Number Three Issue: Training explained - Getting started.
Now with my previous post on CNS and hypertrophy done and dealt with, I can move on to the start of my favourite part of any long-assed thread - TRAINING!!!!
Yes, I will now bestow upon you the infinite knowledge of a hundred grandmasters!!! No, I'm just bulling.
If you've read through my previous 2 posts, you'd understand or deduce to a certain degree that I am in fact your average joe who believes that lifting bigger = getting bigger, and not getting bigger = lifting bigger. Yes, there's a huge world of difference in those 2. This isn't math mind you. There're a 1001 arguments on this though, but I couldn't give a rats ass, because this is my thread and I'm the one who's gonna brainwash you into listening to whatever I say. So stfu, sit tight, and get some popcorn! Oh wait, that was a trick. YOU SHOULDN'T EVEN BE EATING POPCORN RIGHT NOW!
Anyway, I'll cut the crap and just say this blatantly. You're not a bodybuilder, amateur or professional. You don't use steroids nor are you rich enough to afford the hundreds of supplements that'll let you grow like those genetic monsters out there. You are, an average person. You're not special. Maybe you are, applause, but that's not entirely my concern. So stop doing so many exercises, because you don't need them, unless your athletic coach or you're a national athlete and your coach says otherwise, because I can't beat them.
You don't need to do fancy exercises. You know what I'm talking about. Because quite many of you are guilty of it. Why're you behaving like a pro lifter/bodybuilder and doing concentrated curls with 7.5kg weights? Why're you hauling your ass around doing all those weird pull-ups when you're not a rock-climber or what not? Have you been mesmerised by the male models on Men's Health doing all those exercises? Do you see anyone else other than yourself doing that? I highly doubt that. I'm sorry if i sound arrogant when it comes to this but it PISSES me and a lot of other people off when you do all that crap and pretend like you own the gym. Your ego is probably bigger than your head.
All you even need to get started with is just push-ups, pull-ups/chin-ups, plyometric jumps and crunches. That's even the bare minimum. So wtf is that taichi motion you're doing with those weights? Seriously, it's stupid. Stop it. Any self-respecting male individual wouldn't come close to doing that. Now you maaaay have done it before, or are doing it now, it's alright. Just, make sure it actually does good for you, like physio or something (that's damned valid)
Another thing, make sure you get this hammered into your head - you're in there to own the weights. Nothing else. No distractions. It's just you, and the iron.
Number Three Issue: Training explained - Training method
Now with all the ranting aside, I'll get into the details. Notice I said Training 'method', because there's only one. Routines on the other hand, will be mentioned later.
Once again, like I've said at least twice, stronger = bigger. So the main focus of my personal (or a hundred other successful trainers) method is to get you to become stronger through various means. As the other threads in this forum has mentioned, there's a specific 5 x 5 method employed for beginners. Yes. 5 x 5. Simple math, surprisingly, and the shocking fact is that the gains are real, and quick. My own experience? Okay. Bench - 40kg to 75kg. Squat - 50kg to 90kg. Deadlift - 40kg to 90kg. Not impressive numbers, but the gains are there. However, there're MULTIPLE 5 x 5 routines out there that you can find, but I'll help those people out by explaining to you WHY this works.
First, do you think you'd get stronger or bigger doing just bicep curls compared to pull-ups? lunges compared to squats? back extensions to deadlifts? If you have any idea of how your body works, you'd know that the latter options would promote better growth for many reasons. Here are some.
1 - Your body functions as a unit. Hence, it progresses better as a whole. It's quite difficult as a natural for you to bring up your specific bodyparts without improving the rest. You might see your arms growing up a size or two but trust me, it won't last, and most of it's bound to be blood or water volume.
2 - Doing huge, compound movements involves more than one muscle. This makes it easier for you to increase the poundages on these lifts as more muscles are involved in the movement itself. And what did I say earlier? Getting stronger = bigger. You do the math.
3 - Exercises like squats and deadlifts actually promote growth via the release of hormones. This is a complex process and I won't explain it, you can do some research if you'd like.
Yeap, these are actually good enough reasons to get you to do these compound exercises. Now I'm not saying you should go in and start some ego-lifting. Uh, if you don't know what it means, I'm not explaining it to you. Form is key to safety and nurtures good posture. Hey, chicks love dudes that stand upright and firm like a pillar okay! Not only that, form ensures that your growth is not uneven - one side bigger than the other, one muscle bigger than the other, whatever. It's also a good gauge of when you should rest and allow your body to recover.
So what are the main exercises recommended?
The Bench Press, Overhead Press (Standing is preferred), Squats, Deadlift, Barbell Rows, Pull-ups/Chin-ups. This is as simple as it gets. Olympic lifts like Cleans, Power Cleans, Snatches, Clean and Jerks, Push Presses are fine if your gym allows it, or if you have the appropriate psychomotor skills. Some people don't, it's fine. I don't blame you.
This means that you should be focusing on the above mentioned movements, master their technique, improve on your poundages and confidence, find your preferred grips/stances (yes there's more than one way of doing a certain exercise).
As a beginner, which I suspect many of us are, you will be making linear progress - you will see yourself putting on 2.5kg each week to your lifts and see yourself making constant improvements. And when you fail to continue this, such as form failing, or finding it difficult to achieve the number of reps needed, slow bar acceleration, you'd know it's time to deload.
Deloading is the process of cutting back on the amount of weight, sets, reps or just completely stopping training for a period of time (usually 1 or 2 weeks) to allow your CNS to recuperate. This happens even more so with lifting heavy weights, as your CNS burns out much faster than your ligaments or muscles do. From there on, you work back up to the original amount you were lifting before you hit your first wall in progress, and attempt to break that record, setting newer personal bests.
Easy isn't it? All of a sudden getting bigger and stronger isn't as difficult as it seems. Well, it has always been that simple. It's primarily because of marketing and advertising that causes us to develop a lousy habit of wanting a fast and popular solution. And a lack of discipline or passion to actually do some research about the stuff we're interested in.
Anyway, so how are we going to put these exercises together in order to produce a program that works? I'll get to that later, no rush. And you'll be happy to hear that barbell curls and some isolation exercises are used in the following routines. But in order to prepare you for the next post, I will let you know that you will be using one of these exercises as a 'main character' that you wish to develop so that you'd have a rough idea what you'd be busting your ass on in the gym. They are... Bench Press, Squat, Deadlift, Overhead Press