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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 08-10-2011, 09:07 PM   #1
BendtheBar
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Default Facebook Lifting Tips

The MAB Facebook page is growing at a pretty good pace. I would like to start posting a "Tip of the Day."

Tips usually have to be about 3-4 sentences or less.


If you have a tip related to muscle & strength building that is for novice to intermediate level, leave it on this thread. These tips can include eating and supplementation.

The more the better. Thanks!
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Old 08-10-2011, 09:12 PM   #2
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Reduce the number of moves in your program by 10% each month, and increase your intensity on the others. Stop when you get to 5 moves.

Last edited by glwanabe; 08-10-2011 at 09:18 PM.
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Old 08-10-2011, 09:14 PM   #3
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First rule: forget the supplements and pick up a steak. Supplement dependence doesn't build muscle mass, it causes bowel mess.
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Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
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Strict OHP: 85 kgs (187 lbs) 3 reps
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Old 08-10-2011, 11:45 PM   #4
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Type IIB fibers have the greatest propensity for growth. They're recruited by high threshold motor units. Always try to accelerate as hard as possible on the concentric portion of a lift to recruit high threshold motor units..
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Last edited by Wlfdg; 08-11-2011 at 08:44 AM.
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Old 08-11-2011, 05:17 AM   #5
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Push for progression EVERY time you train. This can be an extra couple of lb's/kg's on the bar, an extra rep', an extra set. Always do more.

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Old 08-11-2011, 05:18 AM   #6
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Keep a record of your training. Write down your exercises, weights used, sets and rep's. If you don't know what you did last time, you won't be able to beat it next time.

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Old 08-11-2011, 06:19 AM   #7
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East sleep train repeat.. consistently train and keep to a plan!!
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Old 08-11-2011, 07:41 AM   #8
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Set yourself a Goal and then create a Plan to get there. That goal can be "increase my bench by 25lbs by the end of year" or "lose 15 lbs in the next 4 months". A Goal and a Plan trump everything else, because if you don't have either of those, then why do you care about sets and reps?
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Old 08-11-2011, 07:41 AM   #9
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Here is my go to statement for beginners when they start asking too many questions about supplements.....


Eat smart, train hard, sleep alot, don't stress, and enjoy life. Do that consistantly for years and see what happens.
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Old 08-11-2011, 07:44 AM   #10
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Thanks guys. This is an ongoing project so it you think of anything, please keep this thread in mind. I will Rep+ every tip we use on Facebook.
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