Some great tips from Dan John over at T Nation!
Here’s what you need to know…
• The only real secret to adding muscle to your whole body is this: do high rep squats.
• If you can perfectly follow all those fancy lifting tempo recommendations, you just aren’t lifting enough.
• Conditioning has value, but if you’re doing a bunch of junk for no rhyme or reason, cut it back or cut it out.
• If you can’t pull double bodyweight off the ground, press bodyweight overhead, and carry bodyweight for about 100 yards, work on that stuff first.
• Sometimes the best way to get better is to take some time off. Do it before your body forces you to do it.
• Every workout should build, in some way, upon the previous session. If you keep leaping from idiotic program to idiotic program, you might never learn this lesson.
I started lifting in 1965. I’ve been employed as a strength coach since 1979. I’ve seen a lot come and go, but I’m fairly confident that the following ten tips will still be around fifty years from now.