Weightlifting and exercise: no brain, no gain

Powerlifting, bodybuilding, and powerlifting have come a long way since they were first popularized in the 1970s. Gyms were hardcore, almost exclusively barbells, dumbbells, and benches. The workouts were 3-4 hours long and everyone tried different techniques, different exercises, different tempos, and different rep 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 rallying cry, and they were no strangers to pain. Added to the soreness of overstretched and overworked muscles was pain from failed exercise variations, nutritional errors, lack of sleep, lack of sufficient rest and recovery, but they learned to overcome it if they were motivated enough. Every gym goer in the past has comedic horror stories about the aches and pains they worked through and the toll those days took on their health. And, now in their 60s, 70s, and 80s, many lament what those exercises did to their knees, hips, back, shoulders, and spine. But they will also tell you that if they had the chance to do it all over again, they sure would.

But while No Pain, No Gain was an apt catchphrase for the 1970s, today’s reality is “No Brains, No Gain.” Much research has been done over the last 40 years on all aspects of weightlifting and exercise, and there is now anecdotal empirical evidence from those who 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 climbers, treadmills, ellipticals, and other cardio devices, you’ll likely see double the gym floor space dedicated to exercise machines. than the revered old free weights. And while machines will always be scoffed at by macho gym rats, it’s possible to put together a full-body workout for new members using just those machines, to provide the initial results they’re looking for in a safer, controlled, and graded environment.

We now know that gains in the gym can be tailored to your goals: increased strength for powerlifters, bigger muscles for bodybuilders, improved cardiovascular capabilities for runners and endurance athletes, and programs to help you lose fat or gain lean weight. , as you prefer. There’s still nothing to do the workouts for you, but an incredible array of aids 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 can be oatmeal and egg whites instead of sugary cereals straight from the box. And while your nutrition may be based on meal plans, paleo, IIFYM (if it fits your macros), or vegan options, they all share one main goal: making sure your ratio of protein, carbs, and healthy fats is in balance with your goals and that your total caloric intake level fits into your plan for fat loss or muscle gain.

Yes, today’s training has changed, definitely for the better. Knowledge of progressive resistance and training periodization have allowed us to eliminate most of the unnecessary pain of being regularly active in the gym, and advances in kinesiology have taught us better ways to move the plank to avoid repetitive stress injuries and better protect soft tissues. and joints that keep our body working properly. Far from ending up muscular, most weightlifters today have a better pain-free range of motion in their joints than the general public will.

And for advanced intermediate lifters and seasoned veteran pros there are breakthroughs too, but if you’re reasonably new to the art of lifting, leave the bands, chains, overreaches, and supercompensation for a few more years to come. Don’t compare yourself to those who have been doing this for years. There’s a reason it took them years to get there. Instead, take ‘before’ photos when you’re ready to go and compare them to new images 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 deep you sleep each night.

The best news? Most of the new knowledge you need to reach your goals is in your local library and even in your home, thanks to the Internet. These days, it’s easy to walk into a gym for the first time and know enough to get started, safely. If you can afford a good personal trainer and have access to one, that can help you get off to an even better start, but be careful. Don’t 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 your gym and see who others recommend.

And above all, never stop learning. New weightlifting research is emerging every day, and while there is too much to keep track of, pick a few experts and follow them on their blogs and social media; You’ll learn a lot more that way than by buying lots of magazines full of articles geared toward selling supplements. A strong and healthy lifestyle is a marathon, not a sprint, and carry the motto “No Brain, No Gain” with you proudly!