Tag Archives: knowledge

All the best ideas come at night

While staring up at the ceiling last night this little protocol came to me.
 
It’s nothing spectacular, however it is a nice framework.
 
3min work > 90sec rest > repeat 10 times
 
This would provide a 45min total bout of work.
 
While easy on paper it’d easily build up.
 
Alternating two movements will work well, that way you can give a decent effort each work set of 3min to the specific movements as you’d have four and a half minutes rest between each.
 
True enough you can also use one movement, just be warned as that gets hard rather quickly.
 
Say one movement is your chosen poison, the best way to apply the above would be to have multiple loads you alternate between.
 
Example:
 
Kettlebell Swing: 24kg, 32kg, 40kg & 48kg bells.
 
Each set you’d use a different load, not repeating the same load two sets in a row.
 
Perhaps you wish to use other movements, I’d suggest these:
 
Push: KB Jerk, Push Press, Dip, Press Ups
Pull: Rope Climb, Inverted Row, Pull Ups, DB Row
Squat: Back SQ, Lunge, Zercher, Sandbag
Hinge: Swing, RDL, Hamstring Curl, Pull Through
Loaded Carry: Bear Hug, Sled Push/Pull, Famers Walk
Movement: Flows*
 
The above would include the warm up sets as well.
 
You’d start your timer off and do some simple mobility/movement drills to RAMP for 90 seconds (basically doing the rest first), plus you can set up whatever it is you’re doing in this time as well.
 
Then at your first 3min round you start.
 
Alternatively you can go strait in at 3min and do a ‘light rounds’ or two, then use the last 90seconds rest before 45min time is up to do some cool down bits.
 
In the rest periods of the 90 seconds I’d personally advise some corrective work, usually in the form of upper thoracic mobility work, gentle trigger point release (not on areas wing worked) and so on, that way you’re resting and also being productive.
 
You may wonder how many days per week you are looking to do this, the answer is a minimum of 3, and the maximum is up to you.
 
Follow this rotation and you can even do it daily with little to no issue:
 
– Strength
– Conditioning
– Restoration – Stretching, foam rolling etc
– Flow State (nasal breathing only, no exceptions)
 
Worth some investigation.
 
Enjoy,
Ross

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6 Reasons why you don’t have to please everyone.

In our modern world where everyone folds faster than a poor hand at poker trying to gain a modicum of approval from the masses, here are some reasons not to bother.

Be warned, they’re quite logical and my offend the weak minded.

1 – Some people are idiots.

Yep, some people are just not worth wasting time with because they’re idiots and won’t ever get it.

2 – Pleasing everyone is far too draining.

Take away the facet of the ‘energy vampires’ of the world and you’ll still find i’s exhausting trying to make everyone happy, so just don’t bother.

3 – It often goes unappreciated.

Many these days are far too expectant, as such they feel entitled to be made to feel all warm and fuzzy.

A foolish thought, like respect and many other things we’d do well to remember that we must earn good things in this life because we’re not entitled to anything.

4 – You waste your time.

Instead of trying to gain scraps from people that don’t matter in the grand scheme of things, try focusing on helping those tho really need your valuable time.

5 – Self respect.

I’ve seen many a person sink rather low to please others, dragging down their standards, abilities and gifts to make others feel better.

Stop it, by all means bring others up and extend a helping hand, however don’t lower yourself just to make someone else feel less shit about the results of their poor life choices.

6 – Some people are idiots.

Since many forget this one it warranted a second mention.

💪💪💪

Enjoy,
Ross

The real number 6 –

People pleasers are just irritating humans in general and come across as desperate, don’t be one of them.

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Wait, you don’t want to be stronger?

“I’m not really interesting in getting strong or building much muscle, I just want to be a bit fitter and more toned.”
 
Usually when I hear those words I like to add in this –
 
“Ah, your a prime candidate for a darwin award then.”
 
While it’s fair that people may not wish to train to build strength and enhance their lean body mass, those people are stupid.
 
Yep you read that correctly.
 
Now unless said person is competing in a weight category based sport or has literally made out their genetic potential for strength that helps in their sports, those are the exceptions.
 
For everyone else in this world you’d do well to get stronger & build lean mass.
 
Apart from the numerous benefits to health, life and overall mental wellbeing you gain from the two things above, you’re also able to have more overall freedom in your life too.
 
Not needed to call on people for help moving things.
 
Being more robust so that injuries due to impact of accidents are reduced.
 
Maintaining your ability to move as you did in your formative years, all great additional benefits.
 
It always bothers me when people claim they don’t wish to get stronger or add lean body mass, like why wouldn’t you want those things?
 
Why wouldn’t you want to be better than you currently are?
 
Yes, again I just said something that would be considered offensive because it insinuates that people are not good enough as they are, which in a physical/health sense they usually aren’t.
 
Besides, being weak and skinny fat sucks major balls.
 
You may look acceptable in clothing yet strip that away and behold, Mumm Ra.
 
If you are one of these people I truly would love for you to share you opinions and views as to why you feel as you do.
 
Not to berate or bring you down, it’s to understand because in my narrow view of the world strength/LBM makes everything better and why someone wouldn’t want that is truly baffling.
 
Enjoy,
Ross

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BULLSHIT!

Have you ever said you don’t have the spare cash to invest in your health?
I’m calling bullshit.
Yep, bull shit.
What you might mean to say is that it’s not really a worthy investment or a priority for you.
Guess what, that’s cool you know, you don’t need to put aside money each month for a membership to a fitness establishment, training, or a sports club.
Honesty that’s entirely your choice not to care.
Just don’t give me some rubbish about not having the money to afford it because after spending any years working in the industry and sitting down with people to see where their money is being spent, they’ve always got the fund.
Money is rarely the issue, it’s priority.
Don’t believe me?
Be sure you’re sitting down for this.
Option 1 –
Buy 3 kettlebells* >Average cost £100-200, on off payment
With these three bells you can change your life, become fitter, stronger, healthier and happier, even if it takes 6 months of saving £5 here and there.
*Or a barbell set with up to 150kg of load.
Option 2 –
Don’t buy anything from convenience stores (lunch, snacks, etc).
You’ll easily find up to £30 a month by managing your sending habits/compulsions, more than enough for a gym membership.
Option 3 –
Go cold turkey on smoking, drinking, needless clothes shopping, or whatever your chosen poison is.
^ This can literally save people hundreds per month and thousands a year.
Try to be honest with yourself.
Unless you’re in a truly dire situation financially (barely paying the mortgage/rent/bills/food) you’ve got disposable income, you simply choose to waste it on crap you don’t need you merely want to satisfy a whim.
Of course this is your choice entirely, just be aware that pretty much everyone knows the excuse of “I can’t afford it.” is usually bollocks, they’re just too polite to say anything, or they don’t care enough to.
So my dear reader, will you continue to make that excuse?
Or will you choose a better path?
You should investigate this thoroughly.
Enjoy,
Ross

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Break the training split mould

You don’t need to train based on a 7 day week.
 
Convenience is often why 7 day splits are created.
 
For clarity, a 7 days spit is a training routine that repeats every 7 days.
 
A 5 day split would therefore not be training Monday to Friday with sat/sun off to start again Monday, that’s a 7 day split.
 
The aforementioned 5 day split would be perhaps train Monday/Tuesday/Recovery-Wed/Thursday/Friday-Off & repeat, so not adhering to the same training days each week.
 
Feeling the need to train on specific days each week can lead to some poor behaviours.
 
Skipping social events.
 
Binning off family to train.
 
Getting stressed when you miss a day.
 
Plus a whole host of other things as well, all of which lead you to stagnation, self loathing, little progress and eventual burnout.
 
Here are some different options to consider:
 
3 day splits – two days on, one off, repeat
Train every 3rd day after strength, 5th day after volume
Roll a dice to see how many sessions you do this week
Flip a coin to decide if you’re training or resting
Train 2 days one week, three the next, 4 after, then 2 again
Lift 3 times in 10 days, or 5 times in 14 days
 
The options are endless
 
Basically break the mould, especially if you say you like different things or variety.
 
Nothing is more different than rolling a dice to see if you’re training or flipping a coin.
 
Give the compulsive habit away willingly.
 
You’ll be amazed how your life improves and your stress levels reduce when you do,plus you’ll probably start getting better results as well due to not simply running through the motions in the gym.
 
You should investigate this thoroughly.
 
Enjoy,
Ross

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Time to Succeed

Years, that’s usually how long it takes.
 
What precisely does ‘it’ stand for?
 
No idea, however anything worthwhile often takes a variable lifetime to achieve.
 
Sadly in the world of instant gratification, false lives and bullshit many are lead astray.
 
In fact many would rather live some pseudo variation of what they truly desire than put in the time/effort to live to their full potential and have a dream realised.
 
It’s quite sad really.
 
I’m not free from this you know, I’ve had it happen a couple of times, yet the folly was seen quickly and given to the void because it was no longer serving a purpose.
 
How many things have you achieved that could be so much more?
 
Then for the big question, why do you want them to be more?
 
Speaking from my own mind it’s often out of an immature sense of not desiring any more responsibility, and just an easy life.
 
Happy to fade into the shadows because stepping into the light brings with it it’s own set of issues.
 
That’s the part about success, being better or doing well that people don’t tell you.
 
It puts half of the world against you, half of that in addition will actively try to bring you down out of jealousy and spite and finally half of them will go above and beyond to make your life difficult.
 
Knowing this, how far up the mountain do you wish to climb?
 
Are you willing to put in the time?
 
The only thing we have is time after all, so we might as well use it.
 
Give it some thought.
 
Enjoy,
Ross

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Pet Health VS Your Health

You’d spend thousands on your pets to ensure they have the best health, quality of food and quality of life.

Why on earth won’t you invest that same amount on yourself?

People are truly weird in that regard.

Now I can understand that for some their pets are like their children, or as many say “They’re my babies.”.

Our human need for unconditional love and something to depend on/need us to provide a sense of purpose is quite the interesting trait.

You’ll easily find people who willingly and without hesitation spend more money on they pets than themselves.

While we can of course invest our hard earned cash however we choose why not invest it in our own longevity?

Being brutally honest, pets will die long before you do.

Well, unless you have a turtle or a parrot, they seem to live forever.

Knowing this you’d do well to put at least a matched effort in to your own wellbeing as you would theirs.

Take this for example –

Your pet gets fat, what do you do?

Go to the vet and have them advise you to feed the animal less, exercise it more and get it’s health markers back to normal.

You do this with unquestioning resolve.

Have a human Dr say the same to you and you get butt hurt because they fat shamed you and just because your BMI is over where it should be that doesn’t mean you’re not healthy.

*Face palm.

While that is potentially true, elevated BMI’s are still a warning, regardless is yours is due to excessive body fat or muscle.

You see in regards to your build you can only support so much weight on your frame before it becomes an issue, regardless.

Back to the point, put in as much effort to keeping yourself in tip top shape as you would your beloved pets.

Or don’t because at this stage in my life I’ve honestly had enough of the general idiocy of the world and feel that if people wish to lead a life that shortens their time here then they can fill their boots.

Enjoy,
Ross

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Three easy steps to fining the right training system for you.

Step 1 – Pick a system.
Step 2 – Follow the system to compete/desired outcome.
Step 3 – Reflect/breakdown what you learned & start again.
 
Essentially that is it.
Just repeat the above for a couple of decades and you’ll find ‘what works for you’.
 
You simply need to establish the overall goal you have.
 
Now this could be performance/health related (objective) or mental (subjective), the difference in the two is being able to track tangible data.
 
How long you stick to the chosen system will depend on your goal, or what you’re using it for.
 
There is sadly no magic length of time you must do this for.
 
It may be 6 months, it could be 3 years, who knows.
 
Your main consideration is that what you do you must stick to for some decent length of time to establish if it is or has been effective or not.
 
^People of advanced training status – near their genetic limit are exempt and probably know what works for the anyway.
 
In the early days pretty much everything works, that’s why we get a phase called ‘beginners gains’.
 
This lasts 1-3 years if your training is progressive and logically programmed for your goal, past this point all the dramatic changes are pretty much done, time to embrace consistency.
 
One piece of advise you’d do well to take away from this is that you’ll get better results if you pick just ONE GOAL.
 
Yep, just one, not multiple.
 
Wether you train for something tangible or just to feel good, it doesn’t matter, the only thing I know is that you need to stick with whatever it is your doing long enough for it to yield a result of any kind.
 
Don’t be too quick to abandon things.
 
Tempting as it may be, nothing worth while happens overnight, it takes time so instead of seeking and thinking about what a training system can do for you now, think what it is you can give the training system so that in the future it returns your investment with something worthwhile.
 
Enjoy,
Ross

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What do you think of this for a title –

‘7 reasons you’re not gaining muscle, despite doing everything right or so you think, for someone who doesn’t really even lift anymore and even when he did he didn’t look like he did 😂
 
Believe it or not when it comes to gaining ‘mass’ I’ve made al the mistakes.
 
True enough in the days long since committed to the dark corners of my lingering will for the gym, I was once strong.
 
Strong yet always small.
 
Upon deep reflection and looking back through various training logs these are the conclusions for my lack of gains, as some owed say.
 
1 – Not enough TUT.
 
Volume was there aplenty, there was literally thoughts of good quality reps, no joke.
 
However the one time I made progress in mass gaining on the recommendation of Poliquin (yes, I actually got told to do this by him face to face on a course), was because of adding in TUT tracking.
 
4-0-2-0 is a good starting point, also 6-0-X-0 is nice, as are pause reps.
 
However you do it, make your your muscle stay under tension longer if you wish to gain in size.
 
2 – Under eating.
 
No further explanation necessary.
 
Eat like a sparrow, look like a sparrow, simple.
 
3 – Training too much.
 
A little contradictory as more volume/frequency will be needed in time, yet you still need to have rest days, back off your volume (40-60% every 4th week is optimal).
 
If you don’t periodise this in training you’ll just be making yourself tired in the long run as opposed to better.

You need to recover to grow, it’s called the Stimulus-Recovery-Adaption curve for a reason.

Growth happens outside of the gym, not in it. 

 
4 – Lifting too heavy.
 
Yep, while you’ll often find bigger people tend to be strong, there are a great many people who are half the size of many a gym mammoth and poses twice the raw strength.
 
Don’t believe me?
 
Google Richard ‘The Ant’ Hawthorne, then take a second to realise that while lifting heavy is great for the ego and the gram, it’s not always the best for building muscle because it lacks one crucial thing… See point 1.
 
^ Also it’s largely neurological adaptation you get, strength is a skill after all.
 
5 – Your reps per set are too low.
 
In the modern research the suggest altho anywhere form 6-20 reps are optimal for hypertrophy, with a total rep volume per muscle group of 75-210 per training week, however that is a discussion for another day.
 
So, 6-20 reps, that means four singles digit (6-7-8-9) rep ranges out of 15, the other 9 being double digit, while not science and pure anecdote I’ve just though of for this post, you want 2/3rd’s of your rep rangers to be in the 10-20 range, with the occasional sprinkling of low rep (6-9) work.
 
Higher rep ranges, with RM’s perhaps 2 reps above*, will yield more results in size than lower rep ones, unless you’re a genetic anomaly, which I highly doubt you are.
 
*example – 4x10x12RM (this will allow for a good amount of working sets/reps).
 
6 – Leaving too many reps in the tank.
 
You’ve got more to give that set you just finished.
 
No, really, you have, if you pushed a little harder (while keeping good form)you’d be bigger than you are.
 
To create change you need a large enough or stressful enough adaptive stimulus, if you don’t dream your working sets then there is a very high chance you’re not really training, you’re simply running through the motions.
 
7 – Ignoring sounds advice.
 
Yep, like me you probably have ignored sound advice like the above.
 
I know full well I did and it’s why I had/have the look I do.
 
Be it due to ignorance or arrogance, you simply didn’t listen because you felt you knew better.
 
Trust me, we never know better so swallow that pride and listen to your peers.
 
💪💪💪
 
There you have it.
 
Enjoy,
Ross

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The worlds most simple (well, one of) warm up ever.

It covers everything you need.
 
– Inchworm
– Goblet Squat
– Inverted Row
 
This will get you fired up for a session in a GPP sense.
 
Now most people start to wonder about reps, in all honesty the options are endless, for me though I will look at hitting 100 total reps (with crisp form) in the GS/IR, the IW about 25-50 as 100 of those is horrid.
 
Here is how it might look: 10min of
 
– Inchworm x5
– Goblet Squat x10
– Inverted Row x10
 
Or perhaps this: 10min of
 
– Inchworm x10
– Goblet Squat x20
– Inverted Row x20
 
Maybe even this: 10min of
 
– Inchworm 1-2-3
– Goblet Squat x2-3-5
– Inverted Row x2-3-5
 
Nothing fancy, just 3 movements a lot of people need.
 
Enjoy,
Ross

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