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      "body": "@@ -2938,24 +2938,25 @@\n ty technique\n+,\n  but if you \n@@ -2954,16 +2954,17 @@\n t if you\n+r\n  techniq\n",
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      "title": "10 Simple Truths About Novice Strength Training",
      "body": "# 1. It is never enough\n\n![20264684_1625787224129796_3233704241406984123_n.jpg](https://steemitimages.com/DQmbtWjwrY6NhpDCGNqLbd9YR2fknvaYNjib24cbXm1tAvk/20264684_1625787224129796_3233704241406984123_n.jpg)\n\nYour strength projections. Your genetic potential.\n\nIf you aim high - it will take years and maybe decades until you 'get it'.\n\nIt depends heavily on:\n\n- your current age \n- your family genetics\n- your development in teenage years (sports, manual work or hobbies involving physical activity)\n- start of training under experienced tutelage (sensible programming)\n- existing and future injuries\n- technical knowledge of exercises\n- stress levels outside of gym (recovery)\n- insulin sensitivity\n- diet\n\nAim at tiny increments of progress. You can squat 100kg? Have a goal to squat 120kg in next 3 months. Have multiple achievable targets. Reason to motive you is secondary here. Realism is primary.\n\nIt's not unheard off that experienced lifter only adds 10kg on bench press as result of half year of hardcore training. Think about it.\n\nYes, we know 'it sucks'.\n\nAvoid injuries. Spend 10 years doing that and maybe you will be satisfied with achieved.\n\nThe road is the prize in this discipline. And it's a long one. Be aware of that or pick something else to do.\n\n# 2. Excellence of movements\n\n![brucelee.jpg](https://steemitimages.com/DQmduHjKEecgTSUnpA2n3cd48mUHqrtM2rWNgmze5k79YE4/brucelee.jpg)\n\nThere is actually not that many movements you need to do in order to develop properly.\n\nLearn few but learn them good. Than expand. \n\nProper squat, bench, deadlift and overhead press mechanics specific for your own body should be found and perfected. Limb length plays big factor in determining what is 'correct' form for you. Record yourself and analyze form with someone knowledgeable.\n\nSuggestion: record sets at 75-80% of your 1RM and all your PR attempts.\n\nApproach exercise as your demonstration of craft and resistance as your tool.\n\n# 3.  Everything works until it doesn't\n\nHave a plan.\n\nWhen starting serious training consider following: everything will work for untrained person. \n\nDoing pushups and running daily will work.\n\nDoing kettlebel swings for 1000 reps will work.\n\nBut is it best 'bang for the buck'? No.\n\nYou need following:\n\n- technical knowledge behind compound exercises\n- routine (schedule)\n- longer term training plan\n- guidance system (mentor, knowledge source)\n- achievable goals\n\n # 4. If it's not measurable you are doing biased guesswork\n\n![moleskine-notebook.jpg](https://steemitimages.com/DQmYUUr5stZG2QQpeXE7uRyCrKqdTntEhibFJq68Kdir45p/moleskine-notebook.jpg)\nIron never lies.\n\nYou used to lift 100kg on bench for reps? Now you can't do more than 1 rep?\n\nYou used to finish WOD under 45mins, now it takes you over hour?\n\nYou are weaker than before.\n\nSimple as that. There is no feelings or assumptions behind that fact.\n\nThere is hidden major reason you might fail certain personal benchmarks - faulty technique but if you technique deteriorates for whatever reason it will make you overall weaker.\n\nImagine tennis player having worse technique but same strength - his precision and performance in total is therefore weaker. Same effect.\n\nHave a simple diary of your heaviest or most strenuous sets or workouts. You do not need applications, excel sheets or anything complicated. Pen and paper work just fine. Compare and measure.\n\n# 5. Playing sports is GIFT for body if you are strong enough\n\nOnly strong joints and tendons can sustain poundage of proper competitive sport.  You know that guy who likes to play basketball but has issues with his back, knee, ankles or who knows what?\n\nHe is not strong enough to do that activity. Simple as that.\n\nAssumption that sports is alternative to strength training or any kind of activity in gym is wrong one.\n\nStrength is foundation and sport is top of the pyramid. Start from ground up.\n\n# 6.  Barbell is king and jack of all trades is a fool\n\n![unnamed.jpg](https://steemitimages.com/DQmbSVhPBXsnDyB8i1MrYhAYA9UxUzH5xTfx3mfHoWAFnBg/unnamed.jpg)\n\nOther tools than barbell are here to entertain you.\n\nWe as humans have short attention span and we are always on a lookout for next shiny thing. We can't help it, it is part of our genetics and partly reason why we survived this long.\n\nBut in strength training you have to accept barbell is king and repetitiveness is your friend. \n\nEver notice how most alternative equipment emulate same barbell patterns (kettlebell swing = deadlift, goblet squat = squat, clean and jerk = clean and jerk with barbell etc.)\n\nFor strength purposes they work but they are sub-par.\n\nIf you are male and looking for stronger body - load the bar.\n\n# 7. Get a mentor and test his/her knowledge constantly\n\nExperienced coaches actually appreciate that because you show interest and acknowledge their craft as something deeper than set of training commands.\n\nTake advice from people who put in the time. If that means asking the strongest guy in the room for advice instead of coach so be it.\n\nRequest results. Request experience. And take notice if they follow their own advice.\n\nAvoid everything else.\n\n# 8. Make clear distinction between steroid and non-steroid strength acquisition\n\n![Things-You-Should-Know-About-Dating-A-Steroid-User.jpg](https://steemitimages.com/DQmSKdmnd1MvLEyC9p84wvmwxwZJu5WeBjfzFbArv9Ykui2/Things-You-Should-Know-About-Dating-A-Steroid-User.jpg)\n\nIt is different ball game. By huge margin.\n\nStudies showed steroid users generate more muscles while resting and doing no training whatsoever than natural athletes with good training protocol and proper eating. Let that sink in.\n\nOther study showed that people just THINKING they are on steroids improve their strength levels drastically. After they were told they were on placebo their strength levels dropped. Think about that as well.\n\nAvoid comparison. Mind over matter.\n\n# 9. Pain is signal\n\nFor you to stop. Immediately.\n\nIf you experience pain during training your body telling you we can't tolerate it. Stop and use remaining energy to analyse why that happened. Is it inefficient movement issue? Does it happen under lighter loads? Does it happen when you move around without external resistance?\n\nPushing trough pain is quick way to shorten your training career and quality of life.\n\n\n# 10. Taking breaks from training is not a big deal\n\nIf you are experienced.\n\nLife happens. Injuries happen. Even training boredom happens.\n\nHere is good part about it: the more training you done prior to pause the quicker you will get back into it. Muscle memory is real and your conditioning will return more quickly than amateur taking pauses.\n\nThat's why you should step on the pedal if you are just starting out and not let go at least for one year to reach conditioning threshold.\n\n3 days per week minimum. No excuses.\n\n\n\n-- \nThank you for reading Lifter Dojo blog\nCheck our [Instagram](http://instagram.com/lifterdojo)",
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