Todays fitness industry is funny. When people say train hard, they usually mean train every day or just go to the gym today.

I’m amazed at the variety of new styles and trends these days. I’m not so sure how effective they are or if they are at all, but what is more important is that they keep people away from the couch and chips.

Generally speaking for me train hard simply means to invest all the time, effort, knowledge, and intelligence to reach one goal.

When it comes to training and specifically muscle development, there are a few asters* that are very important.

 

• How many times per week to train?
• How many sets per exercises?
• How many exercises?
• How much rest between sets?
• How much  rest between exercises?
• What intensity is needed?
• What time and load you need (Volume)?
• Are you focused all the time during your training?
• Are you eating well enough last week and today prior to training?
• How many hours of sleep you get per night?

 

One thing is for sure you can’t train hard if you only do this:

 

• Using isolation work for gaining muscles.
• Doing too much cardio (more than 20-30 min/day/week).
• You are not mastered in the big three (Squat, Bench press, Dead lift).
• You can’t lift you body weight: (for 10 Pull ups, 20 squats, 10 bench presses).
• You are hungry and miserable all day long?
• If you don’t use or have a training partner.
• If you train with your girlfriend and her friends (if you want to spend time with them, go to a movie or restaurant).
• If you are on Facebook during the rest between sets.
• If you talk on the phone during exercising.

 

Let me explain here that there is nothing inherently wrong with these activities but they don’t enable you to push to train hard enough for growth. The body is a  homeostatic organism and will find adaptation and balance sooner or later but the point is who wants to develop adaptation to behaviors that distract your energy from training hard for movies or more social interaction during your training time?

 

You need to feel the heat! This is what you need to do for real productive “Train Hard” results:

 

• Have a right training split.
• Never skip training, ever, ever!
• Eat quality foods at the right time and in the proper proportion.
• Have adequate hours night sleep 6-8 ( depends on the age).
• Have healthy attitude and relationship with others.
• Your set is not only 8-10 reps but also 30-50 seconds long! Very important factor for muscle growth.
• Your rest period between sets is 60 seconds. (Here I mean bodybuilding aspect of rest).
• Lift with your target muscles muscles (good neuro-muscular efficiency).
• You are not engaging in conversations during your training.
• Have pre-workout nutrition with low glycemic index carbs ( below 55-60) brown rice, oats etc.
• Have a post-workout nutrition right after training (5 gr. BCAA – branched chain amino acids), (30 minutes after whey protein+fast carbs, dextrose or other simple sugar source).
• Drink at least 3 liters of  water per day.
• Drink 250 ml of water every 15 minutes of training.
• Your training is not longer than 60 min or less (vital when your goal is muscle gain).
• Never stop movement during the set to the top or at the bottom when your goal is muscle building (keep constant tension).

 

This is my “Train Hard” checklist, you can use it as you like. When it comes to habits, they are difficult to change but they are possible. Start by including one change each week and then add another each week until you reach your goals.

 

Train Hard,

 

Stan

*Asters – Definition and More from the Free Merriam-Webster Dictionary