false, fire them as your trainer and report them to the management (if they're employees of the gym you belong to).
11. Learn how to lift properly. If you are unsure of your form, read up on proper lifting technique. Then either get someone you trust to check out your lifts, or video tape yourself and post it on a lifting forum. There are many forums where body builders, power lifters and reputable personal trainers have no problem critiquing your lifts and giving you feedback. Better yet, do both.
12. Always keep reading up on lifting/exercising/nutrition. The knowledge you had 10 years ago is probably outdated by now.
13. Most supplements are junk. Just because XYZ company says their supplement is better than sliced bread doesn't mean it's true. I'm reminded of the old saying, "If it sounds too good to be true, it probably is." Research and read reviews on every supplement you want to buy. Based on that information, make an informed decision.
14. If you want to get big, lift big, eat big, rest big and change up your exercise selection and program frequently.
15. If it hurts, stop. The simplest way to avoid injury is just that. If you feel pain that shouldn't be there, stop what you're doing and see rule # 11. If rule #11 doesn't apply, are you overtrained, under nourished, un-rested? The saying, "pain is gain" does not mean actual harmful pain.
16. You are only as strong as your weakest link. (This goes hand in hand with # 15) IE: Never forget your stabilizer muscles! Find your weakest link and work it till it's no longer the weakest link. Then move on to your new weakest link.
(Ah, I was bored and felt like writing)
1. Please use full range of motion. There is nothing that will make you prone to injuries than doing only partial reps. Sure, there's a place for partial reps, but unless you're experienced enough to know when, how and why to use them, they are not for you.
2. You must have body balance. If you can bench 300lbs, but can only row 150lbs, you are grossly out of balance. Your pushing and pulling muscles should be close to each other in strength. If you're grossly out of balance one way or the other, you can develop shoulder problems.
3. Speaking of shoulders, you don't really need a separate day for shoulders. Your shoulders already get worked from benching, rowing and some tricep exercises. Work shoulders on one of these days.
4. Don't neglect the lower body. If you haven't squatted or dead lifted in a while, or ever, start now. Twig legs look stupid holding up a huge upper body.
5. Stop worrying about how to look like Brad Pitt in Fight Club when you haven't even touched a weight or done cardio in years. Learn the basics and get some muscle 1st. Then, figure out a specialization routine to hit your goals.
6. Warm up properly before lifting. If you want to get injured, forgetting to warm up properly before lifting heavy is a great way to do it.
7. Stretch before and after lifting heavy. You don't need to spend 15 minutes stretching out, but a few basic stretches here and there go a long way.
8. Even if you don't have shoulder problems, start doing rotator cuff and scapular stabilizer exercises. If you do have shoulder problems, this is even more important for you.
9. Switch up your lifting programs. Just because 3 sets of 10 worked for you 4 years ago, doesn't mean that it's still working now. Muscles adapt, so mix it up.
10. Your "personal trainer" probably doesn't know sh*t. Hell, you can become a personal trainer for a few hundred dollars with little to no actual knowledge. Listen to what they say, then research it...If it's false, fire them as your trainer and report them to the management (if they're employees of the gym you belong to).
11. Learn how to lift properly. If you are unsure of your form, read up on proper lifting technique. Then either get someone you trust to check out your lifts, or video tape yourself and post it on a lifting forum. There are many forums where body builders, power lifters and reputable personal trainers have no problem critiquing your lifts and giving you feedback. Better yet, do both.
12. Always keep reading up on lifting/exercising/nutrition. The knowledge you had 10 years ago is probably outdated by now.
13. Most supplements are junk. Just because XYZ company says their supplement is better than sliced bread doesn't mean it's true. I'm reminded of the old saying, "If it sounds too good to be true, it probably is." Research and read reviews on every supplement you want to buy. Based on that information, make an informed decision.
14. If you want to get big, lift big, eat big, rest big and change up your exercise selection and program frequently.
15. If it hurts, stop. The simplest way to avoid injury is just that. If you feel pain that shouldn't be there, stop what you're doing and see rule # 11. If rule #11 doesn't apply, are you overtrained, under nourished, un-rested? The saying, "pain is gain" does not mean actual harmful pain.
16. You are only as strong as your weakest link. (This goes hand in hand with # 15) IE: Never forget your stabilizer muscles! Find your weakest link and work it till it's no longer the weakest link. Then move on to your new weakest link.
(Ah, I was bored and felt like writing)
