Brutus_G
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- Mar 8, 2006
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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.
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.
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.
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.
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.
29. people especially family members don't listen to those they know well.
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.
39. Stretch every tight muscle except your back. If you have a tight back stretch your hip flexors and work your butt and abs.
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.
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.
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.
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.
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.
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.
29. people especially family members don't listen to those they know well.
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.
39. Stretch every tight muscle except your back. If you have a tight back stretch your hip flexors and work your butt and abs.
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.
I have been told otherwise
Why do you think its foolish, becuase carbs will make you ugly or the diabetes factor...?
This post is now in print and hanging over the pic of my weak ass for insperation.thanks
