by Andy Chasse

Created on: June 03, 2009   Last Updated: June 04, 2009

I remember back in high school (yes, high school; just stick with me for a second here) I was sitting in my 11th grade U.S. History class. At the very beginning of the year, our teacher tasked us with creating and decorating journals in which our notes would be kept. After the class was finished decorating, we were each asked to think of two quotes and share them with the class. These two quotes were to be written on the front of our journals. Harmless enough, right? Well, after everyone was finished we all went around the room in order of where we sat, sharing our quotes. It was a pretty big class, so it took a while. Finally, it was my turn and do you want to know what one of the quotes was that I said? No pain, no gain.

So here's my question: Does the idea of no pain, no gain actually hold true when it comes to performance training, or is it just a simple saying created by the machoest of the macho way back in the day? And here's your answer: That mentality has led me to numerous injuries over the years. Keep in mind here just how young I am. It took me a LOT of pain before I finally realized that my poor muscles, joints, and bones were slowly starting to despise that stupid brain up there. Believe it or not, your performance will increase exponentially once you get off this dated mindset. Below are a few key points that I have seen PROVEN to really make the difference in your training:

1) Run programs you can handle. I dedicate a large chunk of my free time to frequenting various forums. There is one recurring element that I see, specific to no forum, that really sticks out to me. Too many people are trying to jump right into intermediate/advanced weightlifting regimens. These people do not have the experience, nor enough understanding of the subject matter to be using these programs. They are, after all, intended for all BUT the novice lifter. You may be one of these people. If you are, I suggest you keep reading! Go back to the basics. Mark Rippetoe and his well-known Starting Strength program works wonders for the beginner lifter, as does Bill Starr's 5x5. Lifting does not have to be complicated nor does it has to be original. Follow what is proven to work and you will see the gains you are looking for.

2) Implement a planned deload at periodic intervals. I can not stress this point enough. The absolute BEST change I have made in my training is the addition of a structured deload every fourth week. A deload is basically defined as a period of reduced

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