Just thought I'd share this thread
What did you do wrong and now you no better?
Do u remember some bro science mistakes you made?
What have you learned ?
There are no shortcuts. Period.
Muscle is a marathon and consistency/ working smart rules all.
Currently logging: http://anabolicminds.com/forum/cycle-info/236161-dymethazine-4-ad.html
When I was younger I played video games and would spend a lot of time leveling up my character to make the game easier. Weight lifting is the same, you keep leveling up and the weights get easier but it takes time.
Follow me on my log to life and lift: http://anabolicminds.com/forum/workout-logs/229476-mtinsideouts-log-life.html
My discovered secret, has for a long time now been...
Nothing replaces hard work and determination along with adding weight on a handful of big compound exercises, then eating.
Some stuff I think I had to un discover...
-Certain supplements are, well you know just money pits...
-Hitting a muscle from differing angles!? (Maybe a few different exercises but the size and shape is generally determined by your DNA, insertion points, muscle bellies, lengths etc. most of the time)
-Training very infrequently (I do not buy into having to wait 7-10 days for a muscle to recover, especially the smaller groups)
-Kneeling squats (ha ha/ahhhhh probably not really "bro" science per-se) I don't even think they do these at WSB anymore. I tried these once, and once was too much.
-Superslow (still not sold on this one and most likely never will be)
- Tons of Protein. (I use and eat it, but not to some of the extremes some might have you believe you need)
- Can't train until DOMS are gone. (It can be hard and they can hurt, but I am not sure how much of a marker these are to being fully recovered and able to train again!?)
- High reps do not translate to strength gains (maybe not exclusive singles, I'll buy that, or maybe one needs some break in period to get the CNS used to more lower rep power output, but 20 rep squats or deads, can bring up your 5 rep squat/dead IMHO and from my experience.
-Low reps do not work for building mass. (Meh, I think it comes down more to eating. Look at some oly lifters who never do more than x3's x2's x1's, some of those guys are pretty thickly muscled.)
-Genetics are the be all end all to building a good booody. (I know genetics are going to be a factor, but so is willingness to get your hands dirty and have a never say quit mentality. Give me a guy to train with, who is ecto and willing to get real uncomfortable, over a meso who dabbles and bull****z any day of the week.
mistakes I've made in the past:
- underestimating how many calories I needed
- lifting heavier than I needed to (like, sets of 3 reps and ****.)
Not sticking to a program long enough.
Not having a goal in mind. Set one goal and work on achieving that.
Not caring about strength.
Not eating enough.
All bullcrap that kept me from being the bet I could be.
It took me up until last year to realize it:
-Screw eating 6x a day
-Ronnie Coleman's 6 day split that you decided to add even more volume into it, is most likely not for you
-No need for excessive protein..now, there's days I don't even touch protein powder
-Missing a session won't ruin your gains
-I stopped "arm days" and replaced it with heavy back work and 1 curl exercise and my arms (and back) grew
-You won't ruin your gains because you didn't bring a scoop of protein to the gym for your immediate post workout anabolic window
-Hydroslate ultra super dooper protein is the same to me as whatever protein is on sale
-lol @ all the different $45 preworkouts and creatine the juicehead sold me, thinking that it would make the difference in everything
-lol @ fumbling through your calorie counter app trying to find the meal with the best macros at Applebee's with your family sitting across the table from you
-For Mondays chest day you HAVE to hit flat, incline, decline, and 3 other angles of flys...the only thing you can rotate is whether it's barbells or dumbells, dumbells or cables.....**** that
-I went over two years without doing good mornings, stiff leggedr Romanian deadlifts, or even a ****in leg curl....who wants hamstrings? you can't see them in a mirror
I went off topic a bit...wasnt exactly bro vs science. I fell victim to all of this though
- Super mega ultra mega pump preworkout supplements, are just all the same. You dont need them, just eat real food.
- The "6 meals per day", or you need protein every 3 hours or otherwise you will loose all your gains.
- Going to the gym without a preworkout meal is useless, you will become catabolic and your muscles will fall off. Bull****, i prefer to train fasted in the morning and I have better focus, state of mind, energy level.
- training with light weights and high rep count will make your muscles more defined. Nope. Loosing bodyfat will let you show defined muscularity/vascularity.
- squat for bigger arms (huge testosterone surge after training legs!!!). There is a surge of testosterone indeed, but it is so short lived that ends up doing nothing. Traing arms for bigger arms...
- having sex (with/without a partner) will make you loose muscle and lower your testosterone. Research shows just the opposite.
- if you stop training your muscles will turn to fat ....
- you can't get lean without cardio. People with bad diets always say this.
A lot of posts here are not clearly defined haha.
The broscience is that if you squat like crazy your arms will grow bigger.