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Post by Intensity on Sept 4, 2007 9:55:31 GMT -5
I would like you to share with WOTW your favorite training principles. Consciously or not, we all fallow some training principles or parterns… or at least, there are some that we prefer and trust more than others… what are yours? This way, we'll see what is more popular and it will maybe give some new ideas to someone!!!
Mines are:
Intensity: I Strongly believe in reaching failure every working set
Constant changes: I believe that it's very important to constantly change the exercises, the reps range, the tempo and the rest time.
Mind Muscle Connection: In my opinion the weight we use is not as important as the feeling we get from it. So sometimes, heavier is not better.
Mo
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Post by QuietBob on Sept 4, 2007 11:21:19 GMT -5
Consistency: How many times have you heard somebody say, "I want to be as big/cut/strong as you (or somebody else)," and they show up to gym for awhile, then you don't see them for some time, then they're back, then not... Consistency in training and diet are key.
Effort: When you train, focus on what you're doing and give it your full attention. If you want results you shouldn't be able to carry on a conversation while you train.
Find what works for you: Just because a program works for somebody else (Pro or otherwise) doesn't mean it will work for you. Keep your mind open and pay attention to your body and results and see what works best for you.
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Post by Intensity on Sept 4, 2007 11:26:30 GMT -5
Consistency: How many times have you heard somebody say, "I want to be as big/cut/strong as you (or somebody else)," and they show up to gym for awhile, then you don't see them for some time, then they're back, then not... Consistency in training and diet are key. Effort: When you train, focus on what you're doing and give it your full attention. If you want results you shouldn't be able to carry on a conversation while you train. Find what works for you: Just because a program works for somebody else (Pro or otherwise) doesn't mean it will work for you. Keep your mind open and pay attention to your body and results and see what works best for you. So true... I honestly believe in these as much as those I wrote, thanks Bob!
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Post by Tim Wescott on Sept 4, 2007 11:36:45 GMT -5
I agree with all of the above,and I use all of the above in my training.
I also use visualization and I attempt to psyche myself up before training by going through my workout in my mind just as I would like to actually do it................gotta` develop a "Go TO WAR" attitude and leave all the bullsh*t outside the gym door....................FOCUS!!
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Post by Intensity on Sept 4, 2007 11:41:03 GMT -5
I agree with all of the above,and I use all of the above in my training. I also use visualization and I attempt to psyche myself up before training by going through my workout in my mind just as I would like to actually do it................gotta` develop a "Go TO WAR" attitude and leave all the bullsh*t outside the gym door....................FOCUS!! Yep Tim!!! And to help us developing this "go to war" attitude... these is nothing like Weight On The Web!!!!!
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Post by RUBICON19 on Sept 4, 2007 13:30:34 GMT -5
ONE WORD! "INTENSITY!"
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Post by beckie on Sept 4, 2007 15:58:56 GMT -5
Variation-I have been training for over 13 years now and my body doesn't respond the way it used to.By changing things up regularly I get better results. Visualisation-being able to get a pic in my head of what I'm about to do really connects the dots Instinct: A regular structured program is not always the best option-I like to go by what my body tells me it needs to work even if I don't like it
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Post by youngblood on Sept 4, 2007 21:12:16 GMT -5
All great responses, and I use all of these principles in my training. From Tim's "Visualizing" to intensity, consistency, and a few others. Here are some that have not been mentioned that I see/use. 1) make sure you leave the area that you're working in. If you're doing legs, walk away from the squat rack and return about a minute before the set begins. This prepares the mind for "go time." Also, something similar, is take your sweater off right before the set, then return to it in the rest period. 2) Always use the same weight if possible. When dieting, no reason to believe the "high reps will cut you up" myth. You'll keep your size "better" if you continue to lift your 120# DB's for 8, instead of doing 75's for 10 etc... 3) Variation works, but don't vary it too much!!! Some people like to 'never repeat' the same workout twice. This ends up confusing the body and it doesn't know what to adapt to. So, if you follow some sort of plan like periodization, P/RR/S, or similar programs, then your body won't be stubborn because it has learned there is a certain stimulus that's being given, will be sent in the coming weeks/days, and it knows how to respond. Anyway....maybe that's a bit to theoretical, or technical.
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Post by intenceman on Sept 4, 2007 23:35:12 GMT -5
Most of the above plus one criticall one that noone has mentioned yet- progression.
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Post by Intensity on Sept 5, 2007 8:55:16 GMT -5
Randy, that would make a great forum username ;-p Variation-I have been training for over 13 years now and my body doesn't respond the way it used to.By changing things up regularly I get better results. Visualisation-being able to get a pic in my head of what I'm about to do really connects the dots Instinct: A regular structured program is not always the best option-I like to go by what my body tells me it needs to work even if I don't like it Beckie, I also believe in instinct. I do have a general plan for my workouts, but I adjust it EVERY time I am in the gym All great responses, and I use all of these principles in my training. From Tim's "Visualizing" to intensity, consistency, and a few others. Here are some that have not been mentioned that I see/use. 1) make sure you leave the area that you're working in. If you're doing legs, walk away from the squat rack and return about a minute before the set begins. This prepares the mind for "go time." Also, something similar, is take your sweater off right before the set, then return to it in the rest period. 2) Always use the same weight if possible. When dieting, no reason to believe the "high reps will cut you up" myth. You'll keep your size "better" if you continue to lift your 120# DB's for 8, instead of doing 75's for 10 etc... 3) Variation works, but don't vary it too much!!! Some people like to 'never repeat' the same workout twice. This ends up confusing the body and it doesn't know what to adapt to. So, if you follow some sort of plan like periodization, P/RR/S, or similar programs, then your body won't be stubborn because it has learned there is a certain stimulus that's being given, will be sent in the coming weeks/days, and it knows how to respond. Anyway....maybe that's a bit to theoretical, or technical. Not too technical at all Youngblood! It's very logic and very well explained! Another great post Youngblood… you're the man! PS: I very like your principle #1… a great reminder, thanks Youngblood! Most of the above plus one criticall one that noone has mentioned yet- progression. Absolutely! That's why I like to use rest-pauses... it's a great way for me to increase the number of reps week after week for a targeted exercise over a period of 4 weeks.
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Post by youngblood on Sept 5, 2007 10:19:16 GMT -5
Most of the above plus one criticall one that noone has mentioned yet- progression. I think of progression, more as a result, or side effect if you will, of all the aforementioned principles. If you adhere to the principles, then you naturally progress because you will get stronger, gain more endurance, and be able to move forward in a linear fashion.
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Post by sicario on Sept 5, 2007 18:27:43 GMT -5
GOOD FORM, GOOD FORM, and GOOD FORM!!!!!!!!!!!!!!!!!!!!!! I think that it is THE most important training principal to follow, even if Joe Weider didn't invent it himself, lol. There is NO substitute for good form, it helps to avoid injuries, and insures that you are working the TARGET MUSCLE, and not every muscle in your body BUT the TARGET MUSCLE!!!!!!!!!!!!!
USING THE HEAVIEST WEIGHTS POSSIBLE FOR A GIVEN REP RANGE, WHILE NOT NEGLECTING GOOD FORM!!!!!!!!!!! Aside from the warm up sets, I always use the heavyest weight I can do for a given rep range. If it's ten reps I make sure I'm pushing myself to get out the tenth rep on that set. Just "cruising" to your heavyest set won't cut it if you want to get bigger and stronger. You MUST go as heavy as possible on every "work set" if you want to progress!!!!!!!!!!! Vin.
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Post by Intensity on Sept 5, 2007 19:05:57 GMT -5
Most of the above plus one criticall one that noone has mentioned yet- progression. I think of progression, more as a result, or side effect if you will, of all the aforementioned principles. If you adhere to the principles, then you naturally progress because you will get stronger, gain more endurance, and be able to move forward in a linear fashion. Maybe it's just a question of terminology here! So progression can be a result when it means "getting better" or "getting stronger" but I believe that it can also be a principle if it means "overload" in order to force the muscles to adapt to an heavier stimulation
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Post by Intensity on Sept 6, 2007 8:06:04 GMT -5
GOOD FORM, GOOD FORM, and GOOD FORM!!!!!!!!!!!!!!!!!!!!!! I think that it is THE most important training principal to follow, even if Joe Weider didn't invent it himself, lol. There is NO substitute for good form, it helps to avoid injuries, and insures that you are working the TARGET MUSCLE, and not every muscle in your body BUT the TARGET MUSCLE!!!!!!!!!!!!! You are right Vin! We tend to forget that weight lifting is a long term sport so staying away from injuries is a major key to success! Good form is a priority! I would also say that it's a lot related to the mind-muscle connection and consistency principles USING THE HEAVIEST WEIGHTS POSSIBLE FOR A GIVEN REP RANGE, WHILE NOT NEGLECTING GOOD FORM!!!!!!!!!!! Aside from the warm up sets, I always use the heavyest weight I can do for a given rep range. If it's ten reps I make sure I'm pushing myself to get out the tenth rep on that set. Just "cruising" to your heavyest set won't cut it if you want to get bigger and stronger. You MUST go as heavy as possible on every "work set" if you want to progress!!!!!!!!!!! Vin. Intensity again
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Post by youngblood on Sept 6, 2007 14:26:36 GMT -5
GOOD FORM, GOOD FORM, and GOOD FORM!!!!!!!!!!!!!!!!!!!!!! I think that it is THE most important training principal to follow, even if Joe Weider didn't invent it himself, lol. There is NO substitute for good form, it helps to avoid injuries, and insures that you are working the TARGET MUSCLE, and not every muscle in your body BUT the TARGET MUSCLE!!!!!!!!!!!!! I think good form is certainly important...however with that being said! It's OK to loosen up your form in the later reps of the set, and cheat. Most likely you will not get hurt because you've already been doing X amount of reps and the blood is already there. When I say "loosen up" I don't mean doing deadlifts like you're giving birth like you see on YouTube!!! Bouncing of the legs during curls, arch the back A LITTLE BIT on Bench Presses etc...just something to keep stimulus on the muscle and get an extra rep or two. Not cheating where you...well, cheat the muscle!
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Post by mrbeefy on Sept 6, 2007 15:03:19 GMT -5
I agree with all the above...PLUS: MOTIVATION You have to push through...you have to keep YOURSELF going. One word: SPANDEX Whatever gets you through your workout! What do ya think, YB?
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Post by Tim Wescott on Sept 6, 2007 17:25:35 GMT -5
GOOD FORM, GOOD FORM, and GOOD FORM!!!!!!!!!!!!!!!!!!!!!! I think that it is THE most important training principal to follow, even if Joe Weider didn't invent it himself, lol. There is NO substitute for good form, it helps to avoid injuries, and insures that you are working the TARGET MUSCLE, and not every muscle in your body BUT the TARGET MUSCLE!!!!!!!!!!!!! I think good form is certainly important...however with that being said! It's OK to loosen up your form in the later reps of the set, and cheat. Most likely you will not get hurt because you've already been doing X amount of reps and the blood is already there. When I say "loosen up" I don't mean doing deadlifts like you're giving birth like you see on YouTube!!! Bouncing of the legs during curls, arch the back A LITTLE BIT on Bench Presses etc...just something to keep stimulus on the muscle and get an extra rep or two. Not cheating where you...well, cheat the muscle! It`s called "controlled cheating" YB,and I agree with you once again,as well as agreeing with Vin also. Good thread!
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Post by Intensity on Sept 7, 2007 7:41:19 GMT -5
I agree with all the above...PLUS: MOTIVATION You have to push through...you have to keep YOURSELF going. One word: SPANDEX Whatever gets you through your workout! What do ya think, YB? I dont know if Motivation is a principle, but it is for sure in my opinion THE MOST IMPORTANT aspect of everything we do in our life... it's a determining key to success" In the same category, I would say Knowledge... because once we're motivated to do what we must... we need to KNOW what we must do...
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Post by intenceman on Sept 14, 2007 2:38:25 GMT -5
All of the above again. I should elaborate on progression- The name of the game is progressive resistance training. If you never increase the resistance -as mentioned before, the overload principle, you won't get bigger and stronger. The other principles are adjuncts. By themselves they won't make you progress, they are methods or techniques, not the fundamental stimulus. Even Mentzer blew this one at times, intensity is what happens when you're going ballls out with a heavy weight, not the cause, but an effect- albeit a critocal one. All the 'systems' out there MuST follow this- to the extent they do- they are valid. To the extent they dont- they're not.
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Post by cuts280 on Sept 14, 2007 3:51:38 GMT -5
First and foremost is a strong gameplan ( structuring the routine,exercises, sets, reps, progression etc) as per the goals of an individual. Tunnel vision of your goals followed by consistency in doing it day in day out. 24/7 may it be the diet or training(Look who is talking,lol). This propelled by insane desire to succeed, settle for nothing but the best and having a great deal of positive attitude and belief in oneself. Nuff said. ;-)
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