A Collection Of Training Tips
Some of the following tips come from different sources and are cited as such. I never recommend anything that I have not used myself and actually seen work. These are things you should be able to use in your next training session.
In no particular order of importance:
1) The body takes roughly 11-14 days to recover fully from an intense lower back training day.
2) Most exercises are more effective when paired with an exercise that works the antagonist muscle group – Poliquin
3) Multiple set routines are vastly superior to “one set to failure” routines for building strength. – Ditillo, Poliquin, multiple study after study.
4) The general order of a lifting session containing the following modes of exercise should be done in this order: Olympic Lifting or explosive movements, core strength movements, accessory movements, conditioning movements.
5) The more advanced the program, the higher the number of sets and the lower the number of exercises.
6) Everything works, but nothing works forever. Programs need to be changed at least every 6 workouts. – Simmons, Poliquin
7) The more advanced or older an athlete is, the lower the rep range he/she responds best to.
Recovery drinks are best taken within 15 minutes of the conclusion of the workout. – Poliquin
9) (Advanced) Linear periodization, i.e. 10s, then 5s, then 3s, is archaic program design. Look into alternating periodization instead.
10) The most important night’s sleep is two nights before a competition.
11) Doing 20s in the squat will increase your bodyweight, challenge your mental toughness, but slow your leg speed significantly.
12) If you take longer than an hour to 1:15 to complete your training session, you are socializing.
13) True functional training involves significant, unilateral resistance while moving with weight. Swiss balls are great for abs and rehab, not day-to-day training.
14) The exercise done first in the training week and/or first in the workout is the one that will make the most gains. – Poliquin, King
