Thursday, December 18, 2014

Gillian Ward - Goal setting myths and realities

As a fitness industry professional most people seek out my guidance, knowledge, and hands on coaching with the hope that I can provide the tools and motivation to help them make their goals a reality.  Essentially they are making an investment with a “wish” coming to fruition.  These goals run the gamut from lowering blood pressure and improving bone density, to losing 30lbs or squatting 500.

Most of the goals could be summed up by saying that people want to look better, feel better, and be more capable.


As a coach it is my responsibility to manage the expectations of my clients (if I want to keep them). The most critical aspect of this is to take an honest look at how realistic the goal is by examining limitations of the client, and the effort they are willing to put forth.

It is as simple as saying that you get out what you put in.

I remember a coach that I admire greatly, Mark Rippetoe, once saying something along the lines that people with great builds did not get that way by accident – a great amount of discomfort went into creating that form. People like that are “generally uncomfortable” a great deal of the time. You can interpret that as you wish but my interpretations is that those people have been willing to suffer when it comes to diet and training in a manner that most could not comprehend.

Women, and the myth of “bulk” - 

The most obvious misconception out there is that weight training; specifically heavy weight training makes women bulky.



99% of the time this is a fallacy; one cannot become bulky without a caloric surplus under any training conditions.  Additionally, women do not have the hormonal profile to gain large amounts of muscle mass easily.  Not wanting to get “bulky” is one of the biggest excuses in the book. I hear that statement as “I do not want to work hard”.

This brings me to the point of the article - examining goal setting so that we can be successful.

Goal setting steps - 

When I do interviews with clients, I ask them to write down their goals on any order. I ask for short term goals that I consider to be 3 months or less, mid-tem goals for the next year, and long term goals which are things they desire to accomplish or dream of in this lifetime.  I have them focus more attention on the short term but the long-term stuff allows me to have insight into what drives them and where they place value. I tell them that the goals can be anything they want – aesthetic, performance, weight loss, etc.

Next I make them work a little bit and ask them to quantify their goals so that we can track measurable data. For instance, if the goal is upper body strength, the quantifiable goal may be to do a strict pull-up and 10 push-ups within 12 weeks.  Lastly I ask them to prioritize their goals in numerical order from most to least important. This is where I have to break it to people that they can’t get “huge and ripped” at the same time.  Typically I give people a week for this assignment.

Next, it’s time for a sit-down chat. I have the client make a list of the obstacles that get in the way of reaching the goals. This can be things like work schedule, travel, family responsibilities, finances (budget for food, gym fees, coaching, etc).

Here’s a scenario - a 42 year old over-weight male client comes to me and wants to “have a 6 pack” before a spring break trip in three months but works nights (hardly sleeps), has 3 small children at home with limited childcare resources, and has an achilles injury which limits weight bearing activity. Additionally, his wife does not want him spending time at the gym.  He eats mostly fast food and is unwilling to touch a fruit or vegetable.  How likely is it that he will succeed at reaching his goal? The question becomes how much can he or how much is he willing to give up in other areas of life? What can be changed and what can’t?  He’s still going to work nights, still has three kids, and still has an Achilles injury.  Maybe he’s willing to give up the fast food and broaden his palate to healthy selections? Maybe his wife will come around?

Only this client knows what he is willing and able to do. Only he can answer the above questions honestly. This is where I explain to him that there is no magic pill and his results will correlate exactly with his ability to adhere to the program – his effort, his preparation, and his dogged consistency.  People don’t want to hear this and may decide not to hire me but I tell it like it is –

1. Great athletes are not born, they are made. Yes, there is genetic potential but it must be honed and cultivated. Skills must be learned and practiced thousands of time.
2. If you are not willing able to follow the program, you will not get the results that you are seeking
3. “Bulky” does not happen by accident. If by “bulky” you mean fat, you ate too much. Putting on muscle takes hard work and not everyone is cut out for it.
4. If you want to be super lean you can’t have your cake and eat it too. Sustained low levels of bodyfat take enormous discipline, effort, and a general overall discomfort. Additionally, social situations can be difficult as food is an enormous part of our culture.
5. Getting “huge” is very uncomfortable too – it is expensive, time consuming, extremely difficult, and may not be the healthiest thing for you. This too does not happen by accident or by following a workout plan in a magazine and drinking some weight gainer.
6. If you are driven enough to pursue your goal, you will sacrifice in other areas of your life. Some damage and or neglect in other areas cannot be reversed.

At this point most people have glazed over and just stare at me. Now it is time for the honest talk. I ask them to re-evaluate their goals based on their lifestyle and what is realistic and achievable for them. This is not a judgment of their efforts or character. It is purely a way to set individualized, realistic, achievable goals with all of the cards on the table. It is a method of encouraging people to examine their priorities. There is no correct answer.  I for one am guilty of having tunnel vision when setting a goal. I have allowed my single-minded drive to accomplish a feat to come in the way of other areas of my life including personal relationships and professional growth. I do not condemn or condone this, it is merely an observation that we are individuals and prioritize in our own way.

At the end of the discussion the client leaves my office with a new set of goals. A set of goals that matches what they are willing and capable of putting forth. These goals provide structure and direction, which are necessary for long term adherence and satisfaction.  Additionally, these goals then become more than wishes because they are achievable.




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Tuesday, December 16, 2014

Benefits of lifting for females (that men don't get)

I really hate all these fitness memes.  I really fucking do.

Everytime I see one, I envision a pack of rabid females that just entered the club, high on friendship and drunk on self absorption, brofisting each other after a round of shots.  Like they just scored a touchdown by running over a 250 pound linebacker with 3 seconds left on the clock for the go ahead score.

Women always love these, and I'm not sure why.  Maybe it's an identification thing.

"I lift weights.  So my shit is fantabulous.  High five, fellow lifting chick!"

Then they sort of, high five or brofist each other through the internet by liking the fitness meme.

Usually it's the "what's your excuse?" meme, with some scantily clad female, wearing nothing more than dental floss as workout gear, in some kind of pose that involves as much ass cheek or cleavage as possible, while hoisting a massive 7.5 pound dumbbell.  Grimace included.

No.  Grinding my ass groove into the couch as I type this.


I get it.  Lifting and association with other female lifters makes you feel cool.  Grinding in the gym is awesome, and finding a whole new wardrobe just for gym days is god damn exciting.

But what else does lifting do for women in regards to feeling better about themselves?  Both physically and emotionally.

I have to preface the rest of this by throwing out that, I'm not a woman.  I don't even play one on TV.  So I took the time to research some nifty shit that lifting does for women.  Maybe it does it for men as well, but that doesn't matter.  It's a gender specific article.


Sex life - Well let's not waste any time here, shall we?

Not only do women orgasm harder, and more often after lifting, they apparently can do so WHILE training.  

So that is definitely a benefit women who train have over men.  I mean, maybe a dude could orgasm while training but I don't see how, and I don't want to see how.  Ever.  Not even once.

Anyway, a study showed that women taking antidepressants get more aroused after exercising while watching porn, than women who take pills and watch porn without exercising.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3422071/

Maybe I'm breaking my arm reaching here, but I would think that the same data would apply to women who don't take antidepressants.

Squat day?


What I want to know is, what kind of porn was it?  Maybe they didn't get the porn right for each women and that skewed the results.  I mean, women tend to like female on female porn quite a bit, even if they don't want to admit it, or let their neighbors and friends know.  They like that shit.

Where was I?

Oh yeah.

Anyway, I think that is a benefit men don't get either.  I am generally not in the mood after a hard training session, but apparently for women it gets them lathered right up.  Two big scores for lifting and sex life for women.  But make sure you watch porn after as well.  You know, for science.


Posture improvement - 

For women whose bra size goes beyond normal cup sizes, and simply has a tag that reads "over the shoulder boulder holder", this is a huge plus.

Losing fat and building a stronger posterior chain means less back pain for women that are sporting boobs that flat out make life uncomfortable.  For them I mean.  I generally don't see support groups for men that are upset over breasts that are too big.  I feel that is a market that doesn't have a dollar signs associated with it.

So for those that are contemplating breast reduction because of such pain, it's possible you can avoid surgery by getting into the gym and getting those traps, rhomboids, lats, and lower back stronger, while shedding some fat to reduce said discomfort.

Now I want to be CLEAR HERE....you can't lose giant boobs because of lifting.  There is no exercise to shrink your boobs.  That will come from a reduction in bodyfat.  However you have to remember, that even if you lose weight, and they shrink, it's likely you do suffer from poor posture because of a lack of strength and muscular development in the back.  So combine both lifting and a reduction in fat to get the desired effect here.

For women who work desk jobs but aren't going to be challenging Dolly any time soon in the boob department, you still probably suffer from poor posture.

When I used to do before and after pics of female clients the one thing that always stood out to me was the overall posture change that happened with them.  They went from being slumped over (some almost hunch back), to standing tall with great posture.

If you're a dude with big tittays, I simply advise dropping the soy, and basically all food type products until those go away.  Oh, you should lift as well.

That big, round, ass - 

So yes, men can get this too.  But let's face it, there is a premium right now on women with great butts.  Maybe I hang in the wrong circles but I don't see such a market for men.  I suppose it exists.  I mean there is literally a market in porn for men who like to watch women pop balloons.  I'm not making that up.  It's real.

I don't care if she lifts.  HNNNNG!!!!


Anyway, this is how the whole "real women have curves" memes started.  The problem that happened there is, chicks who did NOT have curves (you know who you are) thought it was about them.

How do you know if you fit the bill?

Hip to waist ratio.

Lifted from this cheesy, but spot on article.....

http://www.scienceofrelationships.com/home/2013/11/11/curves-ahead-the-science-of-female-waist-to-hip-ratio-and-at.html

Women with a waist-to-hip ratio near .70 have a curvy figure. As ratios climb higher toward .80 and .90 curves become less apparent. For example, men generally have waist-to-hip ratios close to .90. The interesting part about the waist-to-hip ratio is that it works for different-sized bodies. Someone like Beyoncé is heavier than Mila Kunis, Adriana Lima, Jessica Alba, or Megan Fox, but they all conform to the magical .70.

Read that one part?

"The interesting part about the waist-to-hip ratio is that it works for different-sized bodies."

So small women can have curves, and big women can have curves.  But women that go over that .70 ratio do not have curves.  They have fat.  

Great news here!  The same principle that applies to the boob reduction thing can also get you into that .70 "sweet ass" ratio.  Lose some fat + gain some ass = .70 magic.  

So we can effectively kill the whole "real women have curves" bullshit, because tiny women can have curves too.  It's not about size, but about ratio.  

But we can't leave it there.  Once again, I have to make note that there are no exercises to "slim your waist" or make your abs appear.  That happens in the kitchen.  There is no such thing as "spot reduction" i.e. doing a movement for a certain area to make it more slim.  Slim comes from following a proper diet for fat loss.  The ass comes from doing a lot of heavy squats, lunges, 1 legged squats, and glute bridges.  

Also from that article....

Essentially, the researchers wanted to know where men look when checking out a woman.3 To do this, researchers showed men naked images of women in upright poses from the front or back. Importantly, the women represented a range of waist-to-hip ratios. Regardless of pose, the results indicated that men rated women with a .7 waist-to-hip ratio as most attractive. Results also indicated that men paid most attention to women’s midriff and buttocks when the image depicted the woman from the back. When depicted from the front, men focused more on the breasts and then shifted attention to the midriff. Thus, the eye-gaze results demonstrate the important of waist-to-hip ratio, especially when viewing a woman from behind.

 So if you've been scoring low in the dating department, this is a great way to start improving your chances of catching the eye of dude.

Conclusion - 

Easy.  Lift.  Enjoy.  Don't post fitness memes.  Or do.  I don't care so long as you're happy and kicking ass at life, because that's really all that fucking matters.



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Monday, December 15, 2014

Sunday, December 14, 2014

LEB e-book bundle sale



I get questions asking me which of my books would work best for this or that.

Well, now you can just get them all at a discount.

Until January 1st I'm offering this bundle of all three books for $30.


LRB 365 - A year long plan for non-competitive lifters and athletes who want to take the guess work out of their training. A comprehensive program that consists of training, conditioning, and even covers basic dieting principles to help get you to a new level in the next year.

Strength, Life, Legacy - My most comprehensive book that covers everything from mass training, strength peaking, technique corrections on the squat, bench, and deadlift, as well as specialization, pre-habilitation and rehabilitation movements. Your all in one stop for a myriad of training principles.

Base Building - The principles that will help you build a bigger and stronger base with the squat, bench, and deadlift and peaking cycles. This is where you want to go if you desire to improve on your big 3 through scientific and time proven principles.

This deal will be off after January 1st. So grab it now while you can.

http://www.e-junkie.com/263269/product/502277.php#LRB+Bundle

Thursday, December 11, 2014

Your passion is their pain


“All my life I've been fascinated by the precipice in all of us. When you come to it, you either choose to fall or you don’t -- Alvin Ailey”





You can do something a million times, and forgot most of them.  But you'll never forget your first of them.  

I don't know how many football practices I had in the hot Mississippi summers.  Quite a few, I reckon.  I don't remember most of them.  In fact, sitting here thinking about it, I can barely recall any.  But I remember my first one like it was just yesterday.  

I was in fourth grade.  The division I played in was made up of fourth through sixth grade, or "pee wee" football as it's known by some.

A few weeks before practice my dad had taken me to this guys house who had a son that was quite a bit older than I was.  He didn't need his helmet and pads anymore and my father was going to buy them from ol boy.  

After said purchase, I remember putting this giant can on my head wondering how in the hell I was going to run with it on.  Same for the shoulder pads.  They clacked up and down with every step I took and were incredibly cumbersome.  

Much like having a gun fight, what football looked like on TV isn't what it felt like in real life.  On TV it looked cool, and bad ass.  Dudes flying around, snot lockering each other, catching passes, sacking the quarterback, scoring touchdowns, banging strippers.    

This felt well....not cool at all.  I felt like Robocop had banged a bobblehead doll and boom...there I was.  

Already, football seemed very uncool, and I hadn't even taken the practice field yet.  I was just wearing some pads and a helmet and golf was sounding good right about that time.  But hey, I lived in Mississippi.  And in Mississippi, if you're a male, you're probably going to play football.  

When the big day rolled around, and I would get my first taste of practice, I was scared shitless.  I remember walking onto the field and seeing the sixth graders.  They looked like giants, and gave me a thousand yard stare only a Nam vet could appreciate.  

Yes, I'm exaggerating for comedic effect.  But I do remember them seeming so much larger than us puny fourth graders.

Anyway, practice began and I did my best to hide as much as possible during "hitting" drills.  I watched fourth grader after fourth grader get obliterated and destroyed by the much larger sixth graders.  It was a massacre to such a degree that Pol Pot would have been pleased and offended at the same time.  

Eventually, hiding would no longer save me from such brutalization.  The coaches called for a drill called "bull in the ring."  



Apparently, "bull in the ring" is banned now because I guess....I don't know.  It toughens you up?  Puts some hair on your chest?  Makes you stop being a little bitch and separates the "men" from the boys in fourth through sixth grade?  I'm sure someone will pipe up with why it is banned and defend the banning of it.  They will then log off the internet to go wash their girlfriend's poodle for her.  

Nevertheless, we were playing that shit back then.  

Bull in the ring means there is one guy in the middle of a circle.  Everyone in the circle has a number.  When your number is called, you have to run full speed and crack the dude standing in the middle of the circle.  Basically, it is in fact, a "harden the fuck up" drill.  

Well I was very marshmallowed at the time, so this did not seem like a fantastic idea to me.

When my number was called, I don't recall how fast I ran, or how hard I hit.  But going off of my father's reaction, which was to literally drag me off of the practice field, throw me in the car, and start driving me home, I bet money I wasn't Lawrence Tayloring out there.

Before we got home my dad pulled off to the side of the road and turned the car off.  He turned around and looked at me and told me "I'm going to finish this drive home, unless you get your ass back on that field and start hitting like it matters to you."

I wiped the tears from my eyes and nodded at him, not saying a word.  He turned the car around and drove me back to the practice field.  

When I stepped back onto that grass, my demeanor from the time he threw me in the car until the time I got back, which could have only been a few minutes, was like night and day.  

Mainly, I was fucking pissed.  

My fear had been exposed for everyone to see, and I was thoroughly embarrassed.  But I was really fucking pissed off at my dad for doing that to me in front of all my friends, teammates, and coaches.  

So someone was going to pay.  

I got back in my spot at bull in the ring, and this time when my number was called I ran with every ounce of fury and hate my fourth grade body could muster up.  I decleated the guy in the middle, and was greeted with "ooooohhhhh!!!" from my teammates.

Shit felt good.    

I walked back to my spot and couldn't wait to be called again.  And I was.  Several more times.  Even against the sixth graders I at least held my own.  My fear had been replaced with anger, and determination.  

But something else happened in those brief moments as well.  

I realized, I liked that shit.  

I liked hitting.  I liked getting hit.  There was something about it that is hard to put into words.  The joy of running full speed into another mother fucker and testing yourself against them was very rewarding.  Even if you lost, you would get a chance to try again.  There were only temporary failures.  And through those failures, you learned how to hit better, harder, meaner, faster, and smarter than the last time.  And eventually, you won far more than you lost.

It "took."

Whatever it was that separates the guys that are on the field from the guys picking splinters out of their ass had took with me.  I wanted to be on that field.  I wanted to hit.  I wanted to catch passes and score touchdowns and help my team win.  

I had such a moment shortly after I started lifting as well.  

The first few weeks I was so ungodly sore that I would often wake up partially paralyzed.  And I hated it.  But because I was living with my martial arts teachers parents, he forced me to go to the gym everyday and train with him, pretty much against my will.  



A few weeks in however, I was joking around with his mom in her kitchen and I ended up flexing at her, and for the first time in my life, I saw a god damn muscle.  It was a bicep.  I can remember being that age and seeing other young dudes flexing, who were far more genetically gifted than I was, and being envious that my shit just was not there.  

But it was now.  

And it took.  

That was 25 years ago.  Still clanging and banging.  


"... Couldn't stand her at first, but once it took, I loved her so bad it hurt.''


I think eventually, if you ever really want to exceed your own expectations at something, it has to take.  Even if not at first, it has to take.  You have to find yourself at that cliff, and either you make a choice to fall, and succumb to a passion, or you walk away from it because you feel like the fall just isn't worth it.  

Such was football for a while with me.  Such was music.  Such is lifting, and writing.  

When something takes, you find yourself enjoying all of the misery and discomfort that often comes with it.   I am aware of a lot of bodybuilders that actually enjoy the process of dieting to get ready for a show.  While others, who don't seem to do quite as well, hate it.  They hate the starvation and the feeling of being zombified for weeks on end.  But for some reason, others do fine with it, or even enjoy the misery of it all.  

I think to exceed your own expectations in strength sports, sports in general, or any passion you decide to immerse yourself in, it all has to "take" enough, so that you can rise above your own perceived limitations, or the perceived limitations placed on you by others.

If you don't enjoy the feeling of a very heavy barbell on your back, then powerlifting is probably not for you.  

If you don't enjoy getting punched in the face, you probably aren't going to end up being a great boxer.  

Yes, there will be exceptions, but that's why we call them exceptions.  For the "rule", these things do apply.  

If you don't enjoy a throbbing, sore ass hell thumb, then Xbox Call of Duty championships probably won't be in your future.  



And these are the things that end up separating the guy who goes into the gym that just wants to "look good for the chicks", and the brute that makes heads turn when he starts loading up the bar in the squat rack.  I'm not disparaging the former for the latter here.  I'm saying there is a difference in mindset, and the acceptance of pain and misery as part of the process with one person, where there is not with the other.  One is going to require a lot more mental fortitude than the other.  Because reaching places where others do not get to go, or fear to tread, is not for the faint or weak of heart.  It is for those who embrace the awfulness that manifests itself during that fall from the precipice.

I've long said and truly believe that going through the motions doesn't and will never produce the kind of results that you see from someone who truly loves what they are doing. 

The person in the gym that is going because "it's good for my health", but really doesn't enjoy or love being there, will never truly enjoy the results they could have, if somehow they actually learned to love it.  To embrace the soreness, the straining, the aches, and pains that come with real effort.  

To those of us that do embrace it, our passion is their pain.  And that pain is our passion.  

When I suffered my first bicep tear, it was during the start of the second quarter in a semi-pro game.  The fullback came through the hole and I lit him up.  But in the process of it, my arm was bent and hit his shoulder pad, tearing the tendon off the bone.  I finished playing that quarter and only sat down when I realized being on the field and not being able to fully tackle was a liability to my team.  Had I learned a technique to tackle with one arm effectively, I'm pretty sure I finish the game and that season.  However, surgery was required at that point thus my season was over.  

With my arm in a cast, I couldn't do a lot of upper body lifting, so I decided that squatting everyday was a great idea.  

People who don't love these things in that kind of way, look at me squatting with a cast on my arm as stupidity.  Maybe we are stupid.  Maybe people who are in relationships where they do awful shit to each other, but somehow find a way to keep loving each other enough not to quit, are stupid too.  I don't know.  

What I know is, when something takes, it will engulf your life and fulfill it in ways that make it easy to dig deep down, to find a way to press on.  To push past the anguish and pain, because well, you love it so bad it hurts.  

And if that's stupid, then stupid is as stupid does.  




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Tuesday, December 9, 2014

What is "natural" anymore?

No one knows what a natural bodybuilder "looks" like.

I've read hundreds of these discussions about who is on and who is natural and all of that bullshit, and here is what I think.

1. How do you define natural?

I don't even know what natural means anymore. Back years ago, guys took pro-hormones, which were INDEED legit oral steroids. Yet because you could buy them over the counter, they claimed they were still natural.

So those guys claimed natural status (and you know who you are) yet it's obvious they were not "natural".

There were several guys that went into retirement or quit competing after these products came off the shelves. Why? Because they couldn't compete at the same level (and no, I'm not naming names but some guys are outing themselves slowly now).

Clen? Not natural. T3 or T4? Not natural. Is taking ephedrine natural? Some people say natural is defined by the organization in which you compete, and I personally think that's bullshit. To me natural means food, training, and sleep. That's it. Nothing else. Nothing that spares lean tissue, speeds fat loss, or dries you out that you can't do with food, cardio, and training.

2. Height and weight with leanness

I do believe there is a correlation here. My belief is, for the NORM, there are some height to weight to leanness ratios that generally cannot be breached naturally by the majority of human bodies. I am being careful in my wording here because there will always be an exception to that rule. But most guys that are 5'8" are not going to be able to walk onto a bodybuilding stage at 220+ natural. In fact, I feel pretty safe in saying no one could. And to get back to point #1, how would you ever REALLY know? People beat drug tests everyday.

Think of it this way. Arnold was pretty gifted genetically. And he competed at around 230-235 pounds at 6'1". And Arnold was obviously not natural. So if a genetically gifted bodybuilder can use, and compete at 230 at 6'1" are you really willing to believe that a natural guy could step onstage shredded, shorter than Arnold and almost as heavy? I have trouble digesting that.

3. "he's been lifting for X amount of years and trains hard"

I had this conversation with a really smart dude the other day. And we both agreed that muscle mass for a natural guy, is going to be pretty maxed out after about 8-10 years of REALLY intelligent training and dieting. There may be a morsel gained here and there after that, but the fact is, it won't be much. From there it's about a change in muscle maturity and density, but for the most part, the ratios are going to be pretty close to what can be done.

Just because a guy is dedicated and trains hard for 20 years doesn't mean he can naturally build a physique that can rival drug users that are also of similar genetic advantages. In other words, two guys with similar genetic muscle building ability, the guy that stays natural will never catch the guy that chooses to use. This should be obvious but I still see people arguing that if you just train really fucking hard for X number of years then "drug like" gains are possible. It really doesn't work that way. Trust me, I speak from experience.

Monday, December 8, 2014

LRB - 20 things

I've had a string of posts on the LRB Facebook page (found here - https://www.facebook.com/LiftRunBang ) regarding some simple guidelines about everything from getting bigger or stronger, to client/trainer relationships.

This is not a reprint of those, but more of a present narrative of simple principles you can use throughout your lifting life.


  1. HIIT vs steady state - Throw out the research for a minute and remember that conditioning is for heart health, and overall well being.  When you're in shape, you feel awesome.  And feeling awesome, is awesome.  Yes, they can both help you get leaner, but abs are made in the kitchen.
  2. You really can't out train a shitty diet - Not only that, why would you want to?  Eat like a champion would, and you'll get closer to looking like a champion.  Best of all, you'll feel like a champion.
  3. Sleep is your most natural restorative process - Make sure it's just as big of a priority as your training, dieting, and programming.  
  4. Your lifting should primarily be made up of barbell and dumbbell work - Machines can have a place but free weights offer more training economy.  
  5. Unless you are missing both legs, you should be squatting - Not much else to say here.  Stop making excuses and get a barbell on your back.  
  6. There's no such thing as an inherently dangerous movement - All movements are dangerous when performed improperly.  This doesn't apply to movements done on uneven surfaces.  You should never be standing on swiss balls to strength train.  If you're a circus clown...ok.
  7. Give every program a fair chance - Program hopping is the best way to find out that there isn't a simple program out there that works for you.  If you're going to give a program a try, give it an honest one.  6 weeks minimum.
  8. You can't stay lean and get huge - This doesn't mean you need to turn into Mr. 40" waist either.  But if you're holding on to a very low degree of bodyfat and won't give that up, don't expect muscle to pile on either.
  9. Do an equal amount of pulling work for your push work - If you are doing a total of 100 reps of pushing work in the training week, then you should be doing at least 100 reps of pulling work in that week as well.  It's important to keep muscular balance between antagonist groups to avoid injury and weak support muscle groups.  
  10. Work towards performance goals to fulfill physique goals - If you want a bigger back, improve your chin ups.  If you want bigger legs improve your squats.  If you want bigger arms, set goals to press and curl more.  If you increase the performance ability the physique improvement will come.
  11. Learn the difference in moving weight, and making muscles work - Moving weight means making the body work in a synergistic fashion to move the barbell through space.  Making the muscles work means you are cognizant of making certain muscle groups stretch and contract against the resistance.  They both have their place and are important.  Use them appropriately. 
  12. Be open to constructive criticism - Learn the difference in destructive criticism and constructive criticism.  One is there to be ignored and one is there to make you better.  Don't dismiss ideas, concepts, and arguments because of dogmatism and short sightedness.  
  13. Don't try to ride two horses with one ass - Trying to be good at a whole bunch of things at once is called Crossfit.  If you're more interested in getting stronger and growing more muscle mass as the main goals, narrow down your training to meet those goals.  Trying to get good at 17 different things means you will probably be about average at each.  Narrowing it down to 3 things means you have a much better shot at becoming great at those.
  14. Don't fret bad training sessions - It's going to happen.  Remind yourself of this fact.  A bad training session here and there is usually an indicator that progress is being made, because your body is downregulating performance.  Progress isn't always linear.  If progress has been oncoming and steady, then eventually you will overreach on the recovery curve (fatigue now outweighs recovery).  Your body is smarter than you are.  When you feel weaker than usual, and everything feels awful....LISTEN.  Pushing through one of those sessions is a recipe to get injured.   
  15. 80/10/10 - In regards to #14, remember that 80% of the session you perform will be run of the mill, "get the work in" type training.  10% will suck, and 10% will be awesome.  Believe it or not, those 80% sessions are the most important.  Those are the building blocks that create a base of strength and performance.  Don't get too elated about the awesome ones, and don't let the bad ones think you suck.  
  16. Set realistic goals - If you just squatted 405 for the first time, don't set a goal to squat 450 in the next six months.  Set a realistic goal in a realistic time frame that will give feedback that your training is on point.  Adding 5 pounds, just five pounds, every 6 weeks to a lift means you would have increased that lift by roughly 40 pounds in a year.  That's a massive gain in a year by just concentrating on the small goals.  
  17. Enjoy your time off - When life calls, listen.  Lifting should be what you do, not who you are.  Break your diet on special occasions.  Take time off from the gym for holidays and vacations.  A better quality of life generally means better training.  Don't deprive yourself of enjoying life because of the barbell.  The weights will be there waiting for you when you get back.  Life is fleeting.  Enjoy it.
  18. Don't get complacent - The best thing you can do to ensure that your progress dies is to be too satisfied with what you have accomplished.  If you don't desire to be any better and are happy with where you are at, then you have no worries.  Because you won't improve or get better.  But if you're not happy with where you are at, and progress has stalled for a long time, ask yourself if you've simply been complacent because of prior achievements.  Lots of times people get very happy with success, and then have trouble achieving more.  If training and progress have been in the shitter, take a long and honest look at the work you've been putting in and ask yourself if it's really been enough.  
  19. Believe in yourself - This is paramount if you are to overcome the many hurdles you will encounter in training.  If you don't believe you can do something, you won't.  The very start of getting past a plateau is finding the ability to summon up enough self belief, and eradicating self doubt, so that in your mind it becomes possible.  Achievable.  "Whatever I think about all day, I become."  Don't think about becoming a failure, or you will be one.  Think about becoming a bad ass Viking stud muffin or Warrior Goddess.  No, you won't become one, because it's metaphorical.  But you get what I'm saying......
  20. Learn to be patient - This one can be very hard.  But this is a lifetime journey.  Not "6 weeks to a bikini/beach body."  As the saying goes, Rome wasn't built in a day.  Enjoy the struggles as they will teach you more than your victories.  Then savor your victories and rise up for the next challenge.  
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