DJSTARER

The Ten Commandments of Training (Regardless of Religious Affiliation)


1. Thou shall stretch and warm up properly.

2. Thou shall do no more than 12 reps during an upper-body workset (legs excluded under some circumstances).

3. Thou shall understand the uses and benefits of dynamic work.

4. Thou shall rest properly between sets and sessions.

5. Thou shall respect the importance of form.

6. Thou shall periodize properly.

7. Thou shall make every rep the same as the first.

8. Thou shall only do curls after incorporating and becoming affluent with the back squat or deadlift.

9. Thou shall only make noise for purpose and energy release; not to make a spectacle.

Last, and by far the most important part of one's training regiment:

10. Thou shall accompany their training efforts with a sound diet following the 10 Commandments of Nutrition.




Don't forget your multi

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

powerman2000

A bit on the ambiguous side, imo.

And, stretching should be done after training. Only very light stretching is recommended before weight lifting.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

DJSTARER

I agree. The ambiguity is sort of a nature of the beast. Everyone trains differently for optimal results. If I was too specific, the points might miss the mark.

Anything specific that bothered you besides the stretching?

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

powerman2000

Since you asked, I was a bit confused by #7. I think you could be more specific on that one.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

DJSTARER

7= Push yourself.


You are right though, sometimes the last reps should be different than your first (ei cheating and negatives). You are correct, I worded it strangly.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

newbie06

whats wrong with negatives?

DJSTARER

Nothing is. I think you are misunderstanding my above post. I was just agreeing with POWERMAN about how repetitions may differ in form within a particular set.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition