3rdGroupSF
American Bad Ass
Hey guys, making my way to a gym that US soldiers, Romanians and afghans use. They have rather decent selection there. It's ran by US citizens, that have no background in weight training ect. I'm putting together something to throw on the walls in there. I could write a book on young soldiers doing incorrect things that I'd love to critique, but I don't want to come off as a snob. Heres what I got, help appreciated.
Like most soldiers coming into a deployment, they are detrimined to take the time to get into shape, as well as gain some size and strength. Along with this comes alot of lack of knownledge.
Form - By having correct form you avoid injuries, as well as hit the target muscle intended for the exercise. Breathing correctly to correct posture during squats all fall into the catogory of having proper form.
Diet - 80% of getting fit, gaining size, and gaining strength fall into the hands of having a proper diet. If you aren't seeing results, it's probably your diet. You have to work for your body for your body to work for you. Lean meats, and fresh vegetables and alot of them. Eating 5-6 meals a day keeps your body burning, and using up the nutrience. Diet is what makes the difference in a cut clean/dirty bulk cycle.
Overtraining - Overtraining happens alot, and you probably wont notice it right away. Overtraining is when you over work the muscle and counterproductive. To avoid overtraining, have at least a 2 day split for every muscle group. Example: Arms on Monday and not again till Thursday. A popular split is Bi/Back, Legs, Chest/Tri/alternating wit shoulders.
Plataeu - Alot of people just entering the weight room will see a rapid increase in gains, and then plataeu to no gains. To avoid plataeuing change up your routine ever 2 months or so. From doing 5x5s to 3x8s.
Routines - Know that not only does your diet play apart in how your body transforms, but also your sets and reps. 5x5/5-3-1s all are strength builders. 3x8/3x12s are great for building size. 3x15+ are great for cutting and toning.
Just because someone looks big, doesn't mean they are knownledgable. Some people have great gentics, and some people aren't as fortuante. However, if you follow the simple basics you will reach your goals. Don't get discouraged, and ask questions always if you are unsure of something.
Like most soldiers coming into a deployment, they are detrimined to take the time to get into shape, as well as gain some size and strength. Along with this comes alot of lack of knownledge.
Form - By having correct form you avoid injuries, as well as hit the target muscle intended for the exercise. Breathing correctly to correct posture during squats all fall into the catogory of having proper form.
Diet - 80% of getting fit, gaining size, and gaining strength fall into the hands of having a proper diet. If you aren't seeing results, it's probably your diet. You have to work for your body for your body to work for you. Lean meats, and fresh vegetables and alot of them. Eating 5-6 meals a day keeps your body burning, and using up the nutrience. Diet is what makes the difference in a cut clean/dirty bulk cycle.
Overtraining - Overtraining happens alot, and you probably wont notice it right away. Overtraining is when you over work the muscle and counterproductive. To avoid overtraining, have at least a 2 day split for every muscle group. Example: Arms on Monday and not again till Thursday. A popular split is Bi/Back, Legs, Chest/Tri/alternating wit shoulders.
Plataeu - Alot of people just entering the weight room will see a rapid increase in gains, and then plataeu to no gains. To avoid plataeuing change up your routine ever 2 months or so. From doing 5x5s to 3x8s.
Routines - Know that not only does your diet play apart in how your body transforms, but also your sets and reps. 5x5/5-3-1s all are strength builders. 3x8/3x12s are great for building size. 3x15+ are great for cutting and toning.
Just because someone looks big, doesn't mean they are knownledgable. Some people have great gentics, and some people aren't as fortuante. However, if you follow the simple basics you will reach your goals. Don't get discouraged, and ask questions always if you are unsure of something.
