Today, as any other workout, we entered the gym and started performing our workout. Within 10 minutes a reasonably sized guy walked over to us to try and teach us something about lifting. After first informing us that he had been watching us train for 6 weeks (which is a little creepy if we’re honest), he let us know that we hadn’t got any stronger. Obviously a “natural lifter” he then proceeded to give us a short lecture on what we should be doing in the gym.
His lecture basically followed these main points:
- There is no point having a long rest when using a heavy weight.
- Military Press should never be performed without a belt.
- You should always be chasing the “Pump”.
- In order to get stronger you should lift lighter weight for more reps.
These were his opinions. These are our facts.
- Unless somebody is taking steroids or incredibly new to lifting, you should be having long rest periods (3-5 minutes) when lifting a heavy weight so that your body has time to recover from the last set. There is no point taking a 60 second rest and failing the set.
- A belt may be advisable (depending on form and back strength) when using very heavy weight (90kg+) otherwise it is perfectly fine without. Again, just watch your form.
- The “Pump” will do very little to add mass to your frame. When trying to get strong, this is a silly thing to aim for.
- This goes against every scientific journal ever written. Just plain wrong. This will help you get better at lifting a weight 8-12 times, but won’t increase your overall strength.
- If a somebody comes up to you and tells you this. Direct them to this website.
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