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Thread: Training Tips

  1. #21
    Proficient Brother florencenoir's Avatar
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    Quote Originally Posted by Mobster View Post
    Training Tip No8
    Get the pyramid right
    Here in the UK we have a phrase from wayyyyy back in the day which goes 'don't put the cart before the horse'. I'm reminded of that when I see guys think they can't train (even beginners) without drugs. Yet the reality is, even if you're an out and out fkin freak, the LEAST amount of time you should train before steroids is 2 years. And those two years should be like you're in prison or a monk. Meals on time, lights out on time, training 100% every time. Even then Evo's advice is ALWAYS gonna be don't use gear until you hit the right age (not 18 then).

    When you see (and you do see them) average looking guys discussing peptide use the 'cart's' way out in front. The TOP of the pyramid is insulin, peptides, GH and so on. Not the bottom. What's the point of using pro and competition drugs to 'look good on the beach' If your diet is crap, if training is half-assed then FORGET the tip top stuff.

    Get the basics right first
    Man... this also should be on the the first five tips... I say it all the time... Results should come without drugs... in strength and aesthetics.

    I repeat and repeat, specially for women who approach me to help with drugs. I always tell them that for us ladies... we need to be extra careful because we can have all virilizing effects without aesthetics results. Most of the time only with diet and training, specially TIME, women have great results and most of them give up the idea of ​​using drugs.

    Sent from my ASUS_Z012DC using Tapatalk

  2. #22
    Moderator Mobster's Avatar
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    Quote Originally Posted by florencenoir View Post
    Man... this also should be on the the first five tips... I say it all the time... Results should come without drugs... in strength and aesthetics.

    I repeat and repeat, specially for women who approach me to help with drugs. I always tell them that for us ladies... we need to be extra careful because we can have all virilizing effects without aesthetics results. Most of the time only with diet and training, specially TIME, women have great results and most of them give up the idea of ​​using drugs.

    Sent from my ASUS_Z012DC using Tapatalk
    Great Flo. Using DNP without a diet... stupid. People do. Then they, in spite of many warnings, will double the dose 'cos double the dose means double the loss right' (the answer is no). And that's just one example of ass backwards thinking.

    Multiple record holder. British and European Grip Champion. Magazine writer. Strength Training Coach. Former supplement company owner.

  3. #23
    Moderator Mobster's Avatar
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    Training Tip No9
    Keep A Log
    Although there are apps I prefer using a pen and a notepad or book. The simple act of writing it reinforces it over using an app. Don't get me wrong the better apps can and do track progress using algorithms. But so does flipping back and looking. Keeping one online can also help with having others look at it offering tips and support. It doesn't matter if it's a dietary log, bodybuilding log or strength log.

    Here's the thing. If you've been training for any length of time you'll see members at the gym who wanna lose weight, but don't. Who want big arms, but don't have them. Who wanna be stronger but aren't. And yet they've been using the gym for FKIN AGES. Sometimes FKIN YEARS! WTF??!! Now either they fool themselves better than the line of BS they gave you or they're convinced by being in the gym equates to progress.

    Now I don't give a f**k what it is you're trying to achieve. Lean and mean is as fine as HUGE and nasty. But if you've made zero progress... why? So write down the aim. Work out how you're gonna get there. Hit the numbers. And log it. Yes you'll have sessions where you can't do it every time. That's ok. But over weeks, months and years you should be making small but steady steps towards the target. One more rep than last week = progress. And in the heat of the moment did you do 10... or was it 11? And then trying to remember that a week later... forget it. So write it down. Use a LOG

    Multiple record holder. British and European Grip Champion. Magazine writer. Strength Training Coach. Former supplement company owner.

  4. #24
    Proficient Brother florencenoir's Avatar
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    Quote Originally Posted by Mobster View Post
    Great Flo. Using DNP without a diet... stupid. People do. Then they, in spite of many warnings, will double the dose 'cos double the dose means double the loss right' (the answer is no). And that's just one example of ass backwards thinking.
    For women then... diet pills are like jujubes... most of the women who go to my practice have practically tried every "magic pill" ... the only thing they have not tried is to change their eating habits.

    Losing weight is easy, drugs and extreme diet will shred 10kg of weight (not necessarily fat) in 1 month but... how people intend to maintain the loss? Sustainable maintenance is difficult. So... changing habits while losing weight, for me, is the best strategy... when you reach maintenance is much easier and diet itself can be much less stressful.

    Sent from my ASUS_Z012DC using Tapatalk

  5. #25
    Proficient Brother florencenoir's Avatar
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    Quote Originally Posted by Mobster View Post
    Training Tip No9
    Keep A Log
    Although there are apps I prefer using a pen and a notepad or book. The simple act of writing it reinforces it over using an app. Don't get me wrong the better apps can and do track progress using algorithms. But so does flipping back and looking. Keeping one online can also help with having others look at it offering tips and support. It doesn't matter if it's a dietary log, bodybuilding log or strength log.

    Here's the thing. If you've been training for any length of time you'll see members at the gym who wanna lose weight, but don't. Who want big arms, but don't have them. Who wanna be stronger but aren't. And yet they've been using the gym for FKIN AGES. Sometimes FKIN YEARS! WTF??!! Now either they fool themselves better than the line of BS they gave you or they're convinced by being in the gym equates to progress.

    Now I don't give a f**k what it is you're trying to achieve. Lean and mean is as fine as HUGE and nasty. But if you've made zero progress... why? So write down the aim. Work out how you're gonna get there. Hit the numbers. And log it. Yes you'll have sessions where you can't do it every time. That's ok. But over weeks, months and years you should be making small but steady steps towards the target. One more rep than last week = progress. And in the heat of the moment did you do 10... or was it 11? And then trying to remember that a week later... forget it. So write it down. Use a LOG
    Exactly how can you manipulate the variables of you training or diet if you don't know what you are doing.

    Like the phrase... If you don't know, you don't grow.
    And progression is not always linear.

    Sent from my ASUS_Z012DC using Tapatalk

  6. #26
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    Quote Originally Posted by Mobster View Post
    Very true. Press 200lbs overhead, bench 300lbs or dips with weight added and you don't need tricep isolation exercises.

    So courtesy of Stevesmi

    Training Tip No3
    Compounds first
    If, as above, you can master the form then learn to move heavy weight in what we call the compound movements then you'll not only be strong but, genetics allowing, be a big (or bigger) mofo.

    Compounds, simply put, use the biggest amount of muscle tissue. Examples like chins working the grip and forearms just holding the bar, biceps, back and rear delts in the actual pull up and so on. Squats (over the leg press) cos not only are you working the hams and quads but also (just for balance) calves and your core.

    In my older books they suggested an average Joe ought to try to work to the following: 300-400-500 (that's bench, squat and deadlift). Start repping those and you'll start looking like a monster. Throw in 200lbs overhead, 100lbs on dips and chins and you'll be in the 5%. Look around any gym and see if it's not true.
    Dont forget that not every movement should be locked out.

    Barbell shoulder press (seated).

    i see lots of people locking the elbows at the top of the movement which removes the tension on the shoulders and puts most of the stress on the elbow joints.

    Preacher curls
    Preacher curls shouldn't come up all the way because the weight will just rest on the elbows/forearms that are resting on the bench. and etc.

    usually this is because of a misconception about full range of motion.

  7. #27
    Moderator Mobster's Avatar
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    Quote Originally Posted by florencenoir View Post
    For women then... diet pills are like jujubes... most of the women who go to my practice have practically tried every "magic pill" ... the only thing they have not tried is to change their eating habits.

    Losing weight is easy, drugs and extreme diet will shred 10kg of weight (not necessarily fat) in 1 month but... how people intend to maintain the loss? Sustainable maintenance is difficult. So... changing habits while losing weight, for me, is the best strategy... when you reach maintenance is much easier and diet itself can be much less stressful.

    Sent from my ASUS_Z012DC using Tapatalk
    I'll add a tip on that now:

    Training Tip No10 and 11
    Keeping gains and maintaining losses.
    Whether you want to add and keep muscle or lose fat and keep it off the same tip applies. You need to adjust to the new weight. I'll use a simple, if inaccurate, example or two;

    Let's say you was 200lbs on 2800kcals. You went on cycle and added 5lbs. Now you're 205lbs. To gain the 5lbs you ate 3200kcals. If you wanna keep the 5lbs you'll need to eat more than the 2800kcals that you did when you weighed 200lbs

    The same analogy applies to fat loss. It's no good taking a bunch of drugs and working out like crazy (inc cardio) as well as cutting 400 or more calories from your diet. Then, having hit your loss target (lets say 200lbs down to 195lbs) reverting to the exact same diet you was eating before.

    And this happens all the fkin time. Then the person will blame their genes, the drugs, their coach/nutritionist/diet guru, the diet, the size of ducks in the local parks pond (lol). Anything except for the fact that they didn't make the adjustment they needed to. And it's pretty much that simple.

    Multiple record holder. British and European Grip Champion. Magazine writer. Strength Training Coach. Former supplement company owner.

  8. #28
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    Thank you for the exercises

  9. #29
    Moderator Mobster's Avatar
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    Quote Originally Posted by Dustin74 View Post
    Thank you for the exercises
    Let us know how you get on.

    Multiple record holder. British and European Grip Champion. Magazine writer. Strength Training Coach. Former supplement company owner.

  10. #30
    Moderator Mobster's Avatar
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    Training Tip No12
    Being analytical
    It's all too easy to enjoy your training, diets and even steroid/sarm cycles without looking to see if improvements could be made. Let me give an example of a mistake I made some years back.

    I was allowing my form on overhead seated presses to get stupidly bad. My right arm would be locked out and my left only half up. At some point I realized how silly this was. Backed off by taking 20-kilos / 44lbs off the bar. I then restarted with a very much better form. Six or so weeks later I was back to 120-kilos for reps but with a LOT better form. In my case not only was the form an issue but so was my ego.

    Look at what you're doing and what you've done and see if improvements can be made. Do this constantly.

    Multiple record holder. British and European Grip Champion. Magazine writer. Strength Training Coach. Former supplement company owner.

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