Originally Posted by IainDaniel

So which ones do you know and which ones do you think?

Originally Posted by Brutus_G

Hey I'm not trying to sound like an expert or to rip of T-nation these are just some random thoughts. If you guys have some then please add them.

1. Good mornings if done right are high risk with a high benefit(be careful)

2.bouncing at the bottom of squats will fuck you back up i did this once and had back pain for 2 weeks which brings me to my next 2 thoughts.

3. Dead lifts help your back and prevent injury some may disagree ,but i think alot of ppl will benefit from this.

4. back problems? Do reverse hypers for high reps 14-21 these helped my back so much. You can make a makeshift one easily shit a kitchen table can work for this

5. can you gain more than 1 pound a week? Maybe ,but in most cases just stick to .5 and 1pound a week gains.

6. Guys using steroids dont have it easy most everyone has to work hard.

they have it alot easier than if they didn't take steroids
7. If you cant Db bench press 80% of your 1 rm max on BB bench press then do some DB work.

8. Bread sucks and must ppl would look better if they avoided grains (oatmeal is good for your first two meals and or as post workout.

9. High carb diets suck for me and alot of ppl would lose fat if they switched to lower carb diets and ate half of their weight in carbs which i think is plenty.

10. Most ppl should do the o lifts.
only if they have a good coach to teach them the lifts, and have the strength/flexibility base for it
11. if a exercise hurts stop doing it.

12. Work your rotator cuff.

13. 1.5 -2 grams of protein per pound of Bw does wonders. TEF can't be beat.

14. List your goals.

15. Whole wheat multi grain bread with added fiber stills sucks.

16. Milk sucks.
why do you say that? one cup of fat free milk has 8g protein, and it is a good source of calcium.
17.to many ppl avoid saturated fat and cholesterol. carbs tend to cause heart attacks. Half the ppl who die of heart attacks die of high cholesterol . The other half die with....normal cholesterol. There is good and bad cholesterol also so if you got high good cholesterol

18.3x3 done with a 4rm gives me the best gains in strength

19.don't go to failure Sry HIT guys ,but if strength is your goal this is a bad idea.
there is nothing wrong with going to failure, just don't do it too much
20. Glutamine does have some use. GI tract, basic properties, and it can provide glucose. Dont go over 10 grams a day.

21. Single leg work is very helpful for most ppl

22. lunges are the best butt workers. Your butt is a big muscle if your dont work it you could be loseing some muscle gains.

23. When i squat its alot of ass and adductor

24. 10-14 rep squats seem to be the best exercise for hypertrophy

25. steroids users seem to always have big thighs ,trunks ,and necks this is not a coincidence. Maybe the roids exert their effects in these areas. More receptors?

26. Dead lifts are the best strength exercise and you should always let the bar touch the ground and make a pause before picking it up again.

27. Rounding your back on dead lifts is not worth the really quick gains.

28. Low carb ,whole wheat, multi grain, high fiber , high protein , and sugar free bread still sucks.
explain why the multi grain sucks, I have been eating it for lunch
29. people especially family members don't listen to those they know well.
True fucking story
30. Dont fucking hit your girl or any girl. This excludes little Olympic weight lifting Chinese girls that are cleaning 260 pounds who are trying to kick your ass.

31. Never give up. Life gets hard ,but never give up.

32. Go to those who support who you are and what you do (read iron magazine and like forums)

33. Cheap creatine can be deadly if it's a low quality one.

34. Jodi could kick my ass if we weighed the same amount.

35. The rule of 5 i read about this awhile ago basically 1 workout will suck, 3 will be OK , and one will rock. Don't be pissed at YOURSELF if you had a bad day. Be pissed ,but realize sometimes shit happens.

36. Be positive and happy

37. Shorter limbs will allow one better leverage so if you have the arms of T rex you will probably be a good bencher don't worry long armed guys we can dead lift like no other.

38. Chins are the upper body squat. Deadlifts hit everything on your back.
deadlifts hit your lats and rear delts?
39. Stretch every tight muscle except your back. If you have a tight back stretch your hip flexors and work your butt and abs.
what do you mean by back? erectors?
40. Very few ppl eat enough veggies. Potatoes don't count as veggies. Eat them at every meal.

41. Eat 2-4 serving of fruit a day. A serving is 15 grams of carbs.

42. Fish oil, Zma , Bcaa , greens+ ,and creatine are the best supplements to use.

43. Spiking your insulin during and after a workout is foolish unless you are a performance athlete and don't care about looking good and possible developing diabetes(ED)

44. Speed squats dont do much for me. Speed deads and cleans do. The hamstrings are fast twitch work them for speed not your quads.

45. 30 sets or more during a workout is too much hell 15-25 is probably good for most.

46. Who cares how many times a week you can workout you should worry about the optimal amount of times you can workout.

47. Shaping a muscle? I think you can emphasis certain parts more than others.

48. Big waists are good for squatting ,but why look like a slob when you can just make your abs and lower back stronger you don't need to get fat.

49. Take your fish oil 3-6 grams of EPA/DHA.

Originally Posted by Brutus_G

Hey I'm not trying to sound like an expert or to rip of T-nation these are just some random thoughts. If you guys have some then please add them.

1. Good mornings if done right are high risk with a high benefit(be careful)

disagree. risk is greater then reward on this one. that is my opinion

2.bouncing at the bottom of squats will fuck you back up i did this once and had back pain for 2 weeks which brings me to my next 2 thoughts.

Olympic lifters bounce out of the bottom position after a squat snatch or squat clean.

3. Dead lifts help your back and prevent injury some may disagree ,but i think alot of ppl will benefit from this.

deadlifts are good.

4. back problems? Do reverse hypers for high reps 14-21 these helped my back so much. You can make a makeshift one easily shit a kitchen table can work for this

terrible advice. some of the worst I have ever heard. back problems? seek special attention and then start with a corrective exercise program that begins with exercises to re-enforce stability. not somthing as dynamic as reverse hypers.

5. can you gain more than 1 pound a week? Maybe ,but in most cases just stick to .5 and 1pound a week gains.

.5 is good

6. Guys using steroids dont have it easy most everyone has to work hard.

everyone has to work hard to get the best results they can. Steroids really help the process though.

7. If you cant Db bench press 80% of your 1 rm max on BB bench press then do some DB work.

If you bench 300lbs, 80% is 240lbs. I have never seen a 240lb DB, nor have I ever seen someone in real life bench press a 200lb DB. This statemnt is completely stupid.

8. Bread sucks and must ppl would look better if they avoided grains (oatmeal is good for your first two meals and or as post workout.

oatmeal is good. whole grain bread is good.

9. High carb diets suck for me and alot of ppl would lose fat if they switched to lower carb diets and ate half of their weight in carbs which i think is plenty.

Half their weight in carbs? If I weight 180lbs, that is 90g of carbs? Get the fuck out of here! It is called (a) specificity of goals and (b) knowing how tolerant you are to carbohydrates.

10. Most ppl should do the o lifts.

disagree. some people have business doing them. others do not.

11. if a exercise hurts stop doing it.

took you 11 points to get to something I agree with.

12. Work your rotator cuff.

Alright, you are now 2 out of 12

13. 1.5 -2 grams of protein per pound of Bw does wonders. TEF can't be beat.

that is a really high protein diet. I think most people can sit well with 1-1.2g and then 1.2-1.5g at the highest. Carbs are protein sparing....if you are following your advice from number 9, then maybe you have to eat that much protein to get in cals. I still think that 1.5-2g is really high.

14. List your goals.

agree

15. Whole wheat multi grain bread with added fiber stills sucks.

true. whole grain bread or sprouted breads are better.

16. Milk sucks.

I don't think it is that bad at all actually.

17.to many ppl avoid saturated fat and cholesterol. carbs tend to cause heart attacks. Half the ppl who die of heart attacks die of high cholesterol . The other half die with....normal cholesterol. There is good and bad cholesterol also so if you got high good cholesterol

there is good and bad cholestrol. however, saturated fat is not good cholesterol. a balanced diet is key. people have heart attacks for many reasons...high cholesterol is a combination of several things....genetics, diet, lack of exercise, etc.

18.3x3 done with a 4rm gives me the best gains in strength

3x3 done with a 4RM is really tought and you aren't going to progress more than a week on that program since you are already using your max to start out. A periodized program is the way to go if you want to get strong.

19.don't go to failure Sry HIT guys ,but if strength is your goal this is a bad idea.

somtimes it is okay. but, in general, I agree. It can wreak havok on the CNS.

20. Glutamine does have some use. GI tract, basic properties, and it can provide glucose. Dont go over 10 grams a day.

may have some use. i know that IV glutamine is the best (but we can't get our hands on that). I don't know about the dosage. I believe I have seen people taking and upwards of 20g per day though? Could be wrong.

21. Single leg work is very helpful for most ppl

edit, sinlge leg work is helpful for everyone.

22. lunges are the best butt workers. Your butt is a big muscle if your dont work it you could be loseing some muscle gains.

lunges are great.

23. When i squat its alot of ass and adductor

okay

24. 10-14 rep squats seem to be the best exercise for hypertrophy

eh. that is a little high. in general, a program that has work set above 80% of 1RM, to recruit all of the motor units effectivel and has some metabolic activity work 10-12 reps, will do you just fine.

25. steroids users seem to always have big thighs ,trunks ,and necks this is not a coincidence. Maybe the roids exert their effects in these areas. More receptors?

I don't know?

26. Dead lifts are the best strength exercise and you should always let the bar touch the ground and make a pause before picking it up again.

squats are a good strength exercise too. I don't know that anything is the best

27. Rounding your back on dead lifts is not worth the really quick gains.

agree.

28. Low carb ,whole wheat, multi grain, high fiber , high protein , and sugar free bread still sucks.

again, whole grain is okay. you have said this three times already. the title should be 47 things I know.
29. people especially family members don't listen to those they know well.

sometimes they do

30. Dont fucking hit your girl or any girl. This excludes little Olympic weight lifting Chinese girls that are cleaning 260 pounds who are trying to kick your ass.

agree

31. Never give up. Life gets hard ,but never give up.

okay

32. Go to those who support who you are and what you do (read iron magazine and like forums)

okay

33. Cheap creatine can be deadly if it's a low quality one.

deadly?

34. Jodi could kick my ass if we weighed the same amount.

she could kick your ass no matter what you weigh

35. The rule of 5 i read about this awhile ago basically 1 workout will suck, 3 will be OK , and one will rock. Don't be pissed at YOURSELF if you had a bad day. Be pissed ,but realize sometimes shit happens.

Good advice. Dan John wrote the article. Good article. Good Strength Coach.

36. Be positive and happy

except on that day when your workout sucks. those days you need to realize that sometimes shit happens.

37. Shorter limbs will allow one better leverage so if you have the arms of T rex you will probably be a good bencher don't worry long armed guys we can dead lift like no other.

if you have long arms you wont be a good bencher is what I think you meant to say.

38. Chins are the upper body squat. Deadlifts hit everything on your back.

chins are good. deadlifts are good. take care of your back side.

39. Stretch every tight muscle except your back. If you have a tight back stretch your hip flexors and work your butt and abs.

if your errectors are tight, stretch them. if your lats are tight and they are pulling you into an anterior tilt via the thoraco lumbar fascia, stretch it. You can't make a generalization like that.

40. Very few ppl eat enough veggies. Potatoes don't count as veggies. Eat them at every meal.

greens are important.

41. Eat 2-4 serving of fruit a day. A serving is 15 grams of carbs.

I like fruit. Fruit has sugar (fructose) and you already said it was bad though. Also, if I am eating half my body weight in carbs, 90g, and I have 4 severings of fruit, then I have no more room for any other carb source. Are you sure you know what you are talking about? Are you sure you don't want to take some of those back?

42. Fish oil, Zma , Bcaa , greens+ ,and creatine are the best supplements to use.

Agree with all of those except the ZMA. I don't know that it has ever been shown to do anything (I could be wrong on that). Also, if one is not deficient in Zinc and Magnessium, what is the point of supplementing with it? Are you deficient in zinc and magnessium?

43. Spiking your insulin during and after a workout is foolish unless you are a performance athlete and don't care about looking good and possible developing diabetes(ED)

lots of people that looko good still do it. again, can't generalize here.

44. Speed squats dont do much for me. Speed deads and cleans do. The hamstrings are fast twitch work them for speed not your quads.

speed squats or speed deads work the best with chains or bands. that way you aren't wasting time decelerating the bar as the movement progresses. Otherwise, it is just slowing you down. Cleans are optimal in my opinion, though I am slightly biased.

45. 30 sets or more during a workout is too much hell 15-25 is probably good for most.

maybe. depends on a lot of things, mainly the program and how it works.

46. Who cares how many times a week you can workout you should worry about the optimal amount of times you can workout.

quality over quantity

47. Shaping a muscle? I think you can emphasis certain parts more than others.

maybe. still not proven though.

48. Big waists are good for squatting ,but why look like a slob when you can just make your abs and lower back stronger you don't need to get fat.

huh?

49. Take your fish oil 3-6 grams of EPA/DHA.

Originally Posted by IainDaniel

duh! I read it, or I wouldn't have listed those exact numbers. The way you phrased it was "knowing" (fact) and "Think" (opinion)

Originally Posted by Brutus_G

I meant if i source and go into detail will you read the whole thing.


Guys i meant this to be a article listing what you think or know where the members list their own thoughts and opinions. Several of these things i listed i said specifically for me. I have no clue what works best for others or how they react to certain exercises. I did not claim to be an expert.

Originally Posted by Brutus_G

I meant if i source and go into detail will you read the whole thing.


Guys i meant this to be a article listing what you think or know where the members list their own thoughts and opinions. Several of these things i listed i said specifically for me. I have no clue what works best for others or how they react to certain exercises. I did not claim to be an expert.

Originally Posted by P-funk

Originally Posted by P-funk

I think it was a good idea for you to list this stuff and draw opinions or conclusions on things that you have come to know over the years. It is like "taking stock" in where you are as far as information goes. It was a good attempt. Now, you need to take what some people are saying, re-evaluate your stance (either re-think it or maintain and defend it) and research a little bit more to come to more concrete conclusions as to why you feel this way about certain things. This is how one learns.

Originally Posted by Brutus_G

If you take the time to read it I'll take the time to really source and explain it.

Originally Posted by Richie1888

u going to let me in on what reverse hypers are ?