Monthly Archives: April 2018
A great question to ask yourself –
“How much do I want this?”
You can insert your own goal/desire.
Goals in fitness these days tend to be a tad arbitrary in nature, as in they are just goals of rate sake of having a goal.
They tend to serve no higher purpose.
This is why having a sport/hobby to help you focus is often good idea because you can tailor your training to your interest so that you improve performance.
Once you have done this you’ll find the following useful.
Step 1 – Set the goal
Step 2 – Ascertain what skills you need to achieve the goal
Step 3 – Understand what daily practices will help you learn the skills you require.
1 – Drop X amount of fat (goal)
2 – Learn satiety control, or eat until satisfied not stuffed (skill)
3 – Eat slower (daily practice)
Take some time and plan accordingly.
One thing many want to achieve it a greater amount to total volume, which is fair enough as the higher the volume one can tolerate, while maintaining a good level of average intensity, the more gains will be made.
Well, provided you can recover that is.
Oh, then there is making sure the calorie surplus if adequate too.
Okay, so how can we use lower reps to achieve higher total volume, quite easily.
Here is an example protocol for two movements –
A1 – Press 2-3-4
A2 – Chin 2-3-4
You would press for two reps, then do two chins, hollowed by three presses, and so on. Once you ge tot four you tart over again at two, simple.
You’d be using a sub-max load, so if 4 is the top rep range then perhaps a 7RM is advisable.
There is the option to go for a total amount of sets, say 5, which will give you 45 reps of each, or more depending on your time.
Another thing to remember is that all of the reps will be crisp, clean and solid with no decrease in speed, once that starts to happen on say the sets of 4, you drop them and just do 2-3, which you repeat until you need to drop to just doing 2’s, or alternatively you stop the session when you can’t perform 4.
The overall idea is to allow you to focus on solid form and using slightly heavier weights.
Here are some other options on the rep format:
The options are endless really.
From personal preference the top rep range is usually 6, from here you can look at taking 50% of that for the next set,so 3 reps and so on.
Why do this?
If you are hitting a solid 6 reps with say an 8/9RM the set of 3 will be a nice little rest set where you can really focus on the speed of the rep.
You also have the option of using close to your 6RM for the sets of 6 and then that means the next set of 3 is a lot easier.
There is also the option of keeping the reps the same, say 5 and playing with the weights each set, it may look like this:
Set 1 – 5x 16kg
Set 2 – 5x24kg
Set 3 – 5x32kg
Set 4 – 5x16kg
Set 5 – 5x24kg
And so on.
You’d perhaps end up with upwards of 15 total sets utilising this method, again with a focus on the speed/form/tightness of each rep ensuring no degradation in form, once it goes you stop.
If you are looking for something a little different then this is for you, be warn though, you’ll probably make progress like you’ve never made before if you start off lighter than you think you should.
Always leave your ego at the door.
I’m sure you’ve all heard or read the story of Goldilocks & the three bears.
She essentially goes after what is ‘just right’ in ever situation which is actually very inspired and quite clever.
Now it may seem like common sense to want to have what is just right, yet getting there is the issue.
Goldilocks didn’t know exactly how, yet she did in the end.
So, how did she do it?
It wasn’t by stumbling across it by accident.
That’s how a lot of people this they will find their own ‘just right’.
Oh no, first of all she went too far to one extreme, then way over to the other side in to another extreme, then when she found the middle point it became apparent that this was optimal.
Yep, the hidden moral of the story is that you sometimes need to explore the extremes to find the place in-between that is called optimal.
This is true for pretty much most things, so much so I will say it again.
Explore YOUR extremes then you will be able to know where to find optimal.
Take training volume for example; too much will cause you to you burn out or get injured, too little means no progress of even regression. Knowing both can help you find the point where it all comes together nicely and allows you to know how to program for your physiology.
Remarkably simple, yet often ignored.