Tag Archives: change
There is something that all those who give up have in common.
They lack discipline.
When training is no longer fun, the initial wave of motivation has worn off and they realise their trainer was entertaining them instead of actually training them it can leave many deflated.
Sadly there can be no lessons without a cost.
Well, unless you heed the words above in which case you’ll save a lot of money and wasted time.
The shine of training wears off in anywhere from 1-3 years.
Believe it or not this isn’t hyperbole, it’s the truth.
As such you need to create the habit of discipline.
Like anything it’s a skill and need practice to master.
Stephen king used to set aside 4 hours to write according to a little book I read based on how he writes.
Initially this wasn’t his natural ‘flow’ time because such a thing doesn’t just happen on a whim, it’s created.
There was conscious sacrifice and the reward was skill.
You see success is about how much you’re willing to give (of yourself) and what you’re willing to give away (creature comforts).
There is always a price to pay, the question is a can you afford it?
Rather can you afford not to pay it if you truly want to become something more than you currently are, that is the real question here.
How many times have you given up on something, not because of any cosmic catastrophe or unforeseen circumstance, just because you gave in to the weight of it?
^^ Give this some thought.
You don’t have to want anything in life, yet if you do then you’ll find having an iron clad discipline will come in handy.
What you will find below may frighten many of you.
The simple tweaks for programming are based around doing more with less and getting the most out of your training.
Be warned though, for this to work you will have to give yourself to the process fully.
1 – Train Monday – Friday – Wednesday.
^^ You read that right, Monday/Friday one week and then Wednesday the next.
2 – Utilise RM Goals
For the above I would suggest the following:
> Ramp Warm Up (main lift/s) 6-10×1 – add load each set to a head daily single
> Pick 2 Main Lifts for a *36 total rep goal
> Secondary/Accessory lifts **50 total rep goal
*6x6RM working sets, yep, that means you use your 6RM for 6 sets. You won’t hit this first time around, you might get 6-5-5-3-3-2, then the next session you use that same weight which might be 6-6-5-4-3-3, keep going until you hit 6×6, then change the movement variation
**You have 2-4 sets to hit your 50 rep target depending on your preference.
3 – Roll a Pair of Dice Daily
This is for a little bit of fun, you roll a pair of dice and get either 2 or 12, this is the minutes you’d be working for. You could skip, hit a bar, perform loaded carries, swings, shuttle runs, bear crawls, movement or whatever, however this is optional.
Try to make 2020 a year where you don’t live in the gym, however when you are in there you put your effort in.
Here is an example protocol to get you started in January:
W/U – Ramp 6×1: Press
A1 – Press 6x6RM Target
Re-Ramp 3-6×1: DL
B1 – DL 6x6RM Target
C1 – Dips x50 rep target
C2 – Chin Up x50 rep target
C/D – Stretching for problem areas
Daily Dice Roll – Rotate these three movements – Sprints, Pistol Squats, Loaded Carry (any awkward heavy object).
Why not make 2020 the year of being different, you never know, doing less you might just gain more than you ever have before.
The longer you spend in fitness the more it seems as if you’re banging your head against a brick wall.
Some will listen, some won’t and when some do they end up tweaking and changing things to fit wha they want to be, rather than how it ought to be.
Given the almost endless amount of information we have access to, finding patters of what work is easy.
The hard part is having people stick to them.
You see most things will work provided you give them a fair crack at the whip.
Does it mean it’s the ‘perfect’ method for you?
Absolutely not, you might be better off doing something else, however unless you give a good amount of time to anything then nothing will ever work.
How long do we need to stay with something?
That’s the million dollar question and I don’t have a good answer for it.
As with a lot of things it will come down to the ever classic fallback of – it depends.
One thing may work for you for 3 weeks only, something else might work for 3 years, it’s truly a pain in the ass to know, however you simply need to take that chance and give something a go.
If you find it isn’t doing anything, then go back to what you were doing.
The tricky part is actually having the courage to try something new and the faith to stick at it for a while.
You’ve probably heard of the old sayings surrounding change taking time, that results (whatever they are to you) will be less a straight line and more like and spirograph.
I truly wish I could tell you exactly what YOU needed to hear.
I can’t and anyone who claims to is either a tad naive or is trying to sell you something.
Giving general advice however, well, stick with something for at least 6months, if nothing happened then chances are it’s not the right thing for you to be doing.
Say you are getting results and they seem consistent, great, keep going.
Take a look around your gym or current place you train.
Now ask yourself, why are you there?
What emotions are driving you to become better than you currently are, if that is intact the case.
After spending one lifetime in the gym, a lot has been seen.
So many failures, stagnations and regressions.
Most people hit their initial goal, they have their first and seemingly last hoorah, only then to spend any further time after they let their starting success slip by trying to get back to ‘where they were’.
A nobel notion, yet it’s still a foolish one.
Speaking from experience, trying to achieve or relive past glories just isn’t wise because everything is different now.
What you did won’t happen in the same way again, you can than the law of accommodation and GAS (general adaptation syndrome) for that.
You see our bodies remember what we did, they adapt and make is so that if we end up doing the sam things again it is less metabolically costly, meaning the results won’t be on the same standard as they were before.
None of this finding what works for you gubbins because what works for you is simply what works RIGHT NOW.
Thing stop working for a reason.
That reason is noted above, you adapted.
While you might really enjoy something if it yields not further result then it’s largely if not entirely a waste of time.
You’d have no hesitation in telling a child that once all their juice is gone from the carton that continue to suckle on it won’t magically produce more juice, same is true for your training, the only difference is that because you’re an adult you seem to have forgotten that the rules of life apply to you.
Another pitfall in doing what we did before, training or nutrition wise, is that we remember how it was and if it’s not up to par we mentally berate ourselves.
This also gives us a reason to fail as well.
Hours then get put into finding all the excuses as to ‘why’ progress can no longer happen, essentially we chase sympathy and pity from others, rather than dragging ourselves forwards out of the mud.
Mud is warm in some cases I suppose, so the appeal is logical.
If the above resonates with you then instead of going back to do what you did before, bin it all off and take another route entirely.
No excuses, no bullshit, just action.
Ask yourself, why am I doing this?
For what reasons emotionally do I want to progress?
Why do I need to be better?
Fond memories of the past should remain as exactly that, memories.
You’re not writing a new chapter because that book is done and now up on a shelf somewhere, it’s time to write a new story instead of repeating and rehashing the same sad old one.
If variety is the spice of life then why not seek change.