Be as strong as you look and look as strong as you are!
Bodybuilding Supplements ~ Assistance Work
FORM ~ STYLE ~ TECHNIQUE ~ ROUTINES
Two Articles ~ Read Both Before You Start Lifting
This was cut from C Newsletter.
Reality is sometimes very hard on the ego...It is for me......In combining practical experience........years of wisdom and knowledge...along with any or all of scientific data available is the best way to train......or should I say the smartest and most practical way to approach athletics nowdays......Ignoring scientific facts and findings does not bode well for the intelligence level of one trying to put forth the way of doing things.......but being soley on one side of the coin is not smart either...(i.e. either thinking science has proved everything or is never wrong....vs...experience is everything and science is pie in the sky....)combining both is more sensible and probably the more correct way..........so remember that the next time someone says the new way or the old way is the only way......(now if I can just make myself follow my own advice).....
The SAID principle
Your muscles......ligaments...tendons....and other components will adapt in most ways to the demands you impose or put upon them through your training..... this also applies to most bodily systems and functions.....this is called the SAID principle...an acronym for "Specific Adaption to Imposed Demands"....if your goals are to become more explosive..you train explosively...if they are to become strong....you train to gain limit/max strength.....(i.e. you lift heavy weights)...if one tries to train for more than one goal at a time..problems will arise because of this.....because the principle is so uncompromising, when training for one objective/goal at a time, the specific goals while training will be compromised and detract from from what gains you will have made in trying to achieve the other objective...i.e. training for endurance will severely hamper the level of strength you can achieve if trying to train for both at the same time....
remember this if trying to train and be the best at two sports at once..it is almost impossible to......why...because I "SAID" so.......
As you look at gear...routines.....form, style and technique.....nutritional information.......what you are training for (i.e. football.....sports.....powerlifting....bodybuilding......strength training......to look good for your girl friend...etc....)......take the following into consideration......
1. Age of the person.
Extremely young lifters under the age of 16 need to be careful and work on form, style and technique before going very heavy (keep it to 8-10 reps).
The older lifter..over 40 needs to keep the routines very simple also and stick to basics.....they are more susceptable to injuries (keep the reps low).
NOTE FROM CHRIS LIFT:
I have found many older lifters can use moderate weights for high reps and prevent some injuries as they are in better condition but the ones that don't hit it hard and often need to stick to the lower reps just like Crains says.
Younger lifters will make gains because of the age, inexperience and general enthusiasm.........on any type of routine with or without gear.....as they reach and go into puberty and beyond the males have an increase of testosterone and growth hormone production which enhances their gains......the female to a much lesser degree has a similar type of advantage over the older lifter but not near anywhere the advantage the male has....and at an earlier age.......
The older lifter has less testosterone and growth hormone production so this will start to limit their gains....and the injury recuperation factor is a lot slower since repair of the body is much slower....
2. Sex of the person.
Form and style can be dictated by one's sex also and as mentioned before the gains as well, because of different hormone production levels...
3. Length of time trained.
Newer lifters need to keep to the simple routines.
More experienced lifters can do more and take on more training in their routines.
Also newer lifters need to train ligament and tendon strength, as their muscle strength will tend to be far ahead of ligament and tendon development...To avoid injury take everything at it's own pace......think long term.....
4. Location of training (and types and kinds of equipment).
Home hard core gyms have more opportunity for gains as they have what one needs (with workout partners).
Home gyms not well equipped are harder to make needed gains in (without workout partners).
Fitness/fluff gyms are hard to train in all together and gains are more minimal in the long run.
Hard core gyms for athletes are one of the best places to make the gains you need... they have the atmosphere...equipment..and the people...spotters....etc.....but these are becoming like dinosaurs.....
NOTE FROM CHRIS LIFT:
It is now so bad you can't find a decent big time GYM. There are some small private GYMS but if you are in a large GYM with all the little pretty stuff and you like it, you are never going to be BIG TIME.
5. Training partners.
Good training partners will speed up training momentum and gains...they will help encourage.....pushing each other is the name of the game to getting better.....you will force each other to workout and do what you are suppose to.....
Vit-min/protein/other supplements/etc......everyone needs these.....if you are not using them, they will limit your gains
Steroids and other ergogenic aids.....these must be taken into consideration when looking at some people's routines..as they were written by people using this type of advantage....so take nothing at face value.....
All types of supportive and injury protection equipment, as well as the style and makeup of each....The basic to the more scientifically advanced to the completely outlandish are decisions you will have to make and keep in mind.........
8. Time of day training.
If you are training hard; the evening is the best time...this is not always a viable option because of job...family...location...etc..
If you have to travel a long distance this can also cut into training.
This plays an important part in how fast one can make gains....
11. Height, weight, joint length and size as well as ligament and tendon attachments are important..(somewhat included in genetics). This will determine somewhat your form..style..and technique must be heeded as well as in looking at your potential.
12. Personal life.
Ones personal life ...good or bad ...hard or easy has a lot to do with gains...some are controllable...some are not.
13. Bad habits/good habits.
Smoking...drinking....etc....amount of hours of sleep...sleep environment..etc.
How and what you use for help in recovery after the workout......i.e..supplements...steroids....massages....hot tubs.....all sorts of different hot and cold therapies are available......EMS......
How you handle stress....hard training.....the ability to focus.....the ability to take nervousness and channel it towards your workout and meet...... your mental outlook is vitally important.....Too many lifters overlook this........They think getting wild and crazy is the answer......think again.....
I think this hits about everything......
Another Article on Form
Bodybuilding and Powerlifter's Form.
Why do you train as you train? and are you training correctly?
A Power lifter is an athlete who trains for starting strength; the ability to turn on as many muscle fibers instantaneously as possible. They also train for explosive strength; the ability to leave the muscles turned on to complete the movement of a particular lift. His goal is to increase limit strength (The force generated for one all out effort). This is all a Power lifter is concerned about. He is a quick twitch muscle fiber athlete. He is more apt to train using Compensatory Acceleration Training (C.A.T.) He will always train in the 55% to 95% range of 1RM, staying mostly in the 75% or > ranges.
A Bodybuilder is concerned with his appearance not his strength. He trains or needs to train to condition all muscle fibers, both the slow and quick twitch fibers. It is best described in Dr. Squat’s articles on Periodization, the ABC's of training. A bodybuilder will use weights ranging from 20% to 85%. He will use different reps, from 3 to as high as 20.
But they both should follow correct form during the lifts. This is crucial in Power Lifting. Incorrect form will result in a no lift in competition or severe injury in training or competition.
A body builder may not be as strict on form due to the fact he may not be lifting as heavy of weight or he is lifting weight in overloads and he can not follow proper form. But in the long run it may still cause injury such as tendonitis; due to the fact the muscle is not following their natural track of motion; causing inflamation at points of connection. Proper form enables you to lift heavier weights with less risk of injury but form does not increase your strength, it just enhances it.
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Statements contained herein have not been evaluated by
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intended to diagnose, treat and cure or prevent disease.
Always consult with your professional health care provider
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