ELCANADA
28-10-2009, 06:43 PM
Pretty noob info but a good read. You might even find yourself hitting a few of these points now and then. Next time a noob asks why he cant gain...this should take care of things.
Info found online could not find original auth.
1: Fear Of Overtraining
Overtraining is a result of training too frequently and/or too long. Mainstream bodybuilding literature and science have traditionally focused on the symptoms rather than on the prevention.
2: Not Eating Enough Calories And Eating The Wrong Calories
If you are not eating enough calories, you will NEVER gain weight, no matter what you do.
3: Not Sleeping Enough
Remember, your muscles grow when you rest – this is the time between weight-training sessions. Sleep is the best opportunity to let your muscles rest.
4: Not Training Above Your Threshold
The stress must be heavy enough to exceed the normal threshold of your muscles. Training with weights at your 60-80% 1 Rep Max will not stimulate NEW muscle growth.
5: Relying On Supplements To Gain Size
Supplements will NOT stimulate muscle growth –exercise will.
6: Low Testosterone Levels
If you are pumping MASSIVE amounts of anabolic steroids into your veins to ARTIFICIALLY increase testosterone levels, then stop reading! However, if you are a drug-free trainee, what you DO need is every single secret that will provide the level of support necessary to optimize T-levels safely and naturally!
7: Not Making Consistent Strength Gains
Let’s be honest. When was the last time your strength really went up? Has your strength averaged at least a 5% increase from week to week or even month to month?
8: Training Instinctively And Listening To Your Body
Building muscle is based on improving the intensity of the workout progressively each session. So why complicate things by following this ‘inner compass’ that has never been scientifically verified to work?
9: Focusing On Getting A Pump
Getting a muscle pump is not necessarily what causes the muscle to grow. Doing 100 reps with a light weight will create a huge pump – but does this make a muscle grow? Of course not!
10: Reading Bodybuilding Magazines
Do you think professional athletes and professional strength training coaches read bodybuilding magazines? They glorify drug-using ‘bodybuilders’ and portray them as the picture of health.
11: Not Keeping A Training Diary
Tracking your progress is mandatory. This is like professional sports teams competing without keeping score. Or like runners and swimmers working out without a stopwatch.
12: Ignoring The Weaknesses
You’re only as strong as your weakest link, correct? Many claim to understand this principle yet these same individuals seem to ignore it in application.
13: Not Stretching At Least Half The Amount Of Time That You Lift
Stretching is not relatively popular nor has it ever been. Most ‘current’ thinking leads you to believe that stretching is bad and results in a fear of the unknown.
14: Training Beyond Failure
Training to ‘failure’ has caused a great deal of debate, misinterpretation and improper logic, resulting in too much wasted effort.
15: You Need To Shock Your Muscles And Keep Them Guessing
The people who used to give me this advice must have been shocking or tricking their muscles the wrong way because they had no muscle mass on their bodies to back up that.
16: Monday is Chest Day, Tuesday Is Leg Day, Wednesday Is Back Day...
Splitting up a routine is the most popular workout plan around and is rarely on trial or questioned as the way to structure a muscle building routine. If you are a hard gainer, think again!
17: Low Reps Equal Size And High Reps Equal Cutting
Your muscles do not have much personality – they are growing, shrinking or staying the same. If you want your muscles to grow, then gradually force them to do more work and outperform your last workout’s performance.
18: Alternating Between High Intensity Phases And Low Intensity Phases
How will your muscles grow if you reduce the overload for a ‘low intensity’ phase? No new muscle can be built because there is no overload.
19: Not Lifting Truly Heavy Weights
Your muscles do not want to work any harder than they must. Think of your muscles as being lazy – like in a permanent hibernation. They only want to wake up in an extreme emergency
20: Setting Outcome Goals Instead Of Performance Goals
Do you know that effective goals focus on performance, not outcome? Performance or habits are what you control. Outcomes are often controlled by others.
Info found online could not find original auth.
1: Fear Of Overtraining
Overtraining is a result of training too frequently and/or too long. Mainstream bodybuilding literature and science have traditionally focused on the symptoms rather than on the prevention.
2: Not Eating Enough Calories And Eating The Wrong Calories
If you are not eating enough calories, you will NEVER gain weight, no matter what you do.
3: Not Sleeping Enough
Remember, your muscles grow when you rest – this is the time between weight-training sessions. Sleep is the best opportunity to let your muscles rest.
4: Not Training Above Your Threshold
The stress must be heavy enough to exceed the normal threshold of your muscles. Training with weights at your 60-80% 1 Rep Max will not stimulate NEW muscle growth.
5: Relying On Supplements To Gain Size
Supplements will NOT stimulate muscle growth –exercise will.
6: Low Testosterone Levels
If you are pumping MASSIVE amounts of anabolic steroids into your veins to ARTIFICIALLY increase testosterone levels, then stop reading! However, if you are a drug-free trainee, what you DO need is every single secret that will provide the level of support necessary to optimize T-levels safely and naturally!
7: Not Making Consistent Strength Gains
Let’s be honest. When was the last time your strength really went up? Has your strength averaged at least a 5% increase from week to week or even month to month?
8: Training Instinctively And Listening To Your Body
Building muscle is based on improving the intensity of the workout progressively each session. So why complicate things by following this ‘inner compass’ that has never been scientifically verified to work?
9: Focusing On Getting A Pump
Getting a muscle pump is not necessarily what causes the muscle to grow. Doing 100 reps with a light weight will create a huge pump – but does this make a muscle grow? Of course not!
10: Reading Bodybuilding Magazines
Do you think professional athletes and professional strength training coaches read bodybuilding magazines? They glorify drug-using ‘bodybuilders’ and portray them as the picture of health.
11: Not Keeping A Training Diary
Tracking your progress is mandatory. This is like professional sports teams competing without keeping score. Or like runners and swimmers working out without a stopwatch.
12: Ignoring The Weaknesses
You’re only as strong as your weakest link, correct? Many claim to understand this principle yet these same individuals seem to ignore it in application.
13: Not Stretching At Least Half The Amount Of Time That You Lift
Stretching is not relatively popular nor has it ever been. Most ‘current’ thinking leads you to believe that stretching is bad and results in a fear of the unknown.
14: Training Beyond Failure
Training to ‘failure’ has caused a great deal of debate, misinterpretation and improper logic, resulting in too much wasted effort.
15: You Need To Shock Your Muscles And Keep Them Guessing
The people who used to give me this advice must have been shocking or tricking their muscles the wrong way because they had no muscle mass on their bodies to back up that.
16: Monday is Chest Day, Tuesday Is Leg Day, Wednesday Is Back Day...
Splitting up a routine is the most popular workout plan around and is rarely on trial or questioned as the way to structure a muscle building routine. If you are a hard gainer, think again!
17: Low Reps Equal Size And High Reps Equal Cutting
Your muscles do not have much personality – they are growing, shrinking or staying the same. If you want your muscles to grow, then gradually force them to do more work and outperform your last workout’s performance.
18: Alternating Between High Intensity Phases And Low Intensity Phases
How will your muscles grow if you reduce the overload for a ‘low intensity’ phase? No new muscle can be built because there is no overload.
19: Not Lifting Truly Heavy Weights
Your muscles do not want to work any harder than they must. Think of your muscles as being lazy – like in a permanent hibernation. They only want to wake up in an extreme emergency
20: Setting Outcome Goals Instead Of Performance Goals
Do you know that effective goals focus on performance, not outcome? Performance or habits are what you control. Outcomes are often controlled by others.