Tag Archives: advice
New Years Eve…
Time to wave goodbye to 2017 in style.
Well, more like a blurry mess of alcohol fuelled rage.
Then it’s 2018 and all those goals that didn’t get achieved can be forgotten and new ones can be written down.
A little tip for your resolutions –
Write them out by hand in 300 words or less.
This will take less than 5minutes to do and hopefully give you some accountability.
In this 300 words you want the following:
– What the goal is
– Why you want to achieve it (feeling/emotion)
– The good behaviour you need to achieve the goal
– How you will make lifestyle changes to achieve the goal
– Which methods you will use to track your progress
– Time targets
Once you’ve done this print 3 copies.
One to be placed somewhere at home you will see it everyday.
One to be given to someone your trust to help you stay accountable.
One to be kept on your person at all times so you can give yourself a reminder of why you’re making a change.
By doing this little task you will give yourself some more accountability.
The funny thing about goals that people never tell you is that for them to actually stick, they have to give you an insurmountable amount of pleasure that can’t be drowned out by the pain of change.
Yep, people fear change because it’s painful.
All that aside, it’s in your hands now, it’s your play, try not to make it a tragedy.
Happy New Year 🙂
Over the years I’ve encountered many a confused lifter.
Often all seeking the holy grail of programs.
You know the one, it is fun, constantly appealing to their ever changing whimsical attitude and allows them to live/eat the way they always have and get the results they desire.
Sadly like the real grail on the pure can attain this.
For the rest of us, the ‘3-5’ can and often is enough.
What is it?
Something adapted from years of old and is the brain child of experience, anecdotal, evidence and application.
All you need do is…
– Train 3-5 days per week
– 3-5 sets of 3-5 rep
– Using 3-5RM
– Resting 3-5min between
– Hitting 3-5 exercises each session
– With a body part frequency of every 3-5 days
Progression is very easy too, here is an example:
– Session 1 = 3x3x5RM
– Add 1 rep each session until you hit 3×5
– After this add 1 set and do 4×3
– Build to 4×5
– Repeat until you hit 5×5, then add weight to the bar and start over at 3×3
You can do this until 5×5 isn’t sustainable on that lift, then simply change the lift variation and begin again, simple.
You’ve also got the progression options of
– Reducing rest
– Adding a day (if you’re doing 3xPW, which is where you soul start)
– You can do 3 days on 1 day off and build up to 5 days on 1 day off (changing your training split).
– Changing the specificity of your training
The idea of ‘3-5’ is to show you just how easy training can be.
You could choose to do the 3×3 progression described above for a 3 lifts and have the other set at 5×5 for accessory work, there is so much variation and potential.
EG: 3×3 Prog = Front Squat, Push Press, Snatch Grip Deadlift
^^ Those might be in a Pull-Push-Legs rotation, meaning you’ve got 2-4 other lifts you can do on those days using 5×5 for accessory lift, if we took the DL day you might do the following:
DL – 3×3 prog
Chin Up 5×5
Barbell Curl 5×5
^^ The 5×5 can change session to session IF the deadlift is the main focus, be bold of the same exercises no more!
This is something so simple and effective that people will ignore it.
It is of course not the only training method in the world, there are literally thousands and they all work.
I could go on however I feel I may end up leaving some more confused, I apologise for my rambling.
If you’ve got any questions on this pop them below, I’d love to answer them.