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List of things that your older self would tell your younger self when it comes to lifting.
Posted on 3/13/23 at 7:50 am
Posted on 3/13/23 at 7:50 am
My number one is progressive overload on compound lifts.
Normally, I’m lifting in 3 rep ranges: 10, 5 and 1. For me, it has been:
10 reps are around 75%
5 around 85%
1 would be sets of heavy singles (close to a 1RM)
If, during any set of those rep ranges, I had more in the tank, I add weight for the next set and continue to do so throughout the workout.
The next time I do the same workout, my 1st working set starting weight would be at least my previous 2nd set’s weight.
Example:
215-225-235-240-245 would become 225-235-?-?-?
I’ll try to do this every chance I get over a 6 week period before a deload phase.
Any other tips?
Normally, I’m lifting in 3 rep ranges: 10, 5 and 1. For me, it has been:
10 reps are around 75%
5 around 85%
1 would be sets of heavy singles (close to a 1RM)
If, during any set of those rep ranges, I had more in the tank, I add weight for the next set and continue to do so throughout the workout.
The next time I do the same workout, my 1st working set starting weight would be at least my previous 2nd set’s weight.
Example:
215-225-235-240-245 would become 225-235-?-?-?
I’ll try to do this every chance I get over a 6 week period before a deload phase.
Any other tips?
This post was edited on 3/13/23 at 7:54 am
18
Posted on 3/13/23 at 10:30 am to Blutarsky
Do what you did and don’t ever take a long break
Posted on 3/13/23 at 1:16 pm to Blutarsky
Don’t do it it’s not worth it it’s really just an addiction caused by underlying self esteem issues
Posted on 3/13/23 at 3:28 pm to Blutarsky
For gods sake don’t stop lifting when you’re in your prime. You just did 420 for 2 feet up bench. Why are you quitting???
Posted on 3/13/23 at 3:51 pm to Blutarsky
1) Don’t get caught up chasing a #. Instead, focus on getting stronger than you were the day before. If you can learn to do this it becomes “more about the journey than the destination”.
2) Hit your macros consistently
3) Don’t go “all or nothing” where you’re eating skinless chicken breasts and broccoli when you’re hitting the gym and pizza and beer just because your schedule was busy this week
4) Find someone who looks, performs or lives (depending on why you’re lifting) the way you want to and do what they do.
5) Other than protein and creatine supplements are mostly just a $$$ suck.
6) Consistency is critical. Show up and put in the work. Results will follow.
ETA: I lifted a bit in high school and maybe for 6 months in college. When I was 31 I decided I needed to get into something to keep me motivated and work on progressing. I picked powerlifting out of a hat and have hit some decent numbers in the last 5 years or so.
S: 545
B: 335
D: 595
I wish I knew then what I know now but it’s never too late to be stronger than you were yesterday.
2) Hit your macros consistently
3) Don’t go “all or nothing” where you’re eating skinless chicken breasts and broccoli when you’re hitting the gym and pizza and beer just because your schedule was busy this week
4) Find someone who looks, performs or lives (depending on why you’re lifting) the way you want to and do what they do.
5) Other than protein and creatine supplements are mostly just a $$$ suck.
6) Consistency is critical. Show up and put in the work. Results will follow.
ETA: I lifted a bit in high school and maybe for 6 months in college. When I was 31 I decided I needed to get into something to keep me motivated and work on progressing. I picked powerlifting out of a hat and have hit some decent numbers in the last 5 years or so.
S: 545
B: 335
D: 595
I wish I knew then what I know now but it’s never too late to be stronger than you were yesterday.
This post was edited on 3/13/23 at 3:58 pm
Posted on 3/13/23 at 4:07 pm to Blutarsky
You can’t gain mass without gaining weight. you have to be in a calorie and protein surplus. I I think the workout program is less important as long as you’re doing it with sufficient intensity and frequency.
Posted on 3/13/23 at 4:35 pm to Blutarsky
1. start younger
2. stop drinking
3. dont obsess about the scale/weight
2. stop drinking
3. dont obsess about the scale/weight
This post was edited on 3/13/23 at 4:37 pm
Posted on 3/13/23 at 4:53 pm to BillyGibbons
Y’all ever wish you could’ve been dealt a different hand and been born a fat person. Like you could have a whole fat life with fat wife, fat house, fat truck, the whole 9 yards. I feel like they’re always super happy
Posted on 3/14/23 at 5:17 am to el Gaucho
It’s a marathon, not a sprint.
I’ll be lifting until I’m dead in my early 100s.
I’ll be lifting until I’m dead in my early 100s.
Posted on 3/14/23 at 5:54 am to el Gaucho
quote:
Y’all ever wish you could’ve been dealt a different hand and been born a fat person. Like you could have a whole fat life with fat wife, fat house, fat truck, the whole 9 yards. I feel like they’re always super happy
Posted on 3/14/23 at 7:30 am to el Gaucho
quote:
felt like they were always super happy
We are, Cher.
Posted on 3/14/23 at 10:24 am to Blutarsky
don't stop lifting just because you want to get drunk at reggies
Posted on 3/14/23 at 12:30 pm to Blutarsky
don't let intimidation/embarrassment keep you out of the gym.
Younger me was embarrassed that my bench numbers were nowhere near what others were doing
15+ years later, I just don't have a great bench
Younger me was embarrassed that my bench numbers were nowhere near what others were doing
15+ years later, I just don't have a great bench
This post was edited on 3/14/23 at 12:33 pm
Posted on 3/14/23 at 1:06 pm to Blutarsky
Don't get impatient. Stay away from the gear.
Do more cardio.
Do more cardio.
Posted on 3/14/23 at 1:37 pm to Blutarsky
Eat more.
I was obsessed with no getting fat and staying lean, but I did so much extra cardio, and ate so little, I never could get lean muscle gains.
I was lean as hell (6’2” 165) and lifted a lot. But because I would run 10 miles in the morning and then lift in the evenings and my dinner would be like a turkey sandwich, I never gained any mass whatsoever.
I was obsessed with no getting fat and staying lean, but I did so much extra cardio, and ate so little, I never could get lean muscle gains.
I was lean as hell (6’2” 165) and lifted a lot. But because I would run 10 miles in the morning and then lift in the evenings and my dinner would be like a turkey sandwich, I never gained any mass whatsoever.
Posted on 3/14/23 at 1:59 pm to Salmon
I wish I knew about trap bar deadlift (or deadlift period) when I was in high school. I strictly backsquatted for legs back then, so was quad dominant.
Posted on 3/14/23 at 3:33 pm to Salmon
quote:
I was lean as hell (6’2” 165)
Damn! That was below ideal weight, correct?
Posted on 3/14/23 at 4:28 pm to Blutarsky
Strengthen hip flexors from the start.
Stretch lats regularly.
Don't ever train triceps (read: skullcrushers) while on edibles.
Stretch lats regularly.
Don't ever train triceps (read: skullcrushers) while on edibles.
Posted on 3/15/23 at 8:09 am to Blutarsky
Find a plan/program and stick to it. I spent a lot of my youth doing bro stuff and just f'ing around the gym.
Focus on core barbell lifts
Drink in moderation and don't do drugs.
Focus on core barbell lifts
Drink in moderation and don't do drugs.
Posted on 3/15/23 at 10:50 am to Blutarsky
Lifting? nothing. Nutrition? Would have tons to tell him.
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