Tag Archives: body building

Failure Mindset

Morning Guys,
 
Do you live with the failure mindset?
 
Plenty of people live with the attitude of:
 
“That person is … Bigger, Stronger, Leaner, Fitter etc… than me because of … Genetics, Money/Born with a Silver Spoon, Steroids and so on…. I will never be like that.”
 
This is the failure mindset and all it serves to do is hold you back because you’re expecting to fail. I’ve said it plenty of times before, too many people make their excuses as to why they won’t achieve XYZ and as a result never achieve anything.
 
Sadly I feel the failure mindset is actually something that our culture is feeding these days, what with all the ‘safe spaces’ the ‘words hurt’ and ‘You all deserve nice things’ campaigns people are becoming mentally weaker by the day. Don’t get me wrong, some things people say really do hurt and there is no need for them but most of the time people need to simply grow a thicker skin and crack on with life.
 
If you’re wondering what’s prompted this post today, the answer is simple. I’ve been in the failure mindset for a while, mainly due to not feeling that I was reaping the rewards for the effort I was putting in, when in reality I was missing certain elements that would allow success. The fault was mine because of my mindset, I stopped training as hard as I should have, I wasn’t eating enough and as a result make slow and lack lustre progress. It sucks but we reap what we sow so it’s time to kick myself up the ass and get back to the righteous path of the iron.
 
I have made plenty of mistakes, this mindset being one of them. It’s time to learn from that mistake and do what needs to be done.
 
Do you live in the failure mindset?
 
Sit down and write a list of all the things you are meant to be doing to achieve your goal, then write down every excuse you use to avoid doing what needs to be done. Once you’ve done this take a moment to change those excuses in to behaviours that will allow you to succeed and break free of the failure mindset.
 
Enjoy,
Ross

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Looking Objectively.

I had someone ask me about a couple of studies that lean towards high frequency being the key to ascension, now while there is a very strong correlation with how much you can train/recover from and the gains you will make I feel there are some key points people need to be aware of with the majority (not all) of the studies on high frequency training, well, most training actually.

If you think about the bulk of studies from the past and indeed more recent times they are based on Weightlifters many will forget what a weightlifter actually is. These people often practice two move for their sport – Clean & Jerk, Snatch – because those are the two lifts performed in the Olympics and as you can guess, these types of athletes train multiple times per day consecutive days per week, but do you know why?

…..

They train that much because they’re practicing a SKILL. Yep, weightlifting is a skill, where as weight lifting (synonymous with body building) is less about skill and more about stimulation of a specific muscle. There is a very big difference between practicing a skill every day and trying to build muscle. One needs constant work because a movement pattern must become as efficient, effective and energy conserving as possible, the other is about giving it all you’ve got, essentially.

When practicing weightlifting the loads they use may indeed be written as 85%+ however for a 75kg lifter might only be 85kg for example and the total taxation on the body with that amount of weight won’t be as great as someone doing front squats with 120kg because the load is heavier and requires more effort to shift. This is why some people who try a high frequency training program for a body building purpose don’t always get the results they expect, the weights they need to lift just take too much out of them. However this sort of approach is useful for strongmen, power lifters, girevoy sport competitors (kettle bell sport) and anyone involved in strength sport because they need to groove their movements.

Does that makes sense?

I’m not saying high frequency isn’t good because I am a fan of it. What I’m saying is that before you go charging in head first after reading the latest study or article you need to understand the finer nuances of first. Especially when it comes to the sample group used. If they are lifters of 10 years experience what applies to them almost always won’t apply to someone who have been lifting for 6 months.

Remember, objectivity, not subjectivity.

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Do You Really Need That Specialist Exercise?

Walkouts, Partial Reps, Banded Moments, Movements with Chains, Lockout Reps, Board Pressing, the list of specialist exercises is numerous but do you really need them?

Too many people get caught up in doing things they have no real need for. I am guilty of this on the odd occasion but found that it only severed to hinder my progress in the long run because there was no need for the specialist movements.
You will find these types of exercises common for high level power lifters but they serve little purpose for us normal folk. If I had to give people some variations of lets say the big 3 I would suggest the following:
– Pause Squats
– Front Squats
– Box Squats
– Paused Bench
– Narrow Grip Bench
– Pressing Overhead or High Incline
– 1/2 – 1 inch Deficit Deadlifts
– 2-4 inch Block Pulls
– Snatch Grip Deadlift
– Overhand Deadlift
That’s pretty much it. While it’s nice and quite fun to try some of the specialist exercises there is little to no need unless you’re squatting/deadlifting 3xbw and benching 2xbw. The variations I’ve suggested will be more than enough to help keep you busy for months if you rotate them properly.
Do you need some guidance on a program too?
Warm Up Sets x4 at 3-5 reps (40,60,70,77%)
Week 1 – 10×1 + 70-80% back off AMRAP set -10min
Week 2 – 5×2 + 70-80% back off AMRAP set -10min
Week 3 – 3×3 + 70-80% back off AMRAP set -10min
Week 4 – 2×5 + 70-80% back off AMRAP set -10min
*increase weight and start over.
*2 lifts per day – EG Squat/Row, Deadlift/Press
*Lower body would work better with this programs set rep progression.
*Upper body = Volume or Ramping, try 8×8 on the volume with only 30 seconds rest on upper body pressing/pulling movements or Ramp up to a 3-5RM (meaning you do 3-5 reps and add weight each set until you hit technical failure, then you’re done).
An example day might be as follows:
Workout 1 – Squat/Pull Up
Warm Up Sets – Paused Squat x4 at 3-5 reps (40,60,70,77%)
A1 – Paused Squat – 10×1 – 100kg + 80kg AMRAP (10min time limit)
B1 – Pull Up – 8×8 – Wide Grip Body Weight/Weighted or Pull Down
*Optional C1 – Ab Roll Out – 1×12
Workout 2 – Deadlift/Press
Warm Up Sets – Overhand Deadlift x4 at 3-5 reps (40,60,70,77%)
A1 – Overhand Deadlift – 10×1 – 100kg + 80kg AMRAP (10min time limit)
B1 – Press – 5RM Ramp Start with Overhead Press and hit 5RM (You can alternate your Pressing movement to your own personal desire, one day might be overhead press, the next time around it might be bench and so on.)
*Optional C1 – Ab Roll Out – 1×12
A weeks training might look like this:
Monday – Workout 1
Tuesday – Workout 2
Wednesday – Off
Thursday – Workout 1 – Front Squat/Pull Down Neutral Close Grip
Friday – Workout 2 – Snatch Grip Deadlift/Incline Press
Saturday – Off
Sunday – Off
Repeat last weeks exercise selection, keep weights the same on SQ/DL but move on to week 2’s reps (5×2).
There is nothing stopping you from adding in a sprint day on Saturday or some CV just regulate the intensity so that is doesn’t disrupt your recovery and adaptation phases.
In the world of lifting it’s best not to try and run before you can walk. Learn the basic movements and learn then well, then once you’ve started to hit the upper limits of your natural strength (around 3xBW SQ/DL & 2xBW Bench) then it will be worth adding in some specialist exercises to help you past your sticking points.
Enjoy,
Ross

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3 Keys to More Muscle

Morning Guys,

There are a few different ways you can build lean muscle, three in particular come to mind:
– Heavy Lifting
– Constant Tension
– Volume/Cumulative Fatigue
Each method will help you build muscle, along with strength but they do it through different pathways and depending on your overall goal or bias you might be better suited to one over another. Lets take a look at the differences in how each method works and what style of training is involved in each of them.
Heavy Lifting –
When you undergo a program that is largely focused on lifting heavy sub maximal loads you stimulate muscle grow because of the micro trauma (basically a high force output leads to a large amount of protein degradation in the muscle), neurological stimulation factors (more recruitment and fatigue of high threshold motor units) and hormonal factors (increase in free testosterone).
This becomes even more true when you are logically following a progressive overload where by you are trying to increase the subsequent load over X-amount of weeks. This is because it forces the muscle to adapt and become stronger so that it can continue to recruit the maximal amount of fast twitch fibers and motor units to continue it’s required performance.
An added bonus with this style of training is that it ‘wakes up’ the rest of the body neurologically and allows for more fast twitch recruitment in the following exercises.
Training in this way (heavy lifting) has a great effect on increasing muscle density and myogenic tone (basically the muscle looks ‘harder’ at rest, meaning you look as strong as your likely are), however the danger with this style of training is people will want to chase 1RM’s all the time which can be very draining on their CNS and lead to a drop in performance which is not what we want. Depending on a persons training level they will be best of using the following recommendations for this style of training:
Beginners – Intermediates: 80-85% 1RM using the 6-8 rep range in a ramping fashion
Advanced: 90% 1RM using a 3-5 rep range in a ramping fashion
*Ramping is where you add 5-10% until you reach your maximal weight with good/smooth form, you would then stay there for anywhere from 3-8 sets depending on your % of 1RM used.
Constant Tension –
As the name suggests this style of training is all about keeping the muscle in a contracted state and will certainly generate a massive pump. This style of training utilises drop sets, partial reps, isometric contractions, EQIC and any other methods to keep the muscle filled with blood and tension because the second you ease off the gas and the muscle gets a chance to relax you will lose some of the effectiveness of the set.
The weights used int his style of training are normally on the lighter side of the scale, especially when compared tot he first method described above.
This style of training is very effective because when the muscle is severely deprived of oxygen several things start to happen; unfortunately lactate production increases making it very hard both physically and mentally but if you can keep pushing through the burn you will also have a dramatic increase in hGH and IGF-1 which are two highly anabolic hormones, there is also some evidence to show that as the fatigue increases so does the activation/recruitment of some deeper fast twitch muscle fibers which lead to increases in strength along with size. It’s worth pushing through each set to reap the rewards of this training style.
How long does each set need to be?
40-70 seconds is ideal, this would be a tempo of 4-0-2-0 and will work best with isolation exercises or variations of compound lifts (dumbbell pressing, single arm rowing, leg press etc).
Volume/Cumulative Fatigue –
In the hefty book that is known as Super Training by Siff & Zatsiorsky wrote that muscle fibers not only need to be recruited but also fatigued to stimulate optimal growth. This is why those who only ever train in one style are missing out because invariably there will be some fibers that aren’t stimulated because of the one dimensional training style.
When you start adding volume work in to the mix you can certainly increase the number of muscle fiber being recruited because of the cumulative fatigue effect. Typically the added volume is better for a hypertrophy bias because the loads used will be light to moderate, I don’t know if you’ve ever tried high volume with sub maximal weights but it’s brutal and leaves you destroyed for days.
To achieve maximal benefit from this style of training you will find reps int he range of 8-12 (upper body) and 15-20 (lower body) with short rest periods (30-60 seconds) are quite effective, something like Vince Gironda’s 8×8 falls in to this style of training perfectly and he looked awesome!
If you’re a more advanced lifter then the use of Super Sets, Pre/Post Fatigue, Drop Sets, One and a Half Reps Sets and alike are great methods to help you amass some rather taste volume amounts. The reason this method works so well is that is enables you to fatigue every last fiber and squeeze almost everything you can out of the muscle in one session.
Now you know about three great methods of training the trick part is being able to apply them to a workout. Is it best to do them separately or all together? Personally I would say for the best possible results you would do well to use all three in one session but you would need to understand come principles/rules on how to apply them first.
Take a read of these:
1 – Heavy movements first (larger more CNS demanding)
2 – Intermediate movements or as some call the assistance work (8-12 & 15-20 reps respectively with moderate loads)
3 – Isolation movements (constant tension lasting between 40-70 seconds)
How might that look in a workout?
A1 – Compound Lift – 5×3 – ramping to 90%
B1 – Assistance Lift 1 – 4×12 –  (aim for 40-70 sec TUT)
C1 – Assistance Lift 2 – 4×12 –  (aim for 40-70 sec TUT)
D1 – Isolation Lift 1 – 8×8 (light/moderate load with 30 seconds rest between sets)
The above will help you not only build a body that looks good but one that is also strong too.
Enjoy,
Ross

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Build A New Body: Part 1

There are a great deal of programs floating around on the internet and today i’m going to give you another one to consider.
This will be one of several programs I will be writing for you that will help create a 12 week training cycle to help you add lean mass, strength, strip fat and feel much more confident because of the results you will achieve.
Today’s program will consist on what you will ideally be looking to do for the first 3 weeks of your training block. It will help you build a good foundation of lean mass while starting to bring up your base strength in preparation for the next 3 week block, here is what the basic outline of what the primary goals of each will look like:
Weeks 1-3 – Hypertrophy/Strength
Weeks 4-6 – Hypertrophy/Strength
Weeks 7-9 – Strength/Conditioning
Weeks 10-12 – Strength/Conditioning
The first 6 weeks is based on building the foundation, then the second 6 weeks will be about utilising/realising the strength you’ve gained from your newly built muscle to it’s full potential while also adding in some conditioning style work to help keep you lean and feeling ‘fit’ don’t worry if you think they will contradict each other, they won’t if programmed properly and the correct volume/approach is used.
So now you’ve got the basic idea shall we get started?
4-4-4 is the first method you will be using is based around the following:
– 4 Workout days per week
– 4 Exercises per workout
– 4 Sets with varying rep ranges
The days you workout are down to you, that could be Monday/Tuesday/Thursday/Friday or whatever.
As for exercises you will want to cover the full body in as little movements as possible, I will give you two guideline workouts A/B where you will hit all the major muscle groups, here they are:
Workout A –
– Front Squat
– Snatch Grip Deadlift
– Bent Over Row
– Supinated Grip Pull Up
Workout B –
– Press – Shoulder Width
– Bench Press – Medium (narrow is you want more triceps, wider if you want more chest)
– Dip
– Face Pull – Pronated Grip W/Thumbs Facing You (think you’re hitting a double bicep pose when pull to your face)
*You can do which ever day you want first, it’s down to personal preference.
Now it’s time for the rep/set scheme I will recommend for you.
– 12,10,8,6
– Use a 4-1-1-1 tempo (4 second eccentric, 1 second pause, 1 second concentric, 1 second pause)
Suggested loading:
– 12 – 65%
– 10 – 70%
– 8 – 75%
– 6 – 80%
A very simple descending pyramid that will help you begin to build a base. As for a warm up I would advice doing what you need to do so that you feel mobile and ready, remember a good mobility routine will help you stay injury free and improve your performance and overall life for that matter (There are lots of options on YouTube, you’ve got a great book called Becoming a Supple Leopard and much more to get ideas from).
I can’t tell you your weights but the suggestion I have given will be a good starting point, but remember the stronger you get the higher these numbers will go, not only % wise but also because you will be able to lift more. Start off light so you have somewhere to go, if you start too heavy you will stagnate and can even get hurt if you’re not careful.
The above program is designed to be followed for 3 weeks, then you will move on to the second 3 week block which I will get uploaded in due course.
You will obviously need to know about nutrition as well, here is a good starting point for you:
LBMx 17-19 = Muscle Gain Caloric Range
Protein – LBM x1 = Grams per day, multiply this by 4 to get calories of protein for the day.
Carbs – Protein x1-3 = Grams per day (depending on style of training/overall daily activity, desk jockeys use x1, site workers use x3 and people in the middle use 1.5 or 2), multiply this by 4 to get calories of carbs for the day.
Fat – What ever calories are left divide them by 9 to get your fat in grams for the day.
Example Equation:
175lbs x 19 = 3325 total cals
175lbs x 1 = protein 175g x4 = 700 cals
175g x 2 = carbs 350g x 4 = 1400 cals
3325 – (700 + 1400) = 1225 cals
1225/9 = 136g fat
So these example calories/macros would be:
3225 Total Cal
175g Protein
350g Carbs
136g Fat
Get the idea?
*Eat mostly single ingredient whole foods to get the bulk of your calories, doing this will sort out your micronutrients without you having to worry too much. think 80/20 – 80% single ingredient foods 20% what ever you fancy. Just keep the callers correct and the overall macronutrient ratio sold and you can’t go far wrong.
Breakfast/AM – Fat/Protein
Snack/AM – Fat/Protein
Lunch/PM – Complex Carbs/Protein
Snack/PM – Complex Carbs/Protein
Dinner/PM – Complex Carbs/Protein
Post Workout Protein/Simple Carbs – regardless on time of day.
This will be a good place to start, you can make adjustments according to your own persona needs as you see fit.
You now have the first 3 weeks and some basic ideas for nutrition, it’s time to get in to the gym and start working (Y).
Enjoy,
Ross

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Yesterdays Results

Morning Guys,

Building is the aim, but with all the set and rep ranges out there which one should you use?

There was the famous 6×6 & 8×8 that was used by Vince Gironda

Or the hugely successful 7-5-3 Wave Loading System found under the tutelage of Charles Poliquin

You even heard stories of how well people did on Dorian Yates’ ‘Blood & Guts One Set to Faliure’

Some even did phenomenally well on the very simple 4×8-12

But the truth is that all of the systems work, lets be honest and accept that if they didn’t work they wouldn’t be spoken about.

The hardest part isn’t finding a set/rep scheme that works, it’s finding one YOU can stick with for the long haul, in our society of quick fixes and instant gratification we want to add 30lbs of lean muscles, drop 50lbs of body fat and look akin to a Greek God all by last week.

Sadly life doesn’t work that way. If you want to build some decent lean muscle you will need to be prepared to put in the hard work, eat adequately and have everything pretty much on point. This doesn’t mean you shouldn’t have a life but you must understand that the more effort you put in and the more sacrifice you’re willing to make the faster and less time you will need you will achieve your results (which could still be in the years in most cases).

Now the obvious points are out of the way it’s time to give you some options to help you on your way to a better you.

The rotation of set/rep schemes will be set using a 3 days on 1 day off rotation until you have done the particular set/rep scheme 4/5 times (this will last mean each set/rep system will last around 3 weeks or so) with a total of 4 different rep/set options to go though. The main exercises will stay the same for all 4 mini blocks, as for assistance work you can add in some DT (Density Training) that should take no more than 10min and the chosen assistance movements can change every 3/4 workouts if you feel the need, but remember a change is only needed if you have become stagnant on that particular exercise.

Parameters for the mains lifts:

First 5 Workouts (weeks 1-3):
Reps/Sets: 10,8,6,20
Loading % of 1RM: 70%,75%,80%,60%
Tempo: 6-1-1-1 and 2-1-1-1 for the 20 rep set
Rest: 90 Seconds

Second 5 Workouts (weeks 4-6)
Rep/Sets: 6×6
Loading % of 1RM: 75-80%
Tempo: 4-1-1-1
Rest: 30 Seconds

Third 5 Workouts (weeks 7-9)
Rep/Sets: 5×5
Loading % of 1RM: 80-85%
Tempo: 3-1-1-1
Rest: 90-120 Seconds

Forth 5 Workouts (weeks 10-12)
Rep/Sets: 5,4,3,2,1
Loading % of 1RM: 82,85,87,90,92%
Tempo: 2-1-1-1
Rest: 120 Seconds or as needed

The main lifts will be comprised of the following:

– Squat (Front or Back)
– Bench Press (Incline of Flat)
– Deadlift (Overhand only)
– Bent Over Row (Supinated Grip)
– Press (Military or Behind Neck)
– Pull Up (Weighted or Body Weight)

Now it’s time for the interesting part, the workouts themselves.

Based on 3 working days you will only be required to do 2 movements per workout, plus 1-2 assistance movements if you feel the need.

Day 1:
A1 – Squat
B1 – Pull Up
C1 – Dumbbell Curl (5-10min on timer, do as many reps as possible in the time limit)

Day 2:
A1 – Bench Press
B1 – Bent Over Row
C1 – Skull Crusher (5-10min on timer, do as many reps as possible in the time limit)

Day 3:
A1 – Deadlift
B1 – Press
C1 – Lateral Raise – Do one set of C1 followed by C2, minimal rest between transitions.
C2 – Face Pull or Reverse Fly (5-10min on timer, do as many reps as possible in the time limit)

Day 4: Off

Repeat.

The above is a very simple progression that will help you build some quality lean muscle tissue while keeping things fresh and interesting. as I mentioned above you can change your assistance exercises as you see fit but try to keep the main movements the same as this will help with the accumulation f overload stimulus.

One benefit of these workouts is that they won’t take long to complete, perhaps 40min tops meaning that you will have lots more free time to spend with friends and family, eat lots of good foods and because the workouts are so short you will look forward to your next one, unlike some other extreme training programs that kill your motivation to train.

You will also need to make sure you’re eating enough, if you want my opinion on how to make a educated guess then do the following:

LBM (Lean Body Mass) x 17-19 = Daily Calories

LBM x 1-1.2 = Protein in Grams for the day x4 = calories from protein.
Protein x 1.5-3 = Carbs for the day (1 if you’re a desk jockey. Use 2 if you’re somewhat active at work and 3 if you’re job is very physical) x4 = Calories from carbohydrates.

Daily Calories – (Protein Calories + Carb Calories) = Calories of Fat per day, divide this number by 9 to get your daily grams of fat.

Now go and make some progress.

Enjoy,
Ross

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The Mind Mouth Connection

The hardest part about any ‘diet’ is the psychological aspect.

Lets be honest, if you’re told you can’t have something you will invariably want it more.
Sever restriction in your food choices can lead to some serious mental disassociation with food and lead to eating disorders.
How can you avoid this?
Don’t restrict yourself… Pretty simple really.
However, there is something worth remembering, that people often forget and that is to make sensible choices.
What is a sensible choice? Is there such a thing?
Eating more Meat, Veg, Whole Grains (if your guts don’t suffer that is) & drinking plenty of Water, what as a child we would have seen our grandparents doing more often than not. Obviously that’s not to say they didn’t enjoy cakes, ice cream and other such delights a few days each week but the majority of the time they filled their plates with what could be call ‘foods found in nature’ as opposed to ‘foods made by man’ this often served to achieve the following:
– More Protein Consumed
– More Fiber Consumed
– More Water Consumed
All of those 3 help to improve your overall health and how you feel throughout the day. While we can indeed fill our bellies with various sweet treats and have minimal damage to our waistline (provided the necessary energy balance is achieved) it would more than likely leave us feeling pretty crap.
Personally I see nutrition as a battle of wills. If you don’t follow someones nutritional beliefs then you’re wrong and you’re going to die and forever burn in hell, nutrition sounds a lot like religion…
Back to the original point.
Overthinking what you ‘should or ‘shouldn’t’ eat can lead to some serious problems, there are lots of us who have been in this position. This is why IIFYM or Flexible Dieting has helped so many people, it has given them the freedom of choice once again, but as with anything the real concept has been lost in the shroud of media hyper and 1000’s of instgram pictures leading people to believe that the only things that are eaten by following this style of eating is Cakes, Chocolate, Ice Cream and Pop Tarts, but this is simply not true.
Why all the posts of these foods then?
Who wants to put up pictures of what they eat the majority of the time (meat & veg) when a sweet treat is far more pleasing to the eye.
If you speak to anyone who follows these approaches you will find that they eat lots of foods from various sources, but all of them eat a good amount of Protein, Fiber and drink plenty of Water. Nutrition isn’t hard for the average person, it’s just made hard.
If you’re ‘diet’ is causing you psychological issues because of a ridiculous list of foods you can/can’t eat then the best option is to walk away from it because it’s doing you no favors and you could end up in a very bad place.
Eating what would be considered as ‘children’s foods’ for the lack of a better term (sweets) as the majority staple of your diet will do you no favors in terms of your health, but not having them in your life for those times you fancy them can be much worse mentally in the end. If you find you’re craving something sweet then go and have a small amount of it, chances are the reason you’re looking for a food of that ilk is because you’re cortisol levels might be excessively elevated, or your serotonin is a bit low, or maybe it’s just another way of your body telling you it needs some more energy because it hasn’t had enough. Who really knows, just listen to your body on that one.
It’s always better to have a bit of what you want than to forgo it and end up binge eating another day which will lead to larger psychological issues down the road.
Use some common sense and you will find that you don’t go far wrong, or alternatively hire a nutrition coach to help you.
Simple.

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LOSE 4 INCHES OF BELLY FAT IN A WEEK!

Now I have your attention, I have an important message for you.

You’re being LIED too.

Everyday you see the stories of ‘ 6 week success’ that companies and some individuals spout out and how you can achieve the same results, all you have to do is buy their products and you will be endowed with the knowledge you need, but sadly this is all bollocks. Lots of the photos are either photoshopped, stolen from people who have taken years to achieve their results or the results of shall we say ‘Enhancement’ (steroids).

I hate to be the one to say it, well… Actually I don’t.

If you see a head line that claims any of the following:

  • Lose X amount in X.
  • Gain an inch to your arms in X.
  • Fat Loss without exercise.
  • Pack on muscle in just X weeks.

Basically anything that sounds too good to be true usually is. I understand how desperately people want results and for things to be better/sorted but life doesn’t work that way, trust me. You should always believe half of what you see and less of what you hear.

What is seen in the clever marketing campaigns is nothing more than smoke and mirrors, like that used by the magicians of old it’s all a clever act to get you to part with your hard earned cash. But guess what, it works, again, and again…. and again.

There is no quick fix, magic pill or secret to success.

Okay, there is a secret list of things to do and I’m going to give it to you for free.

Seriously…

FREE!

For the more dedicated and goal driven person:

  1. Set a goal.
  2. Plan out how to achieve said goal (yourself or by hiring a coach)
  3. Establish your individual caloric/dietary needs.
  4. Begin exercising (lifting weights) 2-4 times per week – Goal dependent.
  5. Begin exercising (steady state cardio) 2-5 times per week – Goal dependent.
  6. Keep multiple dairies – Training, Nutrition, Progress.
  7. Work hard and be consistent.
  8. Enjoy the journey, it’s going to be a long road. Remember this is a life style change, not a quick fix.

If that list seems confusing here is a much simpler one that will cater for the general goal of ‘look and feel better, while increasing confidence’:

  1. Eat more protein from whole foods.
  2. Eat more fibre from whole foods.
  3. Eat less refined/man made foods.
  4. Move more – Ideally 3 sessions of vigorous exercise (weights+cardio) per week should be enough.

Don’t believe everything you’re told and blindly follow like all the other sheep, be different, after all, being different is something that sets us apart from he rest of the animal kingdom.

Hard work, patience and consistency is what achieves results, not quick fixes.

Enjoy,

Ross

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You’re Not Training Hard Enough…

Morning Guys,

You’re not training hard enough.

No, you’re not.

If you were then you wouldn’t be looking of rate next best program, you would be slowly and steadily making progress.

I have noticed that lots of people seem to be training much LONGER but not HARDER.

While this is only my opinion and lots will disagree, if you spend more than 45-75min in the gym then you’re not working hard enough, period.

In my opinion if you can train ‘hard’ for longer than that then you’re not training hard enough or you’re on some form of PED (steroid) because there are very few exceptions to this rule.

Why between those times?

Depending on the length or warm up you need (some people need up to 30min with all their pre mobility etc), once you’re body feels ready you start lifting and pushing yourself.

What does hard work feel like?
How should your reps feel?
How should your breathing be when running (cardio training)?

Reps –

Lets say you’re doing 6 sets of 6 reps, the first 2 sets of 6 should feel easy ish, the next two you will want to be struggling to get 6 and the last two you should only get 4, perhaps 5 reps out and those should be a struggle. This is coming close to hard work.

Alternatively you could go in with the ind set that even on your first set the 6th rep should be a fighting struggle to achieve (I like this mind set).

Cardio –

You shouldn’t be able to hold a conversation. Simple.

Too much chatter when CV training means you;re not working at the correct intensity, you should be abel to get out maybe 3-5 words or single sentences, but if you can talk almost normally then you need to be working harder.

This all sounds quite logical doesn’t it?

You’d be surprised at the amount of people who have ‘pseudo intensity’. What is it?

Pseudo Intensity is when people are working hard ish, but they often hold a lot back, this is why allows them to stay in the gym for upwards of 90min and sometimes even 3 hours.

There is a simple equation I like to remember, it goes like this:

Hard Work + Consistency = Results

Okay, there are some nuances to that but the general ethos is solid.

Now stop faffing about and go do some proper training!

Enjoy,
Ross

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