I've just achieved 2 years of consistent exercise. I want to say my goal is weight loss and health and so while I lift heavy and hard I'm also on a hypocaloric diet which definitely affects my ability to grow. That said I'm down 60lbs in two years and I'm in excellent health. I was just thinking today it would be nice to put together some of my more surprising observations for others who like me - aren't "pro" material. This is probably not useful for more advanced guys here but anyway.....
1. Compound lifts with good form are king. I've seen much more growth, fat loss and strength increases since starting deadlifts and squats.
2. You must build core strength. I remember getting to a point where my triceps stopped growing and at the weight I was at my torso would shake when doing triceps pushdowns. As soon as I strengthened my core I was able to add weight to my pushdowns. That said skull crushers have advanced my triceps more than any other exercise.
3. I think dumbbells are superior for chest development. I've only recently started dumbbells for chest and have to say I've seen more chest development in the past month than I did the previous year benching.
4. My cardio has helped my lifting greatly. I think very heavy Prowler pushes and pulls are superior to just about every other form of cardio.
5. Rest days and sleep are very important.
6. Form, form, form! I kept adding weight to my biceps workouts but form was poor and I wasn't getting anywhere. As soon as I backed of the weight and started stretching the muscles completely and doing negatives with much lighter weight I saw much better growth. Same goes with dumbbells and chest.
Just some food for thought for the other novice guys out there looking for tips....
1. Compound lifts with good form are king. I've seen much more growth, fat loss and strength increases since starting deadlifts and squats.
2. You must build core strength. I remember getting to a point where my triceps stopped growing and at the weight I was at my torso would shake when doing triceps pushdowns. As soon as I strengthened my core I was able to add weight to my pushdowns. That said skull crushers have advanced my triceps more than any other exercise.
3. I think dumbbells are superior for chest development. I've only recently started dumbbells for chest and have to say I've seen more chest development in the past month than I did the previous year benching.
4. My cardio has helped my lifting greatly. I think very heavy Prowler pushes and pulls are superior to just about every other form of cardio.
5. Rest days and sleep are very important.
6. Form, form, form! I kept adding weight to my biceps workouts but form was poor and I wasn't getting anywhere. As soon as I backed of the weight and started stretching the muscles completely and doing negatives with much lighter weight I saw much better growth. Same goes with dumbbells and chest.
Just some food for thought for the other novice guys out there looking for tips....
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