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5 keys off the top of my head.
1) find YOUR personal over training limit and don't exceed it. For some that'll be a volume 5 day split, for some it'll be a low volume 2 day a week routine, with the majority much closer to the latter than former. But whatever it, train as close to that limit as you can manage, but don't ever go over it.
2) realizing that 90% of muscle gain is simply down to weight on the bar. That's the overriding long term priority. Even if all you did was take the 3 power lifts (or any other handful of useful compound lifts) and doubled them and that was IT you'd put a **** load of muscle if you eat right. Anything you can achieve on TOP of that goal is a bonus anything that DETRACTS from that goal is a distraction.
3) realistic expectations & patience. Yeah some people put 30lb of lean mass on in 3 months but the vast majority don't and going in with that EXPECTATION will **** you up. It'll make you fat, eating for muscle gains that aren't possible for you. It'll make you quit perfectly good programs in search of the 'magic routine' that'll give you the growth rate that probably isn't even possible for you anyway. Or it'll make you quit all together. In reality 2lb a month is a great growth rate. And similarly beyond absolute newbs 10% strength increases every 3 months or so is fantastic progress. That people aren't happy with GOOD progress ****s many people up.
4) high protein & good diet. At least 1.5 grams per lb of bodyweight, preferably higher. Everyone who knows **** is fairly unanimous on that yet very few people get it in. Also plenty of fruit & veg, fish oil, green tea and multivitamin & extra vitamin C.
5) 'integrity in the moment of choice'. That applies both to making all the little choices that add up to CONSISTENCY and to the episodic exercise of WILL it takes to push for those extra reps that are gonna make you grow. You have to want it and you have to have the integrity in those moments to make the right CHOICES.
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'THE PEOPLE WHO MAKE THE GREATEST STRENGTH GAINS OVER TIME WILL MAKE THE GREATEST SIZE GAINS OVER TIME ACCORDING TO THEIR GENETIC POTENTIAL' - Dante Trundell (aka DC)
'OVERTRAINING IS THE SINGLE BIGGEST REASON MOST TRAINEES MAKE SLOW OR NO PROGRESS! How d?ya know if you?re overtraining? Your training weights. You should be seeing increases in about every movement from week to week. If not REDUCE, if progress is not forthcoming reduce again & again until you?re growing' - Iron Addict
Last edited by Hut*Hut; 08-12-2009 at 09:23 AM.
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Bodybuilding: rules for success
Linear Mode
