Monthly Archives: January 2017
The short answer to the question of training everyday is, yes.
You can train everyday so long as it adheres to the following:
- Daily lifting corresponds with your long/short term goals
- Training is programmed correctly (intensity, total volume, workout density)
- It doesn’t exceed your MRV – Maximum Recoverable Volume
- Deloads/Easy days are planned in
- There is logical progression
- Session do not exceed 1 hour
- You enjoy it – Arguably the most important
There is a good book covering the the recently popular ‘Squat Everyday’ that was based on the Bulgarian Style of training, however it is wroth noting that these and typically other athletes who train daily are weightlifters. This is because weightlifting requires a high degree of skill and while the sets will be high the reps will fall in the range of 1-3 for main lifts and 4-7 for accessory lifts.
When it comes to training daily you need to vary the loading parameters, this can be done from working off a daily 1 rep max then performing back a off set(s) for your volume needs – for example, going to a heavy single then taking 60-70% of that number and doing 1 back off set of 20 reps. You could simply work up to a daily Rep Max say 5,3,2 and cycling these for each lift so some days you have a 5rm squat, 3rm bench and 2rm DL, then the next time it would be a 3rm squat and so on.
This isn’t gospel, it’s just a suggestion. You’ve also got the 5-4-3-2-1 countdown for each lift, this will then allow a strength circuit to be performed, it might look like this:
- A1 – Squat
- Rest 1-2min
- A2 – Press
- Rest 1-2min
- A3 – Power Clean
- Rest 1-2min
- Back to A1 and repeat until 5-4-3-2-1 reps done
You can find another great example of how to program daily training by reading Easy Strength by Dan John & Pavel – here is link to some chapter notes from it: http://danjohn.net/2011/06/even-easier-strength-perform-better-notes/
In short, training daily is perfectly doable, however it lends itself better to strength/skill based training. Fatness & Hypertrophy will be achieved, however it would require programming to be spot on to avoid pushing the envelope too hard. You will often leave the gym feeling worked but strong, almost like you could do more, however you must resist the temptation to do more as the volume over the week is cumulative and takes a toll.
Here are some good links to resources on this subject:
There is nothing better than feeling that deep burn and the sensation of completely exhausting a muscle.
However, should you really train that way all the time?
The concept of pushing the envelope every session is tempting and realistically you have a couple of options:
1 – Stop one or two reps before failure (RPE 8-9), then do an extra set with the same weight as before for more total volume.
2 – Do as many reps as you can and have a spotter help you complete the last rep, thus increasing intensity and mechanical fatigue/damage.
There have been plenty of studies over the recent years that have looked at studies that equate volume but differ in intensity, vary the amount of training days/frequency along with some other factors too (hopefully you will find the links to the studies and some other great articles below).
One thing that has become apparent is that for each individual there is an optimal balance between intensity and volume, too much of one works for a short period of time (2-3 weeks) but then starts to yield diminishing returns and requires more back-offs/deloads.
You want to stimulate the muscle to create the need for an adaptive response, that’s the bottom line.
What would this look like in terms of sets/reps in a workout?
A1 – Main Compound Movement – 8×3 – RPE 8-9
B1 – Accessory Movement – 3-6x4x6 – RPE 8-9
B2 – Accessory Movement – 3-6x4x6 – RPE 8-9
C1 – Isolation/Weakpoint Movement – 3×8-12 – RPE 8-10 or 3xFail
Using either a Pull-Push-Legs split on a 3on-1off rotation or perhaps a 4 day Upper/Lower Split.
^^ You could perhaps work towards failure on the last exercise as this would be weak point/isolation training.
Why no specific % of 1RM?
That answer is simple, it’s because not everyone can lift the same in relative terms of their 1RM. Some people might hit a 5RM with 87% of their 1RM wile others might only manage 80% at a push. This can be because of how they are neurologically wired or just down to the fact that they are massively strong and lifting far more absolute weight. Thus RPE is a better way to program your lifts.
***Let the weight dictate the reps.***
Take this info and do some digging yourself, then try applying it for a 3-6month training cycle, feel free to use the workout structure above or create your own. You will find that the longer you can stick with a small progression/overload the longer you will progress in the long run. There’s no sense in throwing every extra technique in to your training until you need to do so.
^^ This link will give you some more info on RPE.
Words you can live by.
With my blog and my page I try to give as much practical advice as I can so that you don’t have to go through the mistakes that I did and therefore don’t waste time. However with this post I am just giving my perspective on something that has creeped into my life as I have gotten older and had to do the horrible task of ‘adulting’.
Jumping to the finish, this is all about taking a minimalist approach to lifting but also life. From what I am experiencing at the moment, squeezing the most out of as little as possible or at least relying on as little as possible to get the same results is providing me with a hell of a lot less stress and much more enjoyment and time. I am still young and my perspective on life seems to change more than my underwear but as…
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Why don’t you like your body?
^^ A very personal question but one that really should be asked to help gain understanding.
Many people want to be something their not or have a body that is not achievable for them based on the genetic build they have, even though it’s unrealistic and may send them to the edge of madness.
Obviously for some people this will not apply because they re quite content and at peace within themselves, to those people I say, good for you. It is my wish that one day everyone will find this place.
However for the majority that isn’t the case.
Where did it all start?
Magazines, movies, outrageous promises of 30day transformations that are not really sustainable or was it long before that?
As children we never care about how we look, even the children that are known as ‘chubby’, yep, I said it. They have no problem with how they look or how the other treat them, they see the piss taking and jokes as trivial UNTIL they are taught that what is being aid to them is hurtful and meant to make them feel bad, this comes from our parents, peers and life teachers. Just think about that for a second.
People are only hurt by what they are taught too be hurt by. They only care about what they have been told to care about by other people.
Think about it logically, why should you care what other people really think? You shouldn’t but you will because it’s all you know.
Now, when we ask people why this don’t like the way they look, their answers are usually about specific parts or fat storage areas but I really want to know the WHY to these answers. Where did this dislike come from, what was it based on or who did you learn it from?
The answers might seem obvious yet I doubt many have actually sat down and asked themselves why exactly they feel the way they do.
If you know the cause or the root of the evil you can start to make th changes necessary so that you feel HAPPY, as in actually happy, not just waining happiness because you feel you should all down to the fact you have a slender waistline, toned legs and firm buttocks and hair softer than a baby rabbits fur.
Is what you’re doing for something or nothing?
Does this mean that you will finally be happy, content and love your body?
So dear friends, I ask you again, why don’t you like your body, what is the reason and is it your own belief of one you’ve had forced upon you…
Did you know that your inherent build can play a large role in how you lift a weight, not to mention the muscles that will take most of the load.
Let’s take the deadlift for example.
A person with short femurs will find they have excessive loading in their quads, whereas a person with longer femurs will find the hamstrings and glutes take more of a hammering.
Therefore because oft different builds and the inherent differences that will occur in set up etc, you’d be right in thinking that while a vernal set up will be followed everyone will look slightly different.
The logic is simple, but you’d be surprised how any people ignore this.
If you look at those who might be shorter and smaller than yourself but weight more this can be down to their genetic makeup that has an effect on bone density, torso length, muscle belly shape, tendon length and more. Meaning that while we are all the same physiologically; more or less. There will always be differences and you shouldn’t compare yourself to anyone else, just you.
Learning to understand your body is something that take a long time, however that does not mean you then blame poor genetics for your lack of progress or excessive body fat gain. Your body doesn’t control you (your conciseness/brain), you do. You make the choices, the responsibility is with you.
This brings us to another crucial and noteworthy point.
If you are a person of 5ft with narrow shoulders, wide hips and short legs, you need to accept that you won’t look like someone who is 5ft with narrow shoulders, narrow hips and long legs, stop trying to achieve a goal that is physically unachievable. Make the best of what you have and train/eat accordingly.
It is not uncommon to find that people idolise those that they will never look like, because we all want what we can’t have.
Take a look at your proportions and honestly assess what is and isn’t possible to achieve. Then find different people of a similar build who have achieved a goal along the same line as yours, learn from them, try things out for at least 6 months, constantly learn, adapt and achieve.
If you’re not doing this daily and getting one of these at least once per month, you’re missing out.
Those who consider themselves to be among the ‘hard core’ or ‘dedicated’ gym goer can often find that they start to have slight aches, pains, niggles and take just that little bit longer to recover than they did before.
Slower recovery does happen as we age, that’s just one of those unfortunate consequences of a long life, however, there are plenty of ways you can aid your recovery and keep your body younger for longer.
Longevity is the key and here are two ways on how to achieve if:
Do this daily – Foam rolling and some basic stretching. You could even take up a yoga class once per week.
Do this once a month – Have a full body massage.
If you do those two things you will find you recover faster, have less aches and pains, and generally feel better.
Before you say there is not time to foam roll/stretch in the day let me interject, you can do it when you’re watching TV. As for the mass you will need to take some time out and invest a little cash but it is 100% worth it.
Here are some useful links to get you started:
Do those and you will reap the rewards or longevity.