Another Training Day
So another day, another workout. I’m still struggling to get all my food in. I’m generally a meal behind every day. I need to get up earlier.
Low incline Bench Press
Worked up to 250 x 10 + 2 + 2
Machine Shoulder Press
Worked up to 130 x 12 + 4 + 3
Close-grip Bench Press (I never have any triceps strength left at this point).
Worked up to 165 x 10 + 4 + 2
Hammer Pulldowns
Worked up to 225 x 11 + 5 + 3
Barbell Rows from the floor
Worked up to 195×11
I tend to be a people watcher in the gym. I enjoy my time between sets when doing heavy work since it allows me the opportunity to sit, rest and watch what people are doing. I was doing just that between my last two exercises, and you know what I noticed? Well, a couple things:
1. Very few people train hard. (we already know that even less train smart) I watch people just cruising through sets, with no real effort and terminating the set before it even starts to get challenging. I wonder if these same people ever stop to wonder why they never look any different.
2. Very few people pay their dues on the big exercises. I think I can count on one hand how many legitimate full squatters I’ve seen at my gym. I do however see a lot of leg pressers, a lot of Smith squatters and a lot of half squatters. Is it any coincidence that I’ve yet to see more than a couple pairs of decently developed legs? I’ve seen a few more deadlifters, (not many) but no strong deadlifters. I do see a lot of seated cable rows and lat pulldowns though. Is it any coincidence that I haven’t seen too many with really good, 3D back development? I don’t think so.
I typically think if it’s harder, it’s probably better. Barbell rows are harder than seated cable rows - probably better. Full squatting is harder than leg pressing - probably better. Now that’s not to say these other exercises have no place, because they most certainly do, but if you want the best bang for your buck, start paying your dues on the big compound exercises.
Start adopting a mentality that you *must* get strong on things like squats, benches, deadlifts, rows. Get addicted to getting stronger and I guarantee you that your physique will thank you. These are the foundation of all your progress. Make gains on these exercises and you’ll soon be more developed. It’s that simple. (provided adequate food of course).
Compound exercises:
- Use more energy
- Recruit more muscle and build more muscle
- Result in a greater acute increase in anabolic hormones
- Allow you the opportunity to use maximal weight
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