Goals

I can tell you how to achieve many of your gym goals and cite my sources the whole while. I can share effective proven training styles and methods I've enjoyed learning about and utilizing in the gym. However, I can't tell you what training style (e.g. Powerlifting) you'll enjoy most. If you're unsure about what your goals even are, the best thing you can do is simply try something and see if the results from those first steps are enough to sell you on attempting the marathon (possibly literally)!

An important part of progressing over time is the ability to set achievable goals. For example, muscle & strength grow plateau over time, so you won’t be able to make the same progress in year 2 as you did in year 1. With an achievable yet challenging goal, you can continuously push yourself to higher limits, far beyond what you expected to achieve when you started strength training.

Some people are definitely more apt at different things in life than others. Strength training is no exception to this concept. However, I see this as motivation to work harder and out-do those pure genetic freaks through sheer will.

Common Sense

Much of this guide may seem like common sense to anyone even somewhat invested in health/fitness. However, it’s important to consider the fact that, for as well versed as someone might be in one subject, it’s all too common to be missing some very important fundamentals that precede it. Because of this, I’m always re-examining the basics before diving into the deeper mechanisms of each subject to be sure that I obtain an accurate read of each subject–just as you should be too. There are countless important things to learn from this doc, even for intermediate and advanced level lifters.

Mental Health

Going to the gym is about more than just bettering yourself physically. It has been proven to be 1.5 times more effective than the leading antidepressant medications available at reducing mild-moderate depression symptoms. If you find that your mental health is being harmed by going to the gym (body dysmorphia, for example), here are some good steps to take:

1. Avoid comparing yourself to others by removing all access to gym social media, (unfollow, delete, etc).

2. Set realistic yet challenging goals. Arnold was not natural; you probably won't look like him in a year of training.

3. Put some more energy/effort into fitness. Follow a routine that fits your availability.
4. Get connected with a therapist.

Generally, people at the gym are encouraging and simply want to see themselves and everyone else there succeed together. Truly, no one cares if you make a face or a sound (within reason) during an intense set. That being said, please be considerate of others by following the rules of your gym to ensure a good experience for everyone.

"Science-Based Lifting"

A lot of people like to drag on science-based lifting. They say that people who pay attention to some extra training factors don't train hard. However, the most important factor in stimulating muscle growth is training intensity. So, anyone who claims to be 'science-based' but never trains hard is not really a science-based lifter.

Admittedly, though, beginner-level lifters should not be hyper-focusing on following every science-based principle they see online; doing so leads to a constantly changing program which will stunt their progress temporarily. The best thing that they can do is follow a routine from an experienced gym-goer and learn the concepts at play behind the program in the future.

History & Future of the Guide

I've been working on this guide for over a year and a half, investing countless hours & a significant amount of money into both advertising & hosting. I currently refuse to collect emails or implement advertising. I'm tired of the same classic model of the influencer creating a low quality information resource or program that they then go on to charge people for.

The information available in the lifting sphere is constantly changing; I truly seek to elevate both the quality & delivery of that info, to prevent people from deciding to quit improving their health. So, I took it upon myself to create a gym guide worthy of your time. This is not a finished product, and it probably never will be. In light of that, some sections I have been working on recently are listed below.

Recently added: Lengthened Partials, "Science-Based Lifting," Program Explanations Page

Recently updated: Int-Adv BB Program (v6.0), Training Outcomes, Formula for Max Growth, Training to Failure

Coming Soon: Hydration/Electrolytes, Guide Testimonials, Cheat Days