Luke530
New member
- Awards
- 0
I - LIFT BIG - I
Give your muscles a reason to grow. Don't do endless sets, be intense. Go heavy, but don't remain much longer than an hour. Train 3-4 days a week. Work hard, Train smart!
II - EAT BIG - II
You must eat to grow. For gaining, check our YellowJacket's post in the nutrition section for proper caloric intake calculations and macronutrient ratios. Cut junk food. You will crave chicken breasts, tuna shakes, pasta and chocolate milk.
III - SLEEP - III
Recovery is key. If you're an meso/endomorph, get 8-9 hours a day, an ectomorph needs at least 6-7. You grow outside the gym, not in. The more the better!
IV - WATER WATER EVERYWHERE - IV
Carry that gallon jug with you at all times (practical or not!). Drink 8 litres a day. Keeps you well-hydrated so you can train at your best and have your caloric needs in check.
V - COMMIT - V
If you're not sick or injured, you must train. You start skipping... you might as well forget those dreams. You must want to become that impressive physique before you can begin building it. Get yourself a reliable training partner.
VI - YOU AIN'T SQUAT 'TIL YOU SQUAT - VI
If you have legs, a desire to grow and your back is OK, you must squat. Without the king of exercises, your growth is going to suffer. Squats develop more than just legs.
VII - CHANGEUP FREQUENTLY - VII
Change your routine around frequently. Every 3-6 weeks, vary the order that you do your routine, or change your whole style altogether. Try HIT, super-slow, negative training, high volume, etc.
VIII - DON'T OVERTRAIN - VIII
A good routine is brief, intense, and only has a few exercises per bodypart. Limit the total number of sets you do. If your progress is slowing, you're getting injuried or sick frequently, then it's time to take a break. Take 4-6 days off, and then go back at it. Don't be surprised if you're stronger after your layoff.
IX - HEAL - IX
Once you're injured, take a break. Lose 2 weeks training now, or prepare to keep those injuries forever.
X - FORM - X
Anyone can throw around the weights. Concentrate on good form, and then let the numbers follow. Get a full range of motion and be proud that you're one of the few who actually trains properly.
Give your muscles a reason to grow. Don't do endless sets, be intense. Go heavy, but don't remain much longer than an hour. Train 3-4 days a week. Work hard, Train smart!
II - EAT BIG - II
You must eat to grow. For gaining, check our YellowJacket's post in the nutrition section for proper caloric intake calculations and macronutrient ratios. Cut junk food. You will crave chicken breasts, tuna shakes, pasta and chocolate milk.
III - SLEEP - III
Recovery is key. If you're an meso/endomorph, get 8-9 hours a day, an ectomorph needs at least 6-7. You grow outside the gym, not in. The more the better!
IV - WATER WATER EVERYWHERE - IV
Carry that gallon jug with you at all times (practical or not!). Drink 8 litres a day. Keeps you well-hydrated so you can train at your best and have your caloric needs in check.
V - COMMIT - V
If you're not sick or injured, you must train. You start skipping... you might as well forget those dreams. You must want to become that impressive physique before you can begin building it. Get yourself a reliable training partner.
VI - YOU AIN'T SQUAT 'TIL YOU SQUAT - VI
If you have legs, a desire to grow and your back is OK, you must squat. Without the king of exercises, your growth is going to suffer. Squats develop more than just legs.
VII - CHANGEUP FREQUENTLY - VII
Change your routine around frequently. Every 3-6 weeks, vary the order that you do your routine, or change your whole style altogether. Try HIT, super-slow, negative training, high volume, etc.
VIII - DON'T OVERTRAIN - VIII
A good routine is brief, intense, and only has a few exercises per bodypart. Limit the total number of sets you do. If your progress is slowing, you're getting injuried or sick frequently, then it's time to take a break. Take 4-6 days off, and then go back at it. Don't be surprised if you're stronger after your layoff.
IX - HEAL - IX
Once you're injured, take a break. Lose 2 weeks training now, or prepare to keep those injuries forever.
X - FORM - X
Anyone can throw around the weights. Concentrate on good form, and then let the numbers follow. Get a full range of motion and be proud that you're one of the few who actually trains properly.
Last edited:
