aliquis
2004-07-07, 09:51
http://www.hardgainer.com/articles/20-60.html
2
Work out no more than two times per week. Less is definitely more. This is a lesson that took me years to learn. If you’re working hard, two sessions per week can get the job done.
3
No explosive lifting. If you want to lift weights for a lifetime, and have a healthy body void of injury, perform your reps with a deliberate and constant rate. Remember that there are always people who can lift explosively and not suffer injury. But, they are in the minority.
6
Don’t perform the following exercises: press behind neck, bench press to the neck, cambered bar bench press, stiff-legged deadlifts off high blocks, Smith machine anything, hack squat, 45-degree plate-loading leg press, or super-wide chins. For the majority of people, these exercises are “body wreckers.”
8
Don’t train like you’re lifting in a competition when you aren’t a competitive lifter. Too many trainees train like competitive lifters and use low reps and heavy weights too frequently. This type of lifting takes a toll on the body. The ramifications of this practice may not show up for years. Even competitive lifters should limit the use of heavy weights and low reps until just prior to a competition.
9
Do only one work set per exercise. If you can get the job done in one set, why bother with another?
11
Check your ego at the door. Ego is the mortal enemy of common sense. The macho bull being spewed by some “experts” with egos bigger than a house will likely get you injured. Don’t let your ego be your guide in lifting.
17
Get as much sleep as possible. Sleep is a very important element of recovery. Staying up and watching the late show should not take priority over the health benefits of good night’s rest. Where I work, most people’s engines are running on the caffeine that they consume by the gallon when they drink coffee each day to stay awake. If you don’t get enough sleep, you’re sure to short circuit your efforts in the gym.
:(
21
Never wear a belt, knee wraps, or tight lifting suit. Belts, knee wraps and lifting suits are nothing but aids to demonstrate strength, not build it. If you’re a competitive lifter and feel you must use this equipment to be on a level playing ground, then limit their use to just before the contest. And don’t buy into the philosophy that this equipment “prevents injuries.” See #11 for another reason that probably hits closer to the truth.
27
Focus on the basic compound exercises. Squats, deadlifts, Trap Bar deadlifts, presses, rows, chins and bench presses are all examples of exercises with a definite bang for the buck for building muscle and strength. Leg extensions, triceps pushdowns, concentration curls, shoulder laterals and pec flyes are not.
28
Use a range-of-motion in your exercises suitable to your body structure and flexibility without exaggeration. Don’t perform exercises with exaggeration in the stretch positions. This will likely lead to injury and you don’t get any benefit from the extra stretch.
21 och 27 tillhör väl det som "gäller här", så där kanske det inte finns så många kommentarer, men resten då? Tränar de flesta här med alldeles för många set och alldeles för ofta? För många tramsövningar? För tungt? Kommer kroppen palla det i det långa loppet?
Skriv era åsikter om ovanstående punkter eller hitta på egna.
2
Work out no more than two times per week. Less is definitely more. This is a lesson that took me years to learn. If you’re working hard, two sessions per week can get the job done.
3
No explosive lifting. If you want to lift weights for a lifetime, and have a healthy body void of injury, perform your reps with a deliberate and constant rate. Remember that there are always people who can lift explosively and not suffer injury. But, they are in the minority.
6
Don’t perform the following exercises: press behind neck, bench press to the neck, cambered bar bench press, stiff-legged deadlifts off high blocks, Smith machine anything, hack squat, 45-degree plate-loading leg press, or super-wide chins. For the majority of people, these exercises are “body wreckers.”
8
Don’t train like you’re lifting in a competition when you aren’t a competitive lifter. Too many trainees train like competitive lifters and use low reps and heavy weights too frequently. This type of lifting takes a toll on the body. The ramifications of this practice may not show up for years. Even competitive lifters should limit the use of heavy weights and low reps until just prior to a competition.
9
Do only one work set per exercise. If you can get the job done in one set, why bother with another?
11
Check your ego at the door. Ego is the mortal enemy of common sense. The macho bull being spewed by some “experts” with egos bigger than a house will likely get you injured. Don’t let your ego be your guide in lifting.
17
Get as much sleep as possible. Sleep is a very important element of recovery. Staying up and watching the late show should not take priority over the health benefits of good night’s rest. Where I work, most people’s engines are running on the caffeine that they consume by the gallon when they drink coffee each day to stay awake. If you don’t get enough sleep, you’re sure to short circuit your efforts in the gym.
:(
21
Never wear a belt, knee wraps, or tight lifting suit. Belts, knee wraps and lifting suits are nothing but aids to demonstrate strength, not build it. If you’re a competitive lifter and feel you must use this equipment to be on a level playing ground, then limit their use to just before the contest. And don’t buy into the philosophy that this equipment “prevents injuries.” See #11 for another reason that probably hits closer to the truth.
27
Focus on the basic compound exercises. Squats, deadlifts, Trap Bar deadlifts, presses, rows, chins and bench presses are all examples of exercises with a definite bang for the buck for building muscle and strength. Leg extensions, triceps pushdowns, concentration curls, shoulder laterals and pec flyes are not.
28
Use a range-of-motion in your exercises suitable to your body structure and flexibility without exaggeration. Don’t perform exercises with exaggeration in the stretch positions. This will likely lead to injury and you don’t get any benefit from the extra stretch.
21 och 27 tillhör väl det som "gäller här", så där kanske det inte finns så många kommentarer, men resten då? Tränar de flesta här med alldeles för många set och alldeles för ofta? För många tramsövningar? För tungt? Kommer kroppen palla det i det långa loppet?
Skriv era åsikter om ovanstående punkter eller hitta på egna.