My top ten newbie training tips!

ethos said:
You dad? :p

Just kidding, I've seen plenty of people messing themselves up because if they don't squat or deadlift they won't put ANY size on? WRONG.

Plenty of alternatives that will slap on as much mass in my honest opinion.
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stupid people will mess themselves up anyway. The fact is that most people in the iron game drop the deads and squats at some point. Almost no top pros (BB's not PL's) squat or deadlift, at least not with any real weight. But the fact is almost none would say they NEVER did them, most would reccommend them for beginners too. The core stabilization development and cognitive muscle activation pathways that develop as a direct result of heavy controlled compound lifting are invaluable to newbies.

If you dont build your deadlift and squat how are you gonna do a 150% bw row? You'll say "well by building up your lower back strength with sldl's and good mornings of course" which SHOULD be correct. But something tells me that the guys who dont want to deadlift or squat probably dont wanna SLDL or GM either. And that is a recepie for disaster.

So sure if you a super dedicated micro-managing training machine who can hapily replace all the benefits of a deadlift with other exercises then by all means dont do them. But to tell beginners that NOT doing two of the most productive and key developmental exercises is either naiive or just irresponsible.
 
I'm not saying don't do them, I personally squat + deadlift etc.. all the time.

Just saying I hate the "what can I do to grow my arms" - "SQUAT" type of attitude.

I know plenty of people who simply can't do deadlifts / squats, eg too tall / bad knees, so these exercises don't really even become a choice.

:)
 
ethos said:
I'm not saying don't do them, I personally squat + deadlift etc.. all the time.

Just saying I hate the "what can I do to grow my arms" - "SQUAT" type of attitude.

I know plenty of people who simply can't do deadlifts / squats, eg too tall / bad knees, so these exercises don't really even become a choice.

:)
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im not sure tho m8, i know physiology varies widely from person to person, but being 'unable' to squat sounds more like very poor hip mobility to me. Unless the person is genuinely disabled then there is no reason they cant squat even if not ATG, in fact it may be MORE important they squat. If i have trouble on an exercise i try to eliminate the weakness not the exercise.

To say someone CANT squat is really saying "finds it difficult to" and that basically means they train ego. I dont know many of my friends who would squat my weight so many of them invent problems so we dont need to strip the bar down everytime its their set. Of course im generalizing but squatting and deadlifting are fairly natural movements. Hard ones at that, but natural.
 
What BS. People who cant squat usually dont have the balls to. Saying your to tall is utter horse. I know over 115 guys over 6'3 and all squat 3 times a week without being pussys.

I have lineman who are 6'8+ are squat without issue, so I'd love to know how tall you have to be before it becomes a pain.

There is a big difference between somebody who wants to look powerful and somebody who is powerful. I could bench and curl all day, go out wearing jogging bottoms and people would think I was powerful when in actual fact I'm nothing more then a top heavy buffoon.
 
I don't think squats are overated at all, they're essential!

I favour front squats these days though, less hip, back and glute involvment and less chance of injury. They still do the job :)
 
david.n.c said:
SLDL and GM ? :confused:
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straight legged (or stiff legged) Deadlift and Good Morning

Good Morning

SLDL

Note how the SLDL looks like the deadlift but lacks the depth, all the lift is coming from the lower back and glutes, its why you often hear people cussing poor deadlift form for being "almost an SLDL" because its easy for someone with sloppy form to perform it wrong.

For reference

Barbell Deadlift
 
i dont do em but its very much like a reverse sldl, it appears to be basically focusing on the lowering portion of the deadlift. Because a traditional deadlift comes to rest at the bottom range of motion it is more explosive and you spend less time under tension. Romanian deadlift looks more intense but will use less weight
 
Jeffstar said:
I don't think squats are overated at all, they're essential!

I favour front squats these days though, less hip, back and glute involvment and less chance of injury. They still do the job :)
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wont see me doing back squats. i like to go with the fronts, so low that the bar regularly stops on the safety bars (on static squat racks) :D
 
Some decent points, couple from me..

Slow down your negatives

Most microtrauma (and ultimately size) comes from the negatives portion of the lift.

Variation is the key

Nothing is going to keep working all of the time, your gains will diminish and stall the longer you keep doing the same thing. Some routines have a longer shelf life than others as they change the rep range or exercises as you progress. For example, don't flat barbell bench 3x10 for 12 weeks straight. Alter the rep range, change to close grip benching or DB benching, go into incline or decline.
 
Well from what I've seen 90%+ of people don't squat properly and are putting themselves at massive risk. Imho most people should either get some coaching to learn to do them properly or they just plain shouldn't be doing them.

Same goes for most compound exercises really. Some of the form I see in my gym is nothing short of comical, funny and downright scary!!
 
Morba said:
wont see me doing back squats. i like to go with the fronts, so low that the bar regularly stops on the safety bars (on static squat racks) :D
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Good lad Morba.

I find i can really concentrate on pushing all the power through the legs with fronts so much better than back squats.
 
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