Weightlifting And Exercise: No Brain, No GainJacob
Weight lifting, bodybuilding, and weight lifting have come a long way since they first became popular in the 1970s. Gyms were hardcore, almost exclusively with weights, weights, and benches. The workouts lasted 3-4 hours, and everyone tried different techniques, different exercises, different times, and different ranges of repetitions. And in the off-season, most followed a “See Food” diet: If they saw food, they ate it!
“No pain, no gain” was their battle cry, and they were not strangers to pain. To the pain of overworked and over-stretched muscles was joined by pain from failed exercise variations, nutritional errors, lack of sleep, lack of sufficient rest and recovery, but they learned to overcome it if motivated enough. All the gym fans of the time have funny horror stories about the pain and discomfort they suffered and the cost those days charged for their health. And, now in their 60s, 70s and 80s, many regret what those workouts did on their knees, hips, backs, shoulders, and spines. But they will also tell you that, given the opportunity to do it all over again, they sure will.
But although No Pain, No Gain was a fitting catchphrase for the 1970s, the current reality is “No Brain, No Gain”. Much research has been done in the past 40 years on all aspects of weight lifting and exercise, and there is now anecdotal empirical evidence of those who stuck with it through the various evolutions of the sport. Great strides have been made in the fields of biology and kinesiology, nutrition (and especially sports nutrition), progressive resistance, hypertrophy, and even the exercise equipment itself.
Enter the typical commercial gym today, and once you get past recumbent bikes, stair machines, treadmills, elliptical machines, and other cardiovascular devices, you’ll probably see twice as much space on the gym floor dedicated to the treadmills. exercise than the old and free weights. And while male gym rats will tease machines forever, it’s possible to organize a full-body workout for new members using only those machines, to provide the initial results they’re looking for in a safer, controlled environment. and graduated.
We now know that gains in the gym can be tailored to your goals: increased strength for powerlifters, larger muscles for bodybuilders, enhanced cardiovascular skills for endurance runners and athletes, and programs to aid in fat loss or weight gain lean, as you prefer. There’s still nothing that will do the workouts for you, but an incredible array of aids to ensure you’re on the right track for YOU.
Professional athletes, weekend warriors, and regular gym goers have also learned much more about healthy eating and nutrition. The traditional meat, corn and potato dinner can now be replaced by chicken or fish along with sweet potatoes and broccoli or Brussels sprouts. Breakfast can be oatmeal and egg whites instead of sugary cereal right out of the box. And while your nutrition may be based on meal plans, paleo, IIFYM (If It Fits Your Macros), or vegan choices, they all share one primary goal: making sure your ratio of healthy protein, carbohydrates, and fats is in balance with your goals. And that your total calorie intake level is in line with your plan to lose fat or gain muscle.
Yes, today’s workouts have changed, definitely for the better. Knowledge of progressive resistance and periodization of training has allowed us to eliminate most of the unnecessary pain of being regularly active in the gym, and advances in kinesiology have taught us better ways to move iron to avoid repetitive stress injuries and better protect soft tissues. and joints that keep our bodies working properly. Far from ending up tied to muscles, most weight lifters today have a better range of motion without joint pain than the general public.
And for advanced intermediate lifters and seasoned pros there are breakthroughs too, but if you’re reasonably new to the art of weight lifting, leave bands, chains, overreach, and supercompensation for a few more years to come. Don’t compare yourself to those who have been doing this for years. There’s a reason it took years to get there. Instead, take “before” photos when you’re ready to start and compare them with new images every 3 to 6 months. The truest tests are how your clothes fit, how you feel when you get up every day, how much energy you have and how deeply you sleep each night.
The best news Most of the new knowledge you need to achieve your goals is in your local library and even at home, thanks to the Internet. These days it’s easy to get into a gym for the first time knowing enough to get started safely. If you can afford a good personal trainer and have access to one, you can start even better, but be careful. Don’t just blindly hire the biggest weightlifter in the gym, or you may end up with someone whose drug use masks poor knowledge, experience, or technique. Ask at your gym and see who they recommend.
And above all, never stop learning. Every day new research on weightlifting comes up, and while there’s too much to keep up with everything, pick a few experts and follow them on their blogs and social media – you’ll learn much more that way than buying many magazines full of articles designed to sell you. supplements. A strong and healthy lifestyle is a marathon, not a sprint, and it proudly carries the slogan “No Brain, No Gain”!