Return to the Iron Dungeon
Rules of the Hardcore - Ten Commandments
by Calvin Hass
- LIFT BIG -
Give your muscles a reason to grow. Don't do endless sets, be intense. Go heavy, but don't remain much longer than an hour. Train 3-4 days a week. Hit failure and make that last set count.- EAT BIG -
You must eat to grow. For gaining, take 20Cal/lb bodyweight daily. Get 30g protein per meal. Eat 6 meals a day. Don't be scared of fats. Cut junk food. You will crave chicken breasts, tuna shakes, pasta and chocolate milk.- SLEEP -
Recovery is key. If you're an meso/endomorph, get 8-9 hours a day, an ectomorph needs at least 6-7. You grow outside the gym, not in.- WATER WATER EVERYWHERE -
Carry that gallon jug with you at all times! Drink 4 litres a day. Keeps you well-hydrated so you can train at your best and have your caloric needs in check.- COMMIT -
If you're not sick or injured, you must train. You start skipping... you might as well forget those dreams. You must want to become that impressive physique before you can begin building it. Get yourself a reliable training partner.- YOU AIN'T SQUAT 'TIL YOU SQUAT -
If you have legs, a desire to grow and your back is OK, you must squat. Without the king of exercises, your growth is going to suffer. Squats develop more than just legs.- CHANGEUP FREQUENTLY -
Change your routine around frequently. Every 3-6 weeks, vary the order that you do your routine, or change your whole style altogether. Try HIT, super-slow, negative training, high volume, etc.- DON'T OVERTRAIN -
A good routine is brief, intense, and only has a couple exercises per bodypart. Limit the total number of sets you do. If your progress is slowing, you're getting injuried or sick frequently, then it's time to take a break. Take 4-6 days off, and then go back at it. Don't be surprised if you're stronger after your layoff.- HEAL -
Once you're injured, take a break. Lose 2 weeks training now, or prepare to keep those injuries forever.
Reader's Comments:
Please leave your comments or suggestions below!e.x. using heavy weight for 4-6 reps will increase hypertrophy(make u bigger) ----
using low weight for 12+ reps will build stamina, tone, and tighten ur muscles, but not necessarily make u bigger.
p.s. cam if u squat 445 and only clean 185, ur either lying or have a strong back and weak arms. thats why i dont inflate my numbers...
is it god to for my creatin ?
is it normal that i do 55 lbs im a curl?
and i do 1 days and the oder day im in a break is it good?
i train 4 days a week
I am 16 years old have have always dreamed of being in a strongman compitition. I am not that strong now I am about 5'11 and weigh 230 pounds. I bench about 215 squat about 245 and clean and jerk about 180. I hope I will achieve my goal of being inducted into the 1000 pound club at my school. I am sophmore right now but it is never too late to train. I take it real serious now, but didn't before. I have been lifting for almost a year now but still have bad form on the clean and jerk. I wrestle and throw shot and discus to sort of get in some kind of shape but if you have any info for me please post it and thanks for a great power site.
i will keep this commandments to the letter and keep fit