Tag Archives: goals
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.
1 – Most don’t know what they need to do and as such need it clearly signposted
2 – It helps people feel less pressure, basically they can blame the structure for failure rather than themselves
3 – Things such as accountability and more responsibility become easier to administer
4 – Recorded data makes for a great confidence booster to show them how far they’ve come
5 – It teaches them how to achieve success on their own
Now there are those rare people who don’t need a framework to make their own success, if you’re one of them then we’ll see each other at the top. If that’s not you it’s not a problem, just ask for help and it will be yours.
Short & simple today.
I’m sure you’ve all heard the classic line of “You need to change up your training to keep the body guessing” or something along those lines.
While having some changes in your training program is good for novelty and staving off the boredom, too much change too often will leave you without any real progress due to a lack of suitable adaptation.
Look at is this way; if you want to get better at a certain skill you practice that skill over and over and over again, the same is true fro lifting weights/training, you need repeated and sustained efforts to adapt and progress, chopping and changing every session won’t provide too much in the way of progress.
While you might not like that fact is it very much the case.
Take a look at people who do an ever changing amount of classes, they shift their excess fat and build some small amount of muscle (this is great btw), however past that point they end up looking no better because they don’t want to buckle down and stay with a training program for longer than a couple of weeks.
It’s a common issue that everyone falls victim to.
Now it is worth noting that some people do indeed need change every 2 weeks in there training, however those people are usually genetically gifted and 9/10 times you’re not that person, you’re the one who needs to stay consistent to a program for at least 12-16 weeks, sorry, that’s how it is.
When all that is said and done these words are only simple bits of advice, you can do what ever the hell you want, in the end it makes no different to me personally. If you’re happy with your training and your results then fill your boots, however if you’re not then you’d do well to take this on board.
You will often find the most successful training programs are often the most boring.
The introduction and more frequent use of ‘back off sets’ has become quite popular of late.
You’ll find you can use them to determine suitable loading for your next session, increase total TUT and even help you maintain your progress if you find your gym training time has been chopped down due to life getting in the way.
In the past this has happened several times and as such a way and to be found to get in some quality work, here is an option for you, it will take anywhere from 20-30min tops, try not to spend longer than 30min (especially if your time is limited), just focus on hard work.
This protocol will:
– Provide suitable mechanical tension for strength
– Generate metabolic stress for adaptation
– Create muscle damage for new growth
All you need to do is follow the guidelines and put in all your effort, eat the calories required for your goal (I’ve written about this previously), sleep and stay focused.
Let’s get down o the details.
– Use compound movements (Squat, DL, Press, Chin, Row, etc)
– 1 or 2 per workout (A1/A2 pairing)
– Ramp up your weights each set, start off with 5’s and work to one heavy set, then add a little more weight for a 3, then finally a little more for 1 single. The triple/single aren’t all out efforts, only the 5, they’re just for extra neural stimulation.
– Take 70% of the top 5 and perform 1 back off set of 10-20 reps unbroken
– Rest is minimal between sets, go as soon as you feel ready
– 3 sessions per week is a good minimum to cover the full body
You will be in and out in no time at all.
This short style of workout will allow heavy enough loads to trigger a host of positive things and the back of set will further potentiate this.
If you find you’re doing all of this in 20min then use the extra 10 for some accessory movements (arms, calves etc).
The protocol above is nothing fancy, it’s devised to get maximum results out of minimum time and as such leaves no room for dilly-dallying.
Accumulation & intensification
Basically the way you can structure blocks of training to help improve one or multiple elements of training.
These can be used in 2,3,4 week blocks each time or even sometimes as long as 6 weeks a piece, you can even do 6 weeks accumulation and 2 weeks intensification, this will all be down to how the individual responds.
Let’s look at some examples:
A1 – Squat
A2 – Chin
A1 – Press
A2 – Row
Day 3 – Off
A1 – Deficit Deadlift
A2 – Dip
Day 5 – Off
A1 – Front Squat
A2 – Dumbbell Clean & Press
Day 7 – Off
Acc – Weeks 1-3 – 6×6-8×70% 1RM wk 1, 72.5/75% wk 2&3
Int – Weeks 4-5 – 8x3x85% wk4, 87.5% wk5
Acc – Weeks 6-8 – 6×6-8×72.5% 1RM wk 6, 75/77.5% wk 7&8
Int – Weeks 9-10 – 8x3x87.5% wk9, 90% wk10
Deload (volume reduction or 30-60%)
Start process again for another 10weeks, starting Acc 75%, starting Int 90%
You get the idea.
The same would apply for CV training, you’d start off with a moderate intensity based on the fitness assessment results of your clients initial tests, then plan in steady state work, intervals and so on.
Each Acc/Int phase will differ in set/rep/load planing based on the clients goal, etc.
Example rep/loading ranges:
Strength – 1-6 – 85%+ 1RM
Hypertrophy 6-20 – 60-85% 1RM
Some people will need more variety and change ever couple of weeks (dopamine dominant), others may do well to stay on the same protocol for 6weeks (balanced across all neurotransmitters), it’s up to you as the trainer to find out what is best for the client.