Cheeky Challenge that came up in discussion last night:
Load a barbell with 1 plate (20 or 25kg), pick one movement and proceed to repeat it for 45min (use a timer).
Tally up your total reps, and you can thank me for the DOMS later.
I know what some of you may be thinking.
“1 plate will be too light on some movements and too heavy on others.”
Just so you know, you are 100% correct, especially for strong/advanced lifters.
However, for the average gym participant, this provides ample difficulty 🤗
Here are a couple of my favourites –
– Squat (any variation, FS, OHS are brutal though)
– Floor Press, Push Press, Push Jerk
– Strict Press (if possible)
– Bent-Over Row
– Upright Row
– Power Clean or Power Snatch
– RDL, Stiff Leg DL on Box and Suitcase DL
– Barbell Curl (if you’re a monster)
You get the idea.
The beauty of this is found in its simplicity.
Personally, I would also say that if you feel the need then in the last 15min (if you wish to train for 60min) you can do some isolation work on minor muscles, or you can just go home.
The common resistance to this style of lifting meets is that of “Won’t it be boring?”.
Usually said by the same people who watch things like Love Island, thus my answer is this; maybe, you’ll just have to try it and find out.
An alternative option I quite enjoy, still loading up one plate, is to pick two movements and pair them in a classic antagonist super-set.
^^ This gets an epic pump going and feels great.
One thing to remember guys is that this is not a magic program or something that will revolutionise training because it’s not meant for that.
It is meant to strip away your bullshit and force you to do some good old fashion work.
(High work capacity/density)
Unless you’re a professional lifter it’s worth remembering that a key element in training is to make it fun, next is to not take it too seriously and thirdly, it’s largely arbitrary.
The love of training runs deep in me, yet I am under no illusion that unless you get paid to lift it’s a hobby and nothing more.
By all means, enjoy it, have some focus, drive and goals in mind just don’t let them take over your life. Doing so will lead to anxiety and one clue to this is a destination in the upper abdomen with excess fat storage in the lower.
Seriously, look at people who take training way too seriously and you’ll see it in all of them.
They’re lean, muscular, fit and yet seem a little bloated and have that small fat pocket they just can’t seem to shift.
^^ A topic for another day because I’ve waffled.
Yea, try the 1 plate challenge, maybe for say 50 sessions.
Why not 😂