1. Studies have shown that identical twins will never get the same results with the same plan, even if their genes are practically identical compared to total strangers.
2. No curls in the squat rack. Please leave the rack for those who wants to squat. It is already rare as hen’s teeth to find people who love to do squat, or just legs for that matter, you don’t want to mess up their day.
3. Your program is only as good as the answer you will give your trainer in your first consultation.
4. People will judge you on your workouts, nutritional choices or anything conditioning related because they all know better, or they just want to show you that what they do is better. So try, learn from your and their mistakes and do whatever the fuck you were going to do anyway. I would trust your instinct mare than theirs. Be observational and be as critic as they are about their opinion, because in the end, you do it for yourself.
5. You are the reflection of your last 6 weeks of training and nutrition. Think about it…
6. We must, at times, break the machine in order to make it better. Do stupid workouts, break the mold. Test your limits and get out of your comfort zone. Training at times can become methodical, by laziness or theoretical blindness. Try new tools and protocols, even those you did not believe in. You hate cardio? Mix the useful to the unpleasant and give strongman/energy system training a go.
7. The rule says;
Strength is build under 20 seconds of time under tension
Functional hypertrophy between 20 and 40 seconds
Hypertrophy between 40 and 70 seconds
Endurance at 70 seconds and beyond
Theoretically, the lower the time under tension, the higher the rest to optimally train and target the desired muscle fiber and quality.
What if we changed it up a little…
What would happen if you shave off 30 seconds to the rest intervals? Strength would become functional hypertrophy. Hypertrophy would become endurance work due to less than optimal rest between sets. Small changes can often lead to big results.
8. You actually gain lean muscle mass and lose fat, at the same time. The myth that states otherwise might be still alive because of those whow are afraid of working hard, those who think that cardio is the only way to lose fat, or those who still believe that they are some kind of superhero who as soon as they touch a weight, they grow huge disproportional muscles at an incredible rate. They also believe that eating meat will bring the same results, even if they don’t lift weights.
9. As you gain more experience, you should change your workouts at a faster rate. Beginners can manage to keep their programs for 6-8 weeks with average strength gains of 25% in their first three to six months.
10. Grip strength is a strong cardiovascular disease predictor for people of various economic and socio-cultural environments . These results suggest that muscle strength is a risk factor for cardiovascular disease and can even predict the risk of death in people who develop cardiovascular disease or not. What should we learn from this? Drop the straps when doing deadlifts and pull ups. The actual grip has nothing to do with the research though. Those who had a better grip were the strong ones, meaning they were mostly active and strong. The take home point is to strength train, which makes a body good and strong overall. But still, take out those straps, everybody needs more grip strength.
11. More carbs, less carbs, carb cycling, carb timing… The law of individuality rules them all. Also, point #5 states that you are the reflection of your last 6 weeks. Someone who gulps down carbs like there is no tomorrow should probably cut them for a while. A Carbophobic should probably start to incorporate a little in his diet.
Remember that the advice one may give can destroy the results of others. You are the only one who know dawn well what you should do about your diet.
12. A chain is only as strong as its weakest link. Indeed, we all know what our weaknesses are and, frankly, it’s rather boring and difficult to deal with our weaknesses. However, focus attention for a fixed period of time proves to be the best way to improve our weaknesses. So for a few weeks, your training should focus on these weaknesses. Drop the benchpress , the curls or the abs and do exercises for hamstrings and glutes, calves, or the shoulder girdle.