Teach’s Rules(ish) Of Gym

I’ve been a constant at the gym for about 13 years, average 3-5 times a week, an hour to an hour and a half each time. Here are Random Thoughts in no particular order

1. If you are going to work out work out. Put in the work.
2. If you are lifting, lift heavy. Otherwise, you are barely doing cardio
3. But, you can lift medium, but, you have to do a ton of reps
4. And, regardless, you need to slow your eccentric. That’s the “gravity” portion. Say you lift a barbell up for biceps. That is the concentric. Now you lower it. That is the eccentric. Don’t let gravity do most of the work. Hold it slowly. Why not get the full workout? Try this with your normal weight. You’ll see you will not be able to do as many reps, but, you will get much better muscle quicker.
5. I started eccentric’s about 4 months ago, wish I had known this, because I was mostly plateaued since I do not spend hours at a time, mostly just little gains and gains in legs. Where I would do 3 sets of 12 with 85 on a triceps pulldown it is now around 3 of 8. It will work you.
6. It doesn’t hurt to also just lift heavier with no eccentric here and there.
7. Have good form. For instance, doing that bicep curl. Your upper arm really should not move. You rotate at elbow up, and then down. I see people swinging weights around and it’s really not doing much.
8. Know when to take a break, don’t aggravate joints, tendons, etc. Know when it is tender muscle from lifting and when it is something else. I stopped from doing a 3rd set of triceps last Monday after biceps Sunday because of the type of pain. Didn’t make it back till Sunday, partly for elbow and partly work
9. Work your knees early. Your older self will thank you. Squats should be below 90 degrees. Leg press should bring knees as close to chest as you can. Don’t worry if the weight feels light. No one cares. Exercise them.
10. A good one is sit downs. A bench or chair that won’t move, where legs are about 90 degrees when sitting. Hold a plate in front of you, doesn’t have to be heavy. Stand up. Now sit down, but, try not to fall down onto bench the last few inches. Control it. Future self will thank you. If you’re already older, like me, you’ll appreciate it.
11. Clean the damned bench when done. Gym goers really won’t judge you for the weight you’re lifting, the will judge if you don’t clean the machine.
12. Take a shower before going if you are stinky. Otherwise you suck, and don’t get butthurt when people move away from you
13. No one is really judging you for the weight you lift, they are cheering you on. They’re happy you are there
14. Don’t hog equipment. Don’t have 2 benches, 2 sets of dumbells, and an EZ bar. Even if slow
15. If you’re wearing tight, barely there clothes, men will look. So will lesbians. It’s human nature. You can’t tell me it is comfy. Can’t tell me a thong going up your bunghole is comfy
16. If you check yourself out in the mirror people will look. Don’t have a hissy fit
17. If you’re filming and it’s not to observe your form (we can tell from where the camera is located) I’ll walk through your shot many times. OOOPS!
18. Get shoes with limited padding. You do not want that padding taking the weight. Think shoes like Vans. I have Nike Flex Control 3 now (easier to get 4s at this point). Perfect. Notice that powerlifters where shoes with very little padding.

And, best of all, enjoy yourself.