Tag Archives: fat loss
Two classic lines said by many –
“I can’t put on weight, and I eat loads.”
“I can’t lose weight, and I don’t eat much.”
If the above were true weight would either go up or down, if that isn’t the case then that means only one thing.
You’re not doing what you think you’re doing.
A strong mindset and accountability are interesting things.
Not everyone wants them.
Instead they a quick fix or diet pill to solve all their problems.
If it came to their work and the staff they manage or their business they’d rain down fiery hell on their staff for not doing what they’re meant to be doing or making poor excuses, however when it comes to themselves and making a change, well they’re different and need special attention.
What we all need is to accept that the only way to change is to accept that we are the result of our own choices, for the most part*.
*Less for legitimate medical exceptions in which case see a specialist.
Actually, touching on the medical excuse above, many will claim to have an issue, self diagnosed of course and it stops them achieving a result.
Go see a specialist, if something is wrong it will be shown, then you can start working to sort it.
Anyway, back to the point.
As a modern culture we have an untold amount of excuses ready and waiting for our own poor behaviours/attitudes, yet we wouldn’t accept them from out staff or people we’re responsible for.
We’d tell them how it was and that they need to sort it out.
Yet when it comes to people accepting they’re the problem, the blinkers come down and the ‘poor me’ attitude follows.
Ask yourself, do I want change or not?
Give it some thought.
If you’re not interested in hitting some new PB’s, that’s cool, feel free to skip reading this.
Let’s say you are interested though, keep reading.
Below you’ll find a simple protocol to help you improve on one or multiple lifts.
This is not something you’d find in body building very often, it’s for people who chase strength.
The information in question is a favourite of many a Russian athlete oddly enough and one I’ve done many times to hit new heights.
I first learnt of this from reading older writing by Dr Fred Hatfield, if you’ve not read any of his books you should, they’re amazing resources.
As you may have guessed I quite like the Russian methodology.
Here is the premise:
– 80% 1RM is starting load, 105% is the end game
– Double Progression is applied
– Intensity is increased incrementally
– Train a 2-3 times per week
– Rest as needed
– Stay tough and you’ll reap the rewards
– Don’t get greedy, follow the protocol
This is how the classic program looks based on 3 days training per week (Mon-Wed-Fri or Tue-Thur-Sat):
*All 6x sets are at 80% 1RM, % changes will be listed below.
^^ If you don’t know yours or your clients 1RM, use an RM calculator to establish an estimated one and go from there.
– 6x2x80% 1RM*
– 6×3* (the volume progression begins)
– 5x5x85% 1RM
– 2x2x100% (old 1RM)
– 1x1x105% (aim for a new 1RM)
Week 7 Deload
Congratulations, a new PB to help you drive up old RM’s and add some much sought after muscle/strength.
Thats the typical way to do it, however if you’re short on time then this may be of use.
The new twist for those short on time –
If you with to do this twice per week the cycle will end up being 10 weeks long (9 with the last being a deload).
Week 9 – Week 10 Deload
– 1x1x105% (aim for new 1 RM)
From experience you can pair two lifts together when doing this and PB on both so long as they don’t interfere with each other.
It’s also good because you get a heavy day and a light day each week meaning you can really go for it each heavy session as it makes the overall progression far more manageable.
DL & Press (or weighted dip)
Squat & Pull Up
Bench Press & Row
You’ll find that some token accessory work of say 30 reps per accessory lift is enough to help the other lifts keep up and maintain some form of muscular balance.
Here is how I planned my sessions using the twice per week training schedule. I was forced to train this way because of upcoming events and life doing what it does best, however I hit new numbers and intact made progress.
Sometimes less really is more.
Lifting Day 1 & 2:
A1 – DL – sets/reps as above
B1 – Press – sets/reps as above
B2 – Chin – 5 reps each set
C1 – Squat 1×10-20
- I would add in perhaps some postural work and make a few sets for smaller muscle groups if I had time
- You can also add in some CV training (sprints etc) a couple of times per week that don’t require you going to a gym
The funny thing with this is it’s so simple people will ignore it.
We live in a world where people think that unless they’ve destroyed themselves they haven’t had a good training session.
This is not true.
Especially when you look at MRV (maximum recoverable volume) vs MED (minimal effective dose), however that’s for another day.
Give the above a go and see how you fair.