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Weightlifting And Exercise: No Brain, No Gain
Weightlifting, bodybuilding and powerlifting have all come a long way since they were first popularized in the 1970s. The gyms were hardcore – almost exclusively dumbbells, barbells and benches. Workouts lasted 3-4 hours, and everyone tried different techniques, different exercises, different tempos and different repetition ranges. And in the off-season, most were on a “See Food” diet – if they saw food, they ate it!
“No Pain, No Gain” was their battle cry, and they were no strangers to pain. The pain of overstretched and overstretched muscles was joined by pain from failed exercise variations, nutritional mistakes, lack of sleep, lack of sufficient rest and recovery – but they learned to work through it if they were motivated enough. Every gym goer of the present day has comical horror stories about the aches and pains they went through and the number of days those days took their health. And, now in their 60s, 70s and 80s, many lament what those exercises have done to their knees, hips, backs, shoulders and spines. But they’ll also tell you that given the chance to do it all over again, they definitely would.
But while No Pain, No Gain was an apt slogan for the 1970s, today’s reality is “No Brain, No Gain.” So much research has been done in the past 40 years on every aspect of weightlifting and exercise, and anecdotal empirical evidence now exists from those who have 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 exercise equipment itself.
Walk into the typical commercial gym today and, once you get past the recumbent bikes, stair machines, treadmills, ellipticals, and other cardio equipment, you’ll likely see twice as much gym floor devoted to exercise machines as to the time honored old free weights. And while macho gym rats will forever scoff at the machines, it is possible to put together a total body workout for new members using only those machines to provide the initial results they are looking for in a safer, controlled and graded environment.
We now know that gains in the gym can be extended to your goals – greater strength for powerlifters, bigger muscles for bodybuilders, enhanced cardiovascular capabilities for runners and endurance athletes and programs to aid in fat loss or lean weight, as you prefer. Still nothing that will do the exercises for you, but an amazing set of tools to make sure you’re on the right track for YOU.
Professional athletes, weekend warriors and regular gym goers have also learned a lot more about nutrition and healthy eating. The traditional dinner of meat, corn and potatoes is now likely to be replaced by chicken or fish paired with sweet potatoes and broccoli or Brussels sprouts. Breakfast could be oatmeal and egg whites instead of sugary cereal straight from the box. And while their nutrition may be based on meal plans, paleo, IIFYM (If It Fits Your Macros) or vegan options, they all share one main goal – to make sure your protein, carbohydrate and healthy fats are in balance with your goals and that your total calorie intake level fits your plan to lose fat or gain muscle.
Yes, today’s workouts have changed, most definitely for the better. Knowledge of progressive resistance and training periodization has allowed us to eliminate most of the unnecessary pain from regular activity in the gym, and advances in kinesiology have taught us better ways to move the iron to avoid repetitive strain injuries and better protect the soft tissues. and joints that keep our bodies functioning properly. Far from being muscular, most weightlifters today have a better range of pain-free motion in their joints than the general public will ever have.
And for advanced intermediate lifters and seasoned old pros there are progressions too – but if you’re fairly new to the art of weightlifting, leave the bands, chains, overreaching and overcompensation for a few more years down the road. Don’t compare yourself to those who have been doing it for years. There’s a reason it took them years to get there. Instead, take “before” photos when you’re ready to start, and compare them with new pictures every 3-6 months. The truest tests are how your clothes fit, how you feel when you wake up each day, how much energy you have and how soundly you sleep each night.
The best news? Most of the new knowledge you need to achieve your goals can be found in your local library and even in your home, thanks to the Internet. These days it’s easy to be able to walk into a gym for the first time already knowing enough to get started – safely. If you can afford a good personal trainer and have access to one, that can get you started even better – but be careful. Don’t just blindly hire the biggest lifter in the gym, or you may end up with someone whose drug use masks poor knowledge, experience or technique. Ask around at your gym and see what others there recommend.
And above all, never stop learning. New weightlifting research comes out every day and while there is too much to keep on top of it all, pick a few experts and follow them on their blogs and on social media – you’ll learn a lot more that way than buying loads of magazine stuff. articles tailored to sell you supplements. A strong, healthy lifestyle is a marathon, not a sprint – and wear the motto “No Brain, No Gain” with pride!
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