Tag Archives: hard work
When it comes to building muscle I have noticed that there is a distinct difference between those who do and those who don’t.
Work Capacity (not to mention general hard work), or for those who haven’t heard that before – How much you’re doing in a given amount of time by manipulating rest periods (this helps increase various anabolic hormones such as GH, IGF1 to name some).
One of the best ways to manipulate your work capacity if by dropping the rest in-between each set from say 60 seconds to 45 seconds, reducing the land lifted to continue to perform strict reps with maximal contraction or by the application of drop sets.
Here is an example:
– Ramp to 8RM
– Rest 60 Seconds, Reduce weight by up to7%
– Perform 8 Strict Reps
– 30 Seconds Rest
– Repeat Until From/Speed Slows or Loss of a Rep
– Reduce weight up to 7% & Continue Until Fully Fatigued
Pretty simple right?
This was a favourite of people such as Boyer Coe, Vince Gironda and others of their eras. Try it yourself, simply pick 3 exercises per muscle group, pre workout (Compound, Accessory, Isolation) and work hard.
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)?
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).
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!