Photo by Brian Moss
Listen here, young'n. Mike Robertson wants to make you a better weightlifter.
Special guest post by Mike Robertson
Believe it or not, I was a young guy just like you.
I could drink till four in the morning, sleep three hours, and squat heavy sets of five a few hours after that.
I thought I was bulletproof.
When I got older, I realized I resembled chipped Teflon instead.
Part of my problem was lack of information. Honestly, I'm a bit jealous of you guys. The Internet has changed the game and spreads so much information many of us "older guys" didn’t have access to when we were younger.
If you’re a young guy reading this, you have an advantage and you damn well better use it.
If you'd humor me for a minute, I'd like to give you some advice. (Don't worry, I won't make you sit around my rocking chair.) Specifically, I want to go over four things I wish I would've done "back in the day" to make myself a better liter now.
It's not too late for you.
#1 – Do more mobility and foam rolling
I'm not saying this just because I'm a corrective exercise guy.
When you incorporate foam rolling and mobility work in your training, it's amazing what happens. Any aches and pains you might have seem to go away. Your lifts become smoother and more efficient.
The older I get, the more interested I am in quality movement. It's not about setting a PR everyday; it's about improving the quality of my movement every tie I'm in the gym.
If you have no clue what I'm talking about, be sure to download my free Self Myofascial Release manual.
Incorporate some mobility and soft-tissue work in your program and you’ll be amazed at the results.
#2 – Find a Quality Coach
I don't want to even think about how many workouts I wasted not having a coach. I trained from the time I was 15 until the time I was 22 with little or no supervision.
Because of this, I shied away from big lifts such as squats and deadlifts. It wasn't even that I was scared of getting injured; I simply didn't know how to perform them, so I didn’t mess with them.
It's sad because I think of how many workouts I wasted not using the big lifts that would've made me more athletic, stronger, and maybe even a bit sexier (although that last bit is hard to believe).
A coach can not only accelerate your progress, but keep you healthier and show you what you're really capable of. They can push you beyond your own perceived limits. Heck, even Nate sought out my services for a while. (Totally worth it – NG).
If you do nothing else on this list, seek out a qualified coach in your area.
If no one is close, get in your car and drive.
If no one is within driving distance, book a flight and head that way.
Quality coaching is something you can't put a price tag on.
#3 - Stop following stupid programs
While failing to find a quality coach really hurt my progress, following stupid programs surely didn't help.
When I was growing up the only options for training information were Ironman or Flex magazines. My goals weren’t bodybuilding related, so I really had no business reading 'em
Nowadays, there's a ridiculous amount of information and programming on the Internet. Determine what your primary goal is, and find a program on TMUSCLE that addresses your goal.
If you're an athlete, follow a program that's based on getting athletic results.
If you’re a bodybuilder, follow a program that's geared towards bodybuilders.
And if your goal is fat loss, follow-up a fat loss program and diet.
The bottom-line is this: There's no reason to follow a crappy program. With so much information out there, you can do a little homework, and are almost guaranteed to find a program that works for you. (Shameless plug from Nate: Check out Built for Show.)
#4 – Train Hard
At a little over 30 years of age, I definitely don't feel old. But in that same breath, I can definitely tell I’m not 19 or 20 any more.
If you're between the ages of 16 and 25 and you're reading Nate's stuff, you're at a fantastic age to not only build muscle and decrease body fat, but also to get one hell of a lot stronger.
While I'm sure you also have other focuses in life such as getting wasted, hooking up with chicks, and blowing off your Friday classes, keep in mind that you'll never get this time back.
If you get serious about your training now, you’ll be rewarded for the rest of your life. I know it sounds a little hokey, but I see far too many people waste this prime time for athletic and strength development.
Wrap-Up
So there you have it: a few of the things that I would've done differently when I was growing up.
But what about those of you reading this? Are you making the same mistakes? And if not, what advice would you give to young lifters that are also reading this post to help them achieve more success?
I look forward to your feedback in the comments section!
Stay strong.
Mike
Check out Mike's site, Robertson Training Systems, and pick up a copy of his Assess and Correct DVD and manual.
Posted Jan 31, 2010 by Nate Green.
This entry is filed under Fitness and guest post.
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Comments for This Entry
Quality post Mike! I am proud to say that I do three of these things. I don't have a coach because I'm seriously lacking in money right now. But I do train in an environment with a lot of coaches so they give me tips sometimes and make sure I have good form.
I must say, you two are one of the reasons I am training hard, foam rolling, and following a quality program (BFS). Thanks Nate and Mike.
Collin
Great post Mike! You definitely hit the nail on the head here.
Anyone who applies these 4 tips will be very pleased with the result. No doubt.
And I highly recommend picking up Assess and Correct. I picked it up a few weeks ago and have been amazed at the content.
#3 I feel that this is by far the most important tip. If you do nothing else, please take this tip to the bank. This is a great article, nothing better that tips from industry leaders.
@ Mike...Great Tips!
I cannot agree more with you on #1. Playing college football it was all about the numbers. How much can you bench, squat, what's your 40, your vert, etc... in the mix of all of that a lot of us forgot the most important thing about all those numbers is to be able to use them on the field!! So many of us were killing ourselves trying to beat new PRs we forgot about recovery, flexibility and all the little things. Those numbers don't mean &^%$ if you're on the sideline nursing an injury. I wish our coach would have had us foam roll and do all that stuff. Unfortunately I didn't start doing it until I was too late. So looking back I KNOW that would have made a huge difference.
Nate or Mike,
On the topic of coaches, I have been on the lookout for a while now. Any recommendations on coaches working in the Washington DC/Northern VA area?
Thanks!
Jim
Long time, first time here.
Thanks for the tips Mike ...
And Nate: I just received your book and Dan John's "Never Let Go" last week. I can't wait to dig into them both!
Great post, Mike. I can't agree more on having the foam rolling. I've been doing this for about 4 years now, and the difference is remarkable.
I'll also just comment on coaching--you simply need, from time to time, someone else to take a critical look at you and your programming. It's invaluable.
I highly agree with these points. Foam rolling, mobility, corrective exercises and following quality programs have helped me to heal my back pain and shoulder issues and finally start seeing some results after years of trial and error (mostly error.)
Mike's articles, and DVD programs like Inside out and Magificent Mobility have been extremely informative and helpful. I can't recommend them highly enough.
Thanks Mike for all of your quality information. You too Nate!
I haven't gotten the in-person coaching yet, but I read and study tons of the top coaches and that has helped tremendously. I'm not a youngin' anymore (32 years old) and Mike's right. Don't waste your best years doing trivial stuff. Once they're gone you can't get them back.
Although I do firmly believe... "It's never too late to be what you might have been!"
Brandon
Awesome article!
With regards to getting a good coach. I was lifting from ages 15 - 21, following the stuff in the magazines and pretty much not gaining a pound.
It wasn't until I got some direction, and actually realized what to do, what lifting hard actually felt like,and the proper form of the heavy + olympic lifts, that I actually started gaining muscle.
Since then I've gained 30+ lean pounds - those tips were a big part of it.
Thanks again Mike,
Chad
Mike and Nate,
I'm 25 yo. I'v been killing myself in the gym since I was 19. But until the last year or so I had no idea what the fuck I'm I doing. See I live in small, town at the back end of Europe ( Croatia, Dubrovnik ). There is only one squat rack in the whole town and nobody except me uses it. I just finished collage and I plan to move to the bigger city. But before I leave the home town I would relay like to one of you guys to show me the proper way of training. I saved some money and plan save some more. I already have enough for a plane ticket and in a few months I will save enough for few weeks of life in the states. I just cant wait!
Mike,
Great article. I can't tell you how much active recovery, mobility excercies, dynamic stretching, and foam roll excercies has improved my posture and mobility.
I'll also just comment on workout programs- There is so much fitness content out there that a lot of the information is generated by absolute morons. Don't start creating bad habits by taking advice from people who really just plain don't know their stuff. Learn from the best and forget the rest, the research is all on you. Once you start knowing where to look, everything begins to come together.
Keep it coming!
Chris Stella
Mike's an old fart at 30? My baby sister's his age! Heck, I didn't start lifting until I was 35.
His advice holds true, no matter what the calendar says, though.
Now, I'm gonna go get my walker and beat all'a y'all with it.
Sup Nate,
sorry for this late comment from me but i had no time the lat weeks to read your stuff.
Well im proud to say that i follow all 4 tips allready and its nice to hear that its not just BS what i do.
But its really true like 99% of the informations out there are just stupid shit... everyone who trained for 3 month thinks hes the expert in i dont know and thinks the world needs him.... its kinda sad.
You know what? I just can say that your blog is great and that your informations you share with others are perfect nothing more to say ;)
wishes from germany bro
Thanks to everyone for the feedback and comments. I really appreciate it!!!
All the best
MR
I'm 19, and I'm already doing (or not doing) all the stuff mentioned in the article :-)
Except from having a coach, I don't feel the need for that.
All though I've had several trainers look at my form in the basic lifts.
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