This has been the most productive year of training ive learned alot of things on how to train, rehab and stay healthy.
Heres some of those things:
-The eternal stretch hip flexor strengthen glutes -> bullsh*t both need to be stretched hard and usually my glutes are tighter
-Proper stretching: Position where i can fully relax and stretch for long periods of time. Forcing it does not work. Stretch everyday.
-Common sense stretching: Inner side of knee hurts, stretch it -> pain goes away. Outer side of knee hurts, stretch it -> pain goes away.
-Stretching and consistency: Ive just kept stretching and experimenting and ive gone from "hard to tie show nails" to being able to go into weird positions that i never believed i could do.
- Movements like straight-leg deadlift work better for glute and hamstring flexibility than any static stretching but static stretching should still be done to assist
-Recovery day is more important than training day. Too many guys train at too high frequency ive seen it many times. Just recently my friend came back from 3 week layoff and felt stronger.
-High volume kills recovery instantly unless worked up to slowly and cycled
-Working a muscle once a week works also it is worth trying. I made the best muscle mass gains/push press strength gains while working low volume/low frequency. Better mass gains in triceps compared to last 3 years of training twice a week and ive got complemented on the matter.
-Small weak muscle can be extremely tight
-This is probably the most important thing in the words of an o-lifter at my gym! "Its not that you are not training hard enough, its that you are not allowing yourself enough recovery between workouts to improve."
-training to failure is not always a good thing and leaving reps in tank might be good idea
-High reps build up muscle faster and cause less joint pains and i feel stronger and im able to lift odd objects with ease due to deadlifting heavy/high reps. High reps also bring the the cardiovascular condition to much better level than just working with low reps. I barely ever get exhausted anymore.
-Trying to work with the same muscles twice a week heavy always fails miserably. Volume/intensity needs to be regulated.
-Deadlift is the king of exercises it works the whole body and focusing on it will grow muscle faster than doing anything else. It is also a very effective back exercise no matter what anyone tells you, better than rows or pulldowns which are just isolation in comparison.
-Rotator cuff is never weak its just tight and the muscles surrounding it are tight and need massage/stretching/movements that keep full range of motion in the joint. Working for a pump is ideal to restore/improve blood flow and start recovery.
-Bench press is a useless ego lift that only builds front delts
-Dips and behind the neck press do not destroy shoulders, going too heavy will. Light-Moderate weight and good stretch at bottom will keep joints healthier than not doing these exercises.
-Leg press can be useful tool if done correctly: Lowest seat position, Deep, paused, good stretch at bottom, tons of reps
-Straight-leg deads are more useful when using good form and lighter weight: At bottom: stretch hams, glutes and pause dont rest on floor. At top: Squeeze glutes,lats, traps, rhomboids.
-There are no glute activation problems just people who refuse to correct form and work at lighter weights / higher reps aswell as stretch.
-Falling forward and good morning squats:
the usual rant that glutes and hams are weak well lets just say i have yet to see anyone fail to good morning squat shouldnt that tell something? Pause squat and see where it hurts most: Quads. GM-Squat is ab, upper back, inflexibility and quad strength issue when talking front squat, high bar back squat. This is exactly why getting stronger glutes/hams never did anything for this issue then "magically" front squats helps the problem.
-Ankle flexibility for fronts/high bar: This sh*t gives me headache for love of god its hip inflexibility not ankle. Its actually really easy to get flexibel ankles but very hard to get range of motion out of hip flexors,quads, glutes, hamstrings, adductors. Simply need to look at olympic lifters who squat far lower then people usually do yet still somehow their knees dont shoot like rockets forward.
-Overthinking all the time. This is what i do all the time when it should be like this: when in doubt reduce exercises/frequency/volume
-Even small progress counts over time to big progress. Big picture, year long goals.
-Actually doing lift A to improve lift A instead of doing lift B and hoping/praying for results. Kinda like me benching, inclining etc bs instead of working towards that 100kg rep out push press that i want. My goal was 100kg for a single before summer, got 90 and lost sight of my goal and guess what... no progress.
-Overlap can be good thing in the right place such as upper back but extremely bad when getting overlap in erectors, glutes, hams -> cleans, heavy rows etc on upper body day. Chest supported rows are always better choice than free weight unfortunetly i dont have regular access.
-Overtraining does exist people are just too stupid to understand they need to do less to progress. Ive been to my old gym and the same skinny bastards that worked out there years ago still look the same. Everyone is eyeballing me now that ive grown alot especially back, legs, triceps, forearms.
-My biceps dont grow no matter what i do so i just give up. Wasting time on weakness like this will tap to recovery but do nothing for the lifts i want to improve. From now on just 1 pump set here and there to keep elbows healthy.
-Simpler the routine the more progress in strength and muscle mass wish i could go back in time 4 years ago and tell this to myself. Alot of powerlifters ive seen come in and do 1-2 exercises and leave and they are stronger and usually bigger than me.
-This is actually funny but i have yet to see anyone in real life with bigger legs than i have and didnt use steroids. There are guys who train at "certain" gym with "certain" people with very low bodyfat year round who have bigger legs.
These are the things ive learned but still forget sometimes. Im a dumbass but eventually i will get it.