guardianactual
MuscleChemistry Registered Member
MAKING GAINS
I gave you some dos, now here a few don'ts! If the idea of systematically increasing your strength or muscle size sounds appealing—and we're betting that it does—here are four additional points to consider.
1 DON'T LOSE TRACK OF WHERE YOU STAND BECAUSE YOU NEED TO KNOW
Remembering your weights, sets, and reps from one workout to the next is difficult, especially if you're trying to ensure proper and effective overload. So keep a journal that carefully logs your workouts. Better yet, track your workouts throug jounals. You'll then know exactly what you need to do to surpass your previous targets.
"I try to log my workouts but don't always have time to; however, at least once a week I write down any improvements that I saw from the previous week," says Scheerer, who has been competing for five years. "Jornals are a great way to keep track and be able to include progress pictures."
2 DON'T TRY TO INCREASE ALL THE OVERLOAD FACTORS AT ONCE
We provided a number of means to progressively increase the overload, but you should attempt only 1-2 factors at a given time. Increasing them all at the same time can lead to overtraining or injury. What's more, it'll make it difficult to measure which factors are most effective and which are not. Everyone's muscle fibers are different, and certain techniques will prove more beneficial and helpful than others.
3 DON'T EXPECT GAINS TO CONTINUE UPWARD INDEFINITELY
Many beginners experience fairly dramatic strength gains in the first few months of training. They have neuromuscular adaptation to thank as much as anything, but gains from this source will slow as you progress. Some weeks you may find it easy to do a couple more reps, while at other times you might struggle to do just the same number.
For advanced lifters, making even small gains can be agonizingly difficult. Here, a systematic approach in which you plan a specific strategy, as top Olympic lifters and powerlifters follow, will be the best way to continue making progress.
4 DON'T MISTAKE CHEATING FOR PROGRESSIVE OVERLOAD
Finally, remember that it's easy to generate body English and use sloppy form in the name of increasing the weight on the bar or intensity in one form or another. For example, bouncing the bar off your chest may look like you're getting stronger, but cheating actually takes stress off the working muscles and increases your risk of injury. It only counts if you use good form.
I gave you some dos, now here a few don'ts! If the idea of systematically increasing your strength or muscle size sounds appealing—and we're betting that it does—here are four additional points to consider.
1 DON'T LOSE TRACK OF WHERE YOU STAND BECAUSE YOU NEED TO KNOW
Remembering your weights, sets, and reps from one workout to the next is difficult, especially if you're trying to ensure proper and effective overload. So keep a journal that carefully logs your workouts. Better yet, track your workouts throug jounals. You'll then know exactly what you need to do to surpass your previous targets.
"I try to log my workouts but don't always have time to; however, at least once a week I write down any improvements that I saw from the previous week," says Scheerer, who has been competing for five years. "Jornals are a great way to keep track and be able to include progress pictures."
2 DON'T TRY TO INCREASE ALL THE OVERLOAD FACTORS AT ONCE
We provided a number of means to progressively increase the overload, but you should attempt only 1-2 factors at a given time. Increasing them all at the same time can lead to overtraining or injury. What's more, it'll make it difficult to measure which factors are most effective and which are not. Everyone's muscle fibers are different, and certain techniques will prove more beneficial and helpful than others.
3 DON'T EXPECT GAINS TO CONTINUE UPWARD INDEFINITELY
Many beginners experience fairly dramatic strength gains in the first few months of training. They have neuromuscular adaptation to thank as much as anything, but gains from this source will slow as you progress. Some weeks you may find it easy to do a couple more reps, while at other times you might struggle to do just the same number.
For advanced lifters, making even small gains can be agonizingly difficult. Here, a systematic approach in which you plan a specific strategy, as top Olympic lifters and powerlifters follow, will be the best way to continue making progress.
4 DON'T MISTAKE CHEATING FOR PROGRESSIVE OVERLOAD
Finally, remember that it's easy to generate body English and use sloppy form in the name of increasing the weight on the bar or intensity in one form or another. For example, bouncing the bar off your chest may look like you're getting stronger, but cheating actually takes stress off the working muscles and increases your risk of injury. It only counts if you use good form.
