How do you make "gains"? - Health, Fitness, and Sports

Well, getting more sleep always helps. I found out one of my biggest problems was I wasn't getting enough vitamin C, and that I actually need probably 4000mg a day. The reason you need vitamin C is for your adrenal glands. If you're just stressed out even without lifting and you're getting overwhelmed, you need vitamin C, but for lifting I might be taking even more, just to fuel the adrenal glands. Your body turns vitamin C into adrenaline. I used to take it a lot, and then sorta...let it slip, but now I need to get back into the habit of taking a lot of vitamin C.

Sleep, get a lot of sleep. Have no social life ever, go to bed at 8, haha.

But as far as training goes, generally what I do is, I don't do a lot of reps. I try to go for lots of heavy singles, doubles, triples. And I try to max out as much as possible, I try to put more weight on the bar and hope I can get it up. It's in essence that simple, to lift more weight...you gotta lift more weight.

The other thing is variety of sorts. Like for squats, right, do back and front squats. If you get a higher front squat, your back squat will go up, and vice versa. Specifically with front squats, they work your abs amazingly well, as your abs are holding you up and keeping you not from bending, I remember after maxing out on a front squat, my abs "hurt" (not really hurt, but were tense like, worked out) for 2 days. For deadlifts, my usual way of lifting is sumo stance, but I do snatch pulls (wide grip, hands about an inch away from the end of the bar) to make it have a higher pull, so when I do the lower pulled sumo stance, I can lift more as I'm used to lifting at a deficit. Doing some power cleans, split leg deadlifts, etc, will help on the deadlift. Also squatting will improve the deadlift, too. For squatting, I'm in the Olympic squatting camp, ie, squatting all the way down like this: http://bretcontreras.com/wp-content/uploads/Olympic-Squats.jpg. You use less weight that way, but your leg muscles are worked more (though lowbar powerlifting squats work the back muscles more) but I find after doing OL style squats, if I go for a powerlifting style squat, it seems very easy. So even if you don't do those fulltime, you should do them sometimes to add some variety.

As far as upper body stuff, well, I don't bench because I just don't like benching and it's not really needed much in my sport. Usually I do standing overhead presses, split jerks, and push presses. My upper body lift numbers kinda...suck. Usually I do upper body at the end, and I'll do squats/deadlifts for an hour, and then upper body for like 20 minutes. So that's a problem on my end. I've found, for increasing those lifts, again, push press from in front of your neck and behind the neck, split jerks, and strict presses. Change it up. So for benching, you might wanna do incline, strict overhead press, and close grip and benching with a wide grip, and then come back to the bench press later, and see if the numbers improve. Also, pullups help, too. To a point, too, you gotta pick which lifts you wanna excel at. I've pretty much not cared much about my upper body lifts just because I decided to concentrate on my squats and pulls.

So pretty much use some variety, and good nutrition and sleep.

Also, as far as cutting out junk food, well... I have an interesting story for you. I ate probably an entire medium or large Dominos pizza, and had like 3-4 glasses of Pepsi. I waited like an hour or so and went to the gym, broke my clean and jerk personal record that day. So to a point, you can eat as much junk food as you want, but you'll like, get fat and look like this if you keep lifting: http://www.andyboltonstrength.org/wp-content/uploads/2011/04/Andy-and-Brian-Batch-posing-with-1003.gif But then again, if he were to diet down, he'd probably be damned good by bodybuilding standards, but he'd lose strength. But junk food isn't really that terrible of a fuel for weightlifting, just you'll get fat. But, so many powerlifters/etc will just hit up a buffet every night and stuff their faces. Just after doing that, if you wanna look good, you gotta have the discipline to diet down.
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