Awesome Tips from BRILLIANT Meatheads!!!
Published: Fri, 03/09/12
This means that if you want to squat a lot, then you need to do more squatting. This can mean different variations, with different accommodating resistance, or with different bars, but you must still be squatting. I would also recommend, that if you train and compete raw, that you use the box squat sparingly. I personally recommend once every 4th week as it will decrease soreness and can serve as a deload of sorts. For the bench, the same rules apply, as with the deadlift. Many beginners get bogged down and overthink their training. More advanced lifters need single joint movements to develop weak points in order to improve their lifts. Beginner lifters need to get better at the lifts to improve their lifts. In my opinion the best way to build the muscles involved in a lift, is to do that lift.
An example Squat session for a beginner could be as simple as:
Reverse Band Squat - 1 RM
80% of above 1RM - 3x3
50% of above 1RM - 4x10
RDL - 3x8
Torso work - lots
2. Emphasize technique above loading
This is pretty self-explanatory. Don't be an idiot and stack on a ton of weight, and perform the movements incorrectly. In a competition you are judged on your proper execution of the lifts. They don't count if you can't do them properly. Also, if your technique is always good, when you get into a meet and are using supra-maximal loads you will be stronger when your form breaks down.
3. Do not ignore the posterior chain
I do not want to sound like a broken record, and I do not mean to, but as a raw beginner lifter you must have a strong backside. I do not simply mean the glutes, low back and hamstrings though. I am referring also to the upper back as well. Raw benching uses a lot of upper back, and large traps and lats are the perfect base for a monster bench, not to mention an explosive deadlift and a rock solid squat. A final note about the posterior chain is in regards to the "YOKE." The first thing a woman notices on a man is the size of his YOKE (Upper back, traps and neck). A big yoke means a ton of ladies!
4. DO NOT BECOME A FAT ASS AND CALL YOURSELF A POWERLIFTER
I have made it a personal goal of mine to find everyone of the people that do this and maliciously make fun of them until they have such poor self image that they either stop hanging around me, or they lose weight. THERE IS NO SUCH THING AS FUNCTIONAL BULK.
5. Don't Compete Against Others...Compete Against Yourself
Ultimately, it's about setting P.R.'s...so don't waste time worrying about what others are lifting...Worry about what you can control and what you can do to lift more weight!!!
6. Watch and Learn From Others
Remember how MANdler always talks about the importance of having a coach...yea, he's not just blowing smoke up your ass! If you wanna be good at anything, learn from those that have been around the block a few times. Don't be stubborn. Get over yourself and allow some knowledge to be dropped on you!!!
Stay Strong and Stay SWOLE!!!
MANdler
P.S. If any of you are free on May 12th, and are tired of not getting the respect you deserve...then you are gonna wanna CHECK THIS OUT!!!
P.P.S. ALL YOU GUYS OUT THERE THAT COULDN'T MAKE IT TO TAMPA...MAYBE YOU'LL SACK UP AND BE DOWN FOR MEETING ME IN THE DURTY JERSEY!!!