What we DO know about weight training

[Maiar]

-If you have a pair of legs, every routine you do should have squatting in it.
-Assistance is great but compounds are key.
-There's no time like the present. Do your workouts when you have time or you will regret it. I make the mistake often of being lazy and saying 'i'll do it later'.
-Rep schemes aren't the be all end all. Just make sure you're gaining strength each workout, whatever your rep scheme.

[onetiredkris]

foods are our friends

[big_swede]

Your w/o should include atleast one exercise that you hate or that feels dangerous, and your should give it all on that exercise.

[Bodybygamma]

-You have never been alive if you haven't done the Deadlift!

[Lerho]

Originally Posted by glwanabe

Keep workouts to an hour or less.

This is highly debatable. I personally like to train 90-110min. I consume a carb/protein drink after 45mins or so. Basically when I do strength training and my training session usually includes squat, bench, deadlift, chins and dips I cant make my workout under 90 minutes. So when a person trains only 2-3 times a week (like me), training sessions can be longer. Its different if one trains 5 times a week for sure.

[BendtheBar]

I think the core issue with extended training is the research that reveals that longer workouts are catabolic. Personally I have never seen these studies first hand. I have always recommended hour training but then again I was ignorant about full body training. Anyone have knowledge of these studies? Links? I would like to learn a bit more on the issue.

[Kyle Aaron]

None of what I or anyone else says about weight training is new and original. It has all been said before in different words. Sports science is mostly about putting precise numbers to what the old-timers learned by just trying it and seeing.

Because we sit still at work, at home, at leisure, and in the journey in between, we have to move our bodies in the gym. Once I worked in a sheet metal factory moving and cutting quarter inch sheet steel, and I cycled to work every day. I didn't need a gym membership then.

Consistent effort over time gets results. More important than which routine you choose is that you be consistent with it. Better an ordinary workout you stick with than an awesome one you quit. Most people quit.

If in every session you do more than you did before, you will get stronger, fitter, and your physique will change. More weight, or more reps or more sets. More range of motion, too, but that really just applies to beginners. For everyone else, more weight, more reps or more sets.

Strength and fitness are built in the gym, size at the dinner table. No amount of weight training will make you bigger if you live on a bowl of rice and stick of celery every day, nor will it make you smaller if you eat 20 quarter pounders a day.

Recovery depends on food and rest. The ordinary person has poor diet and poor sleep, so struggle to work out 2 or 3 times a week.

None of what I or anyone else says about weight training is new and original.

[IronManlet]

Originally Posted by Kyle Aaron

None of what I or anyone else says about weight training is new and original. It has all been said before in different words. Sports science is mostly about putting precise numbers to what the old-timers learned by just trying it and seeing.

Because we sit still at work, at home, at leisure, and in the journey in between, we have to move our bodies in the gym. Once I worked in a sheet metal factory moving and cutting quarter inch sheet steel, and I cycled to work every day. I didn't need a gym membership then.

Consistent effort over time gets results. More important than which routine you choose is that you be consistent with it. Better an ordinary workout you stick with than an awesome one you quit. Most people quit.

If in every session you do more than you did before, you will get stronger, fitter, and your physique will change. More weight, or more reps or more sets. More range of motion, too, but that really just applies to beginners. For everyone else, more weight, more reps or more sets.

Strength and fitness are built in the gym, size at the dinner table. No amount of weight training will make you bigger if you live on a bowl of rice and stick of celery every day, nor will it make you smaller if you eat 20 quarter pounders a day.

Recovery depends on food and rest. The ordinary person has poor diet and poor sleep, so struggle to work out 2 or 3 times a week.

None of what I or anyone else says about weight training is new and original.

1000 times yes! ^

[Rich Knapp]

It isn't as good as sex but a very close 2nd. OUPS I mean it is as good as sex!!!!