Lessons Learned

Sometimes, you just have to do it wrong to understand why you have to do it right, and that is surprisingly easy in the gym.  Here is my refined approach (YMMV):

1. Use all the tools [NEW from 30 Oct 2010].  Don’t confine yourself to one kind of equipment (I was trying to do it all with dumbbells and avoided machines that clearly help me more in certain areas).  Use dumbbells and machines and barbells in a healthy mix – you are the ultimate judge of what works and gets you the feeling you are looking for in a workout.   Take maximum advantage of everything around you to work your whole body.
2. SLOW DOWN [NEW from 28 Sept 2010].  Extract as much benefit from your effort as possible – use explosive force or slow steady force on the exertion part of the rep (mix it up a little and try both), but especially go slow on the relaxation part (get some negative action here).  I am stretching mine out to around 10 seconds per rep.  There is no jerking or slinging involved.  And don’t forget to breathe…
3. Position yourself to not cheat [NEW from 28 Sept 2010].  This means for some exercises, try to do them in a position that makes cheating reps with other muscle groups almost impossible.  Make use of incline benches, for example.
4. Lift right, lift heavy, lift hard. Don’t push heavy weights to impress others (you know when you are doing this).  If you feel a little embarrassed at the light weight you can do right, and try to do the heavy weight you can’t handle correctly, do the light weight.  Be there for YOU, not others, cuz they sure ain’t there for you.  Use the right amount of weight the right way.  Too heavy for you only makes you cheat it, which doesn’t work the muscles you are targeting effectively, and can easily lead to injury.  But at the same time, lift as much as you can, as often as you can.  Heavy lifting, even if it is only a few times over a couple sets, seems to do much more for me than if I did lighter weights for dozens of times over several sets.  Maybe it’s good for some folks, but it is not good for me.  In short – chase the burn, not the numbers.
5. Listen to your body.  AVOID INJURY! Taking a week off due to work pressure or vacation is fine, and sometimes even helpful;  taking six months off due to a stupid avoidable injury just sets you back for no good reason, and can lead to life-long damage and/or surgery.  You sure you wanna lift that now?  If you start feeling a joint or muscle stop hurting the “good” way (burning from exhaustion) and instead start getting tight, like a rope pulled to tautly, or feeling a sharp localized pain – STOP.  GO HOME.  Take the week off and rest.  Then ease back into it when you go back.
6. No pain, no gain. It’s true.  Seems counter to what I just said, but there is a “good” pain.  You got it when your muscles are burning and full (pumped), exhausted and hard to move (too tired).  It takes a lot of pushing to get there, so push hard.  You have to be the judge when you are about to break rule number 5.  I have had my best gains after murderous workouts that just melt my muscles.  If you are not weak and wobbly after the workout, if you still have some energy, well, better luck next time, cause you probably did not get all you could have out of this workout.  Puking and passing out are not signs of success – avoid these if possible.
7. Drink water, lots of water. Even if you do not feel thirsty, drink continuously during your workout.  Losing water can reduce your strength and energy levels, and make you dehydrated and prone to injury, so drink.
8. Use your brains. Don’t take on heavy weights that you may need help with if you are alone – get a spotter.  If you can’t, then find another exercise.  This is why I do not do flat-bench.  No spotters around when I am in the gym.  I instead use equipment that minimizes the need for spotters (if I get into a jam, I don’t need help getting out of it).  Do not break rule number 5.
9. Keep it simple. Don’t obsess over weight, number of reps, or number of sets.  Leave the notebook at home.  It is a distraction, and if you miss your mark, you can start beating yourself up and tearing yourself down worrying about how you are ever going to make up that set you missed, or that you seem weaker this week instead of last.  Forget that junk.  Get a groove through trial and error, and stick to it.  Keep the exercises to a minimum, so you can spend more time on each major muscle group – don’t try to work in every single machine and angle.  That just saps your energy and spreads you too thin, and you will not get that burn that counts for so much.
10. It’s a journey, not a destination. Stick to the groove.  Once you start (or start back after a break), understand that the first few weeks will completely suck.  The pain will be impressive (like a sunburn on the inside), and you will be weak.  It passes.  You will get over it.  Stick it out.  This is not a short term fix.  This is a long-term investment in your lifestyle, and does not have any ending point.  Get into it for life – throw out your 3 month forecast and adopt a six year (or longer) forecast.
11. Diet is important. Lots of protein for gains.  Don’t go nuts – if you wanna spend tons of money on fancy supplements that promise amazing gains, well, good for you.  That’s not my way.  Simple protein powder, lots of fruit and non-fat milk, low salt, low fat, lots of veggies, fish and chicken.  You know, healthy stuff.  Don’t overdo the alcohol either – it just slows you down.  Moderation is key.
12. Rest is important. Get a good nights sleep – after a hard workout, it will be easy.  But also, take breaks from the gym every few months.  Stay away and relax for a week or two.  Don’t forget to take short breaks between sets, as well.

That’s all I got.  Lots of this comes from TV or books as well, but these words are from my own observations, cuz I don’t buy into everything I see or read.

And I do not do cardio.  I know it is important and good, but after a workout, my heart rate is way up.  My breathing is way up.  I keep this pace up for an hour, with short breaks between sets.  And I hate cardio.  Guess what?  My blood pressure is way down (well into normal), my sitting heart rate is way down, and my cholesterol is way down.  I even managed to raise my HDL ever so slightly, and really pummeled my LDL level.  Not all of it is the meds, and I do not take any cholesterol medication.  Diet and exercise can work wonders.