Nothing fancy, just some options for people

3 Methods for your consideration.
 
One for strength, one for hypertrophy, one for fat loss.
 
All three are simple, sustainable and repeatable if you ever find yourself at a loss.
 
So, let’s get started.
 
Strength –
 
– Hit each muscle group 2-5 times per week
– 10-25 reps per lift
– Use a load of 85%+
– 3-5min rest
– A1/A2 jump sets resting 2min between each
– 2-4 lifts per workout
– Lower/Upper combination each workout
 
Example:
 
A1 – Deadlift 8×2
Rest
A2 – Press 8×3
Rest – repeat A1
 
Hypertrophy –
 
– Hit each muscle group 2-4 times per week
– 25-50 reps per left
– Use a load of 70-80%
– 90 seconds to 3 min rest
– Japanese Drop Set: 4×6 + 1×25 rep drop set
– 2-4 lifts per workout
– Legs-Pull-Push split
 
Example:
 
A1 – Bench Press 4x6x75kg,80kg, 85kg, 90kg
 
The first drop set is done at the weight you performed at your last set of 6 for as many reps as possible, once momentary muscle fail is hit drop the weight 5-10% and continue for another AMRAP, keep repeating this until you hit the 25 rep target.
 
Fat Loss –
 
– Hit each muscle group 2-3 times per week
– 20-50 reps per left
– Use a load of 60-70%
– <60 seconds rest
– 50-30-20, rep goals per exercise + 3 *Tabata finishers
– 3 lifts per workout
– Full Body
 
Example:
 
A1 – Dumbbell Clean & Press 5×10
Tabata
B1 – Inverted Row 3×10
Tabata
C1 – Squat 1×20
Tabata
 
* Tabata set up – 20 sec on, 10 sec off x 8 rounds – the choices of exercise are as follows: Swings, Sprints (rowing, run, cycle etc), Loaded carries, Battle ropes, etc.
 
All three of the methods above are simple, effective and can also work well if cycled together in small training blocks, for example: Strength,Hypertrophy, Strength, Fat Loss – using the numbers you hit in the Strength block to set the loads for the other two and so on.
 
Enjoy,
Ross

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Too good not to share

I came across this article while browsing through the inter webs for knowledge and it’s too good not to share.

https://www.t-nation.com/training/tip-get-ripped-with-4-rep-sets?utm_source=facebook&utm_medium=social&utm_campaign=article4844

Christian Thibaudeau is one of my favourite and his knowledge is phenomenal, you’ll enjoy this read.

I will certainly be giving this a go as I am currently short on time in my own training.

Ross

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5-3-2 or 3-2-1 or maybe 1-1-1

What do they mean would be the best question to ask first of all.

These numbers are in reference to the frequency of training a muscle group, or if you are less about the aesthetic and more about performance it will be in reference to movement patterns.

So 3-2-1 is ideal for beginners and people who are short on time yet still want to make a decent amount of progress in terms of strength, hypertrophy, performance and fat loss.

For example:

Squat 3 days per week
Press 2 days per week
Deadlift 1 day per week

I’d also add in pulling (elbow flexion) and hip extension movements (rows, pull ups, face pulls, reverse fly, swings, rope pull throughs etc) to the three day group as these patterns are often left out.

Press vertically and horizontally both days, this would also encompass all elbow extension exercises – skull crushers etc.

The reason many will do well deadlifting once per week as they can often lift more weight in this lift and as such will cause more metabolic disturbance.

Taking in to consideration what is above you can guess where 5-3-2 is going.

Yep, more frequency for people with more experience who fall in the intermediate level and need more exposure to the movements.

Depending on goal you may find you squat 3 or 5 times per week, the sam gif true for pressing/pulling it might be 3 or 5 days, you can adjust this as you need to.

Example:

Press/Pull 5 days per week
Squat 3 days per week
Deadlift 2 days per week

Over the years it has been shown that more often than not the more frequently you train something (the more exposure it has to training stimuli) the stronger it is and the more developed the muscle/area/movement looks.

Now these guidelines aren’t gospel, they’re just a guide to give people some direction.

What is 1-1-1 then?

Yep, you’ve probably worked it out.

You may even find that you’re one of the luck ones who can train things once per week and make progress, if that is the case then stick with what works because there is no sense in fixing what isn’t broken. If this is you, just make sure each session you give it your all for maximal progress, due to the low frequency you will need to hammer the muscle to hit your required volume/intensity/work capacity needs.

In terms of my own training I will tell you that higher frequency has very much helped me gain high levels of strength relative to my size (what is needed for the combative sports is partake in), however when I dropped my frequency – it was still a minimum of twice per week per muscle group – I made more hypertrophic progress, this was due to not only a different style of training but also eating in a caloric surplus*.

*You need to be in a calorie surplus to gain weight, you’ll struggle if you’re not in one, regardless of set or rep range. If you want to shift fat you can train int he same way you will just need a caloric deficit, fact.

Take a look at your training and compete the frequency of your lifts to what body parts you have developed the most, you’ll probably find the ones you train the most are the best, or as some might say “Those are you naturally strong areas” – well duh, you train them more, they’re going to be stronger than the ones you avoid.

Training is all about learning, applying and adapting until you find what work best for YOU.

Let’s get started.

Ross

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Some variety is good, too much isn’t.

I’m sure you’ve all heard the classic line of “You need to change up your training to keep the body guessing” or something along those lines.

While having some changes in your training program is good for novelty and staving off the boredom, too much change too often will leave you without any real progress due to a lack of suitable adaptation.

Look at is this way; if you want to get better at a certain skill you practice that skill over and over and over again, the same is true fro lifting weights/training, you need repeated and sustained efforts to adapt and progress, chopping and changing every session won’t provide too much in the way of progress.

While you might not like that fact is it very much the case.

Take a look at people who do an ever changing amount of classes, they shift their excess fat and build some small amount of muscle (this is great btw), however past that point they end up looking no better because they don’t want to buckle down and stay with a training program for longer than a couple of weeks.

It’s a common issue that everyone falls victim to.

Now it is worth noting that some people do indeed need change every 2 weeks in there training, however those people are usually genetically gifted and 9/10 times you’re not that person, you’re the one who needs to stay consistent to a program for at least 12-16 weeks, sorry, that’s how it is.

When all that is said and done these words are only simple bits of advice, you can do what ever the hell you want, in the end it makes no different to me personally. If you’re happy with your training and your results then fill your boots, however if you’re not then you’d do well to take this on board.

You will often find the most successful training programs are often the most boring.

Enjoy,
Ross

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Short on time? Better back off.

The introduction and more frequent use of ‘back off sets’ has become quite popular of late.

You’ll find you can use them to determine suitable loading for your next session, increase total TUT and even help you maintain your progress if you find your gym training time has been chopped down due to life getting in the way.

In the past this has happened several times and as such a way and to be found to get in some quality work, here is an option for you, it will take anywhere from 20-30min tops, try not to spend longer than 30min (especially if your time is limited), just focus on hard work.

This protocol will:

– Provide suitable mechanical tension for strength
– Generate metabolic stress for adaptation
– Create muscle damage for new growth

All you need to do is follow the guidelines and put in all your effort, eat the calories required for your goal (I’ve written about this previously), sleep and stay focused.

Let’s get down o the details.

– Use compound movements (Squat, DL, Press, Chin, Row, etc)

– 1 or 2 per workout (A1/A2 pairing)

– Ramp up your weights each set, start off with 5’s and work to one heavy set, then add a little more weight for a 3, then finally a little more for 1 single. The triple/single aren’t all out efforts, only the 5, they’re just for extra neural stimulation.

– Take 70% of the top 5 and perform 1 back off set of 10-20 reps unbroken

– Rest is minimal between sets, go as soon as you feel ready

– 3 sessions per week is a good minimum to cover the full body

You will be in and out in no time at all.

This short style of workout will allow heavy enough loads to trigger a host of positive things and the back of set will further potentiate this.

If you find you’re doing all of this in 20min then use the extra 10 for some accessory movements (arms, calves etc).

The protocol above is nothing fancy, it’s devised to get maximum results out of minimum time and as such leaves no room for dilly-dallying.

Enjoy,
Ross

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The secret that all fat loss diets don’t want you to know

Diets, there’s certainly a lot of them, especially of the weight loss variety.
 
Keto
Paleo
Carb Cycling
IIFYM
Mediterranean
Zone
Atkins
The Blood of Your Enemies
5:2
Intermittent Fasting
And many many more
 
You’ll find a lot of them actually work to some degree and the reason for that is typically one that all have in common.
 
A calorie deficit.
 
The main factor in shifting weight downwards on the scales is being in a calorie deficit, or negative energy balance, you’ll find this can be achieved via a purely nutritional deficit or a combination of nutrition and training.
 
If you do aim to mix training (weight lifting) and nutrition to create a good deficit you’ll find that you get a better result, this is because your body will now have an inherent need to maintain muscle and strength while shifting fat, meaning you’ll achieve that ‘toned’ look that is wanted.
If you’re in a deficit you will become lighter, that’s just how the body works, even if you’re eating ‘bad foods’, while food choice is important for health reasons, a deficit is a deficit, you can technically each jelly beans and toast and shift weight, provide you’re in a deficit, however I’d advise eating more whole foods, unless you don’t care for your heath, your choice.
 
Nothing fancy today, just a few words on how to shift the excess and those words are, caloric deficit (or negative energy balance for the science nerds).
 
Enjoy,
Ross

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You don’t need to squat heavy…

Do you need to squat heavy?

It pains me to say this, however there is technically no need to squat heavy weights…

That said, there is a basic necessity for the squatting movement pattern as it will ensure healthy ankles, knees, hips and loads more.

The squat is a fundamental human movement pattern, you need it, fact.

I am personally bias towards heavy squats, I love them, however they are not for everyone, some people may have injuries that prevent them going heavy, this is fair enough, they can adapt and do things such as goblet or front squats as substitutes, so long as they are performing the movement pattern all is good.

This short post is just to remind you that it’s okay not to squat heavy, you just need to be performing the movement in some way, shape or form to stay healthy.

Here is a simple workout structure for those who need some guidance, you can pick which ever :

W/U – Squatting pattern – Example: Goblet Squat 50 reps
A1 – Hinging movement 15-25 rep goal
B1 – Pressing movement
B2 – Pulling movement 25-50 rep goal for both
C1 – Core movement or Loaded Carry 30 rep goal or Distance for Time (e.g., 10min)

Easy, all you need do for exercise ideas is simply find a list of movements and pick ones that you feel like doing on the day.

Actually, hold on…

http://www.exrx.net/Lists/Directory.html

^^ A great resource, they’ve got some fantasist bits on there to read, enjoy it.

Ross

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A progression option

Accumulation & intensification

Basically the way you can structure blocks of training to help improve one or multiple elements of training.

These can be used in 2,3,4 week blocks each time or even sometimes as long as 6 weeks a piece, you can even do 6 weeks accumulation and 2 weeks intensification, this will all be down to how the individual responds.

Let’s look at some examples:

Day 1
A1 – Squat
A2 – Chin

Day 2
A1 – Press
A2 – Row

Day 3 – Off

Day 4
A1 – Deficit Deadlift
A2 – Dip

Day 5 – Off

Day 6
A1 – Front Squat
A2 – Dumbbell Clean & Press

Day 7 – Off

Acc – Weeks 1-3 – 6×6-8×70% 1RM wk 1, 72.5/75% wk 2&3
Int – Weeks 4-5 – 8x3x85% wk4, 87.5% wk5
Acc – Weeks 6-8 – 6×6-8×72.5% 1RM wk 6, 75/77.5% wk 7&8
Int – Weeks 9-10 – 8x3x87.5% wk9, 90% wk10
Deload (volume reduction or 30-60%)
Start process again for another 10weeks, starting Acc 75%, starting Int 90%

You get the idea.

The same would apply for CV training, you’d start off with a moderate intensity based on the fitness assessment results of your clients initial tests, then plan in steady state work, intervals and so on.

Each Acc/Int phase will differ in set/rep/load planing based on the clients goal, etc.

Example rep/loading ranges:

Strength – 1-6 – 85%+ 1RM
Hypertrophy 6-20 – 60-85% 1RM

Some people will need more variety and change ever couple of weeks (dopamine dominant), others may do well to stay on the same protocol for 6weeks (balanced across all neurotransmitters), it’s up to you as the trainer to find out what is best for the client.

Enjoy,
Ross

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Fitness, Drugs & Lies, Oh My…

Everyone has something to sell and like a true patron you buy without question because you lack basic conceptual understanding.
Sorry to be the one to say it.
Actually, I’m not sorry. If anything I’m tired of seeing people fall for the same bullshit day in day out and not only that, the worst part is people are happy to do it because it fits in with societal norm and their inherent biases, along with the fact it give people excuses to fall back on.
You know the Instagram model you follow?
The one with ‘dat ass’ who competes in Bikini comps, yea her. Did you know that the Booty Plan she is selling won’t get you one like hers for several reasons:
1 – It doesn’t work due to violation of basic training principles, overload, etc
2 – Her ass is largely down to genetics and good posing (don’t you ever wonder why she only takes ass selfies from one angle all the time….)
3 – She tells you what you want to hear and you lap it up, because you’re desperate
Then we have that guy, he’s huge, ripped and all around godly, well guess what, he’s on steroids, lots and lots of steroids and has a body that you will never achieve without the same or potentially greater amounts of them and the programs/diets he sells are terrible, dangerous in fact because they are based on his workouts. So unless you’re also on the juice you’ll find yourself broken in the end.
The term ‘Fitsipration’ is meant to be a positive one however the people that now use it the most are nothing more than narcissistic salespeople who need your gratification and will sell you a false dream and like a true sheep you will follow.
It’s rare people want to help you, most only want to help themselves, sadly.
I’ve been in the industry a long time and seen a great many things that most will disbelieve instantly because they’d rather be naive than learn the truth and see their perception shattered.
The real world of fitness is filled with lies to keep up appearances and as a result it is causing people great mental distress.
I will leave you with some things to consider, you can choose to look in to their validity or ignore them, it doesn’t really matter to me, the choice is yours.
– High level athletes/competitors use drugs
– Social media is a highlight reel where people strive to one up each other to massage their ego
– Your heroes lie to you all the time to sell products and please sponsors
– You don’t know what you think you know because what you know is mostly lies
– If you want the truth you need to start looking for it, be warned though, once you find it you’ll find yourself a grumpy old person like me
Apart form those small nuances, fitness is great 🙂
Enjoy,
Ross

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Cut the crap

Morning All,
 
I’d like to say that I have some fantastic new information that will change your perspective on training and finally provide you with the results you seek, I don’t, sadly.
 
What I do have however are some words of advice that may help point you in the right direction.
 
– The difference between success and failure is not giving up
– You don’t get something for nothing, there’s always a price
– Patience is a trait you will need in abundance
– There’s no substitute for hard work
– Have faith in yourself
 
The process of creating life long change isn;t an easy one.
 
You might want to be more muscular, learner, fitter, stronger or perhaps just healthier, regardless of your goal there are certain conditions that NEED to be met and more importantly SUSTAINED if you want to not only reach the goal but keep it.
 
I can’t tell you any more than that, that is the truth any which way you cut it.
 
While I’d like to see everyone get their results, this will be reserved for a few who are tough enough to stick it out.
 
Choose which you’d rather be.
 
Enjoy,
Ross

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