Tag Archives: logic
These may surprise and offend you.
1 – You want a specific answer to a general question and refuse to learn of yourself.
2 – You aren’t honest with yourself about how much you eat.
3 – You don’t track your calories.
4 – You reject the notions of common nutritional sense for more favourable fad diets that tell you what you want to hear.
5 – You expect to see results in a few days or a week.
Bonus – You consume more total calories than you expend each day.
Harsh but true.
Here are 5 ways to combat the above issues:
1 – Take the time to learn what nutrition is and isn’t.
2 – Be honest with yourself.
3 – Buy a diary or download and app and track everything (food, drinks etc).
4 – Just because what you’re told isn’t what you want to hear doesn’t mean it’s wrong. Don’t fall victim to fad diets and good marketing.
5 – Eat less, move more and remember that progress takes months or even years to really see, not days.
Bonus – Hire a coach to help you.
Applied the above and you’ll be far better off for it.
The short answer to the question of training everyday is, yes.
You can train everyday so long as it adheres to the following:
- Daily lifting corresponds with your long/short term goals
- Training is programmed correctly (intensity, total volume, workout density)
- It doesn’t exceed your MRV – Maximum Recoverable Volume
- Deloads/Easy days are planned in
- There is logical progression
- Session do not exceed 1 hour
- You enjoy it – Arguably the most important
There is a good book covering the the recently popular ‘Squat Everyday’ that was based on the Bulgarian Style of training, however it is wroth noting that these and typically other athletes who train daily are weightlifters. This is because weightlifting requires a high degree of skill and while the sets will be high the reps will fall in the range of 1-3 for main lifts and 4-7 for accessory lifts.
When it comes to training daily you need to vary the loading parameters, this can be done from working off a daily 1 rep max then performing back a off set(s) for your volume needs – for example, going to a heavy single then taking 60-70% of that number and doing 1 back off set of 20 reps. You could simply work up to a daily Rep Max say 5,3,2 and cycling these for each lift so some days you have a 5rm squat, 3rm bench and 2rm DL, then the next time it would be a 3rm squat and so on.
This isn’t gospel, it’s just a suggestion. You’ve also got the 5-4-3-2-1 countdown for each lift, this will then allow a strength circuit to be performed, it might look like this:
- A1 – Squat
- Rest 1-2min
- A2 – Press
- Rest 1-2min
- A3 – Power Clean
- Rest 1-2min
- Back to A1 and repeat until 5-4-3-2-1 reps done
You can find another great example of how to program daily training by reading Easy Strength by Dan John & Pavel – here is link to some chapter notes from it: http://danjohn.net/2011/06/even-easier-strength-perform-better-notes/
In short, training daily is perfectly doable, however it lends itself better to strength/skill based training. Fatness & Hypertrophy will be achieved, however it would require programming to be spot on to avoid pushing the envelope too hard. You will often leave the gym feeling worked but strong, almost like you could do more, however you must resist the temptation to do more as the volume over the week is cumulative and takes a toll.
Here are some good links to resources on this subject:
Did you know that your inherent build can play a large role in how you lift a weight, not to mention the muscles that will take most of the load.
Let’s take the deadlift for example.
A person with short femurs will find they have excessive loading in their quads, whereas a person with longer femurs will find the hamstrings and glutes take more of a hammering.
Therefore because oft different builds and the inherent differences that will occur in set up etc, you’d be right in thinking that while a vernal set up will be followed everyone will look slightly different.
The logic is simple, but you’d be surprised how any people ignore this.
If you look at those who might be shorter and smaller than yourself but weight more this can be down to their genetic makeup that has an effect on bone density, torso length, muscle belly shape, tendon length and more. Meaning that while we are all the same physiologically; more or less. There will always be differences and you shouldn’t compare yourself to anyone else, just you.
Learning to understand your body is something that take a long time, however that does not mean you then blame poor genetics for your lack of progress or excessive body fat gain. Your body doesn’t control you (your conciseness/brain), you do. You make the choices, the responsibility is with you.
This brings us to another crucial and noteworthy point.
If you are a person of 5ft with narrow shoulders, wide hips and short legs, you need to accept that you won’t look like someone who is 5ft with narrow shoulders, narrow hips and long legs, stop trying to achieve a goal that is physically unachievable. Make the best of what you have and train/eat accordingly.
It is not uncommon to find that people idolise those that they will never look like, because we all want what we can’t have.
Take a look at your proportions and honestly assess what is and isn’t possible to achieve. Then find different people of a similar build who have achieved a goal along the same line as yours, learn from them, try things out for at least 6 months, constantly learn, adapt and achieve.
You need to increase it to keep progressing, but too much and you will find yourself in a world of trouble because your body can only recover from so much before you need to take your foot off the fas pedal. This is what;s known as a planned de-load, these usually work well at the end of a training block (4-12 weeks), or even after every 3 weeks of ‘hard’ training and will allow you to take some stress off the nervous system and reduce your overall else of fatigue.
The 3 week increasing intensity followed by the 1 week de-load is quite popular in many programs written by some top strength coaches/athletes, the likes of which include Charles Poliquin, Jim Wendler, Christian Thibaudeau, Louis Simmons (well, he is more along the lines of not training the same movement at 90% intensity for more than 3 week), the list could go on but these are only a couple of examples.
I have known people to try and train at their top end intensity for extended periods of time and end up digging a hole that they struggle to recover from. Thus stalling their potential progress and in some cases regressing it.
DON’T BE ONE OF THEM!
If you have been tracking your total volume a de-load is a simple case of knocking you last total load down by a percentage that allows you still stay neurologically ready but reduces the fatigue. For example; you could reduce the total volume by up to 50%, meaning if your average amount of sets per movement was 20 per week you might only do 10 with a varying intensity (say working up to a double at 90% for example, you’d still keep the feeling of lifting the heavy weight but you’d greatly reduce the overall stress and aid recovery/adaptation).
It is true that some people can handle lighter de-loads than others, and place them farther apart because they have a higher MRV (maximum recoverable volume), but you’re not ‘some people’ you will need to take a specific approach and establish your INDIVIDUAL needs to the number, no guess work. If you can handle more volume and only need a reduction every 8 weeks then great, go for it, just be sure that’s the case. Don’t dig a hole in you can’t get out of without a complete rest week.
Now go and sit down with a pen/paper and work out what YOU need to do.