Tag Archives: education

Generation Idiot

Keeping up with the Kardashians.

Proof that being an idiot can have you winning at life.

Morning All,

The rise of reality TV has been amazing to watch of the subsequent years, however it’s lead to the breeding of a generation of idiots.

Deluded idiots at that.

Some people will be offended by that truth, oh well, be offended it’s your right after all.

This mentality has bleed in to the fitness industry as well.

So much so that there are two clearly defined camps:

– Evidence based people
– Everyone else (anecdote, instafamous etc)

Well, that’s have the former would have you see it.

It’s easy to see how and why people are getting confused about what to do for optimal results.

For the average person they’ve complicated fitness & nutrition beyond belief.

The evidence based lot often end up getting people to delve in to science they’re not interested in and lambaste anyone who doesn’t follow their view.

Everyone else will simply share the latest fad craze and tell people what they want to hear, regardless of if it is going to be useful to them.

Is is any wonder people are frustrated these days.

Where should people start?
Who’s should they listen to?
What are they meant to believe?

Three questions that have so many answers you couldn’t ever hope to know them all.

That said, here are three simple considerations for you, it’s your choice if you want to delve in to these more or not.

– Start by looking for the leading authorities in the filed you want to delve in to – evidence & anecdotally based.

– Next find people who have consistently grown in the field, not just in success, in their own education and views. If they have changed over they years that’s a good thing because it means they are searching for the truth and best possible answers for people, hopefully.

– You can believe what you want, however always question it or at least look for views to oppose your own beliefs so you can gain the broader perspective, don’t become dogmatic.

*Bonus – Always look to learn & question why, please also remember that there are some great people out there who give away a lot of great info for free, there’s always two sides to a coin, just try not to be on the same as the Kardashians and their ilk.

Take the above and do one the following:

– Apply it to your life
– Ignore it and move on

If what I’ve said is something you consider absolute bollocks, great, you don’t need to heed my words, that’s your choice.

However perhaps it’s struck a cord of intrigue, if so you should look in to it.

The power of free will & choice, use it wisely.

Enjoy,
Ross

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How to make progress: Part 6 – Phase Potentiation

Sounds technical, so what is it?
 
Put simply it’s the realisation of all the hard work you’ve put in leading up to a comp or end game goal. Some also call it ‘peaking’.
 
As you look back at your specific goal you can see what you need to specifically focus from month to month to create the optimal sequence to gain maximum results.
 
For example, say your goal is to lift a heavier 1RM.
 
You start off with perhaps base skill work (if needed), you then move on to hypertrophy and hypertrophy only, this will help you build the bigger muscles that can potentially produce more force. That’s phase one.
 
After this you will look to strength training, now you will start to teach those muscles to generate that extra potential force, this is phase two.
 
Next on the list might be specific strength training (peaking), now you’re purely focusing on the lift and perhaps little else so you can work towards that goal of lifting more. You’ll again be hoping the new muscle learn to generate maximal force, that’s phase three.
 
You will have some deloads/voume reductions etc to help combat fatigue and aid progress, however will all the foundational work you’ve now laid you can get ready to test your new max.
 
That is how phase potentiation works.
 
You go from a starting point and follow a logical order in your mesocycles to allow you to hit your goal in the most effective way, simple.
 
Think of it like building a pyramid, the bigger/broader the foundation, the more layers there will be and the higher the peak can potentially be.
 
Apply the to your training and watch your results soar.
 
Enjoy,
Ross

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How to make progress: Part 5 – Variation

“You must change exercises frequently in your workouts to avoid stagnation, confuse your muscles!”
 
Well yes and no.
 
To adapt and overcome you need to have frequent exposure to a stimulus, the same stimulus in fact. that way your body will have time to fatigue, react and adapt, if you chop and change what you do too often then you won’t actually create the stress you need and as such not progress in the most optimal way.
 
Exercise variation is not a bad thing by any means, however you’ll find the most successful programs are the most boring because they don’t have too much variation, and the variation they do have has a direct correlation/crossover to their main/staple workout.
 
Let’s say you’re wanting bigger legs, how can you achieve this?
 
Squats would be the correct answer.
 
Lot’s of squats.
 
Now, what you will find is that your accessory movements (the ones you do after the meat and potatoes – squat) can have some variance to allow you to stave off boredom, however these would probably change every 3-6 weeks depending on your personality.
 
For example;
 
Lunges with a parrot dumbbells could become pistol squats with a kettlebell or even a split squat, so a similar movement patter with a different emphasis on the loading perimeters.
 
The main lift would stay the same because to cage that too often would cause lacklustre results.
 
It’s a common problem that people want novelty in their training all the time, and while there is nothing wrong with this it offers little to no results for the majority of people. Chances are you may know a person who does different things all the time and looks great, well you’re not them, they’re there exception and you don’t want to base how YOU respond on them because you’re not them, no matter how much you want to be.
 
Consistency is the key to progress, don;t change too much and if you have to make changes try to do so under the guise of ‘Same but different’ – this means a similar movement patter with perhaps a variant on loading, position of the bar, tempo etc.
 
Enjoy,
Ross

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Warning…. Incoming R-A-M-P

This is considered by some to be the most optimal way of getting ready for you chosen activity.
 
You might have heard of this term in it’s non acronym form.
 
-Raise
-Activate
-Mobilise
-Potentiate
 
Today we shall break down what each of these elements means and how you can apply the to your workouts for better lifting and more gains.
 
Okay, Raise.
 
Might seem obvious, it’s getting your pulse up and your blood flowing. It can be from a movement pattern or some other means, dealers choice.
 
Activate, a buzzword or late however it does not mean what people think it means.
 
What it doesn’t mean is doing umpteen isolation or banded exercises to fire each individual muscle, it means performing the movements you will be doing in your workout. First with perhaps bodyweight, then added resistance which is increased as you do more warm up sets.
 
Mobilise, this falls in with the movements you’re going to be doing and can also have crossover from your mobility pattern you did at the start to help get your blood flowing and raise your pulse.
 
Lastly we have Potential which is directly linked with the adding of resistance to your movements in your warm up sets which causes increased muscle fibre/motor unit recruitment, this will help you lift heaver weights.
 
Your warm up might look like this.
 
Mobility routine to raise pulse and mobilise.
 
Warm Up sets on lift to activate/potential muscle.
 
Squats:
 
– Warm Up Set 1 – Bar x10 – feels fine
– Warm Up Set 2 – 40kg x5 – left hip feeling stiff – foam roll 20 sec
-Warm Up Set 3 – 60kg x5 – feels fine
– Warm Up Set 4 – 80kg x3 – left glute doesn’t feel like it’s firing – band around ankle for 15-25x abduction on left leg
– Warm Up Set 5 – 100kg x3 – feels fine
– Warm Up Set 6 – 120kg x1 – feel fine
– Warm Up Set 7 – 140kg x1 – feels fine – last warm up set
– Working Sets 5x5x125kg
– Working Set 1/5 – felt fine
 
And so on.
 
Give it a go and you’ll find your workouts are more productive and also far more time efficient. After all, it’s better to spend 10-15min doing this and being able to get in to your working sets than it is to follow a 30min instgram activation routine before even stepping foot near a bar.
 
If you would like a nice technical read then please take a look at this link:
 
 
Enjoy,
Ross

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