Fellow trainers, this ones for you.

How do you train your clients?

 

Is to improve them or merely to impress them….

 

There is an amazing difference between the results of the two.

 

You’ll also find that the majority opt for the latter.

 

Sadly we live in a world where people need to be kept constantly entertained and pandered to, as such it has caused training to devolve over the years.

 

This is one reason why group exercises is so popular.

 

It’s exciting, entertaining, fun and may produce results.

 

Now it is true not everyone trains because they want to get results or fortify their bodies for life, and this is fair enough.

 

If you’re the kind of trainer happy to provide that service then great, you’ll have quite a lucrative business, you just have to remember you need to keep adding in new things to keep people attention.

 

Perhaps that isn’t you, maybe you are the sort of trainer who has peoples best interest at heart and is just not sure how to go out programming for such a thing because we still have to keep people on side and while training might be what people need, it may not be what they want.

 

Once you understand what people want, you can create what they need based around their biases, preconceived ideas and understandings of what they think PT is.

 

To be fair you’ll see a lot of trainers/coaches share videos on social media that look epic, however the likelihood of their training produce sustainable results is slim.

 

One thing to remember is that as a trainer you’re in the service industry.

 

This being said, you need to decide what kind of service you want to offer.

 

One that seeks to impress clients.

 

Or

 

One that seeks to improve clients.

 

While you can indeed combine both, they’re not mutually exclusive.

 

Over the years I’ve found some consistent ways of provide both to clients that you can take and apply to your own.

 

Here is the structure for most of my classical sessions:

 

– Warm Up (clients need fulfilled)

– Skill (clients need fulfilled)

– Strength (clients need fulfilled)

– Conditioning (clients want fulfilled)

– Cool Down (clients need fulfilled)

 

The conditioning section will often confirm a bias or a preconceived idea of what they feel they need to be going to achieve the results they want.

 

If it’s fat loss, this section will be hot death and leaving them a smouldering mess on the floor because that’s what they feel they need to be doing for fat loss.

 

Say they are looking to add muscle, it will be some disgustingly high rep pump driven super-ultra-mega-drop set that blows them up and gives them DOMS the next day, because that’s what they feel they need to be doing to achieve their result.

 

I’m sure you get the idea.

 

People come to us as trainers/coaches with ideas already formulated or how they think it will go.

 

Now you have a few options here.

 

Do what they want and potentially get results (more likely a no result outcome).

 

Do what they need and definitely get results (which may oppose a belief/bias and even if they get results they will not enjoy training and stop, madness).

 

Do what they need at the start and finish with what they want, subsequently getting them results and confirming the ideas they had in their head, then over time educate them as to why what they thought was incorrect.

 

^^ Never tell them straight tout they’re wrong, unless you’ve sold yourself as that style of ‘non-nonsense’ trainer who won’t tell people what they want to hear.

 

Many people don’t like being told their wrong, even if they are.

 

It’s the classic – “The customer is always right, even when they are wrong, which is all the time.”

 

You need to be clever because you’re running a business after all.

 

Now it might be common sense that you’d not hire an electrician and then proceed to tell them how to rewire your house, yet in fitness people will hire you to train them and always tell you how it needs to go, I know, I know.

 

Everyone thinks they know how to train, as such it’s best for you to go along with them and aim to educate each client over time.

 

This can be in the form of work shops, nutritional meetings, client Q&A’s, that way you can set out from he start that in each there will be objective discussion about how things actually work.

 

In this way you can question peoples misconceptions without causing them to be offended because they chose to come to said event.

 

Honestly if you run 2-3 weekly discussion/Q&A sessions you’d be surprised how many people will come to them.

 

That said, you’d do well to do some gym floor walking and subtly ask people what burning topics of curiosity regarding fitness they have, that way the talks will ‘feel right’ for them and something they can’t miss.

 

Okay, I’ve gone off on a tangent, again.

 

Simply you need to remember this; work with your clients to improve them, not merely to impress them.

 

If you have any questions please leave them below.

 

Enjoy,

Ross

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Infinity Wars, Methods in Madness & More.

Morning All,

 

Given it was the release on the new Avengers film a mere two days ago, I trust a few of you will be venturing to see it, i know I certainly will be.

 

You might be wondering what that has to do with the above – ‘Methods in Madness’.

 

Well, you might be surprised to learn that it is in regard to social gatherings with members of your gym, or even your clients.

 

Yep, you all go out, perhaps on a sesh, or even just somewhere fun.

 

You’ll see why it seems made shortly.

 

I’m sure some of you have already twigged it the little sweetener to each get together.

 

You cover the costs.

 

Yep, you.

 

I shall wait for some to pick up their jaws from the floor.

 

Now this isn’t just a random altruistic act, there is a scientific reason behind it and that my friends is the principle of reciprocity.

 

– It means you give before you seek to gain.

 

Doing this will achieve the following:

 

– Improved Rapport

– Boosted Brand Awareness (people will talk)

– Repeated Client Investment (£££££££, cash monies 👍)

– A Nice Tax Write Off 😂

 

The same is true for having a welcome pack for all new clients and continued investment in your current ones.

 

Simply things like getting them personalised training diaries (based on information you’ve gathered), a HR Monitor of sorts to improve their CV training, Birthday cards and everything in-between.

 

It may seem like you’re trying to buys peoples loyalty, this is not the case, you are instead rewarding it because even though you can then ask for something in return and due to the governing psychological affect this principle holds, you won’t.

 

That’s right, you don’t do these things for something in return, nor should you want to, even though you can (it’s logical from a business standpoint).

 

You do things like this because you want to, perhaps even because it’s the right or the nice thing to do.

 

While it may be one large BBQ or Outing a year that are of course enjoyable and messy, dear god the alcohol I’ve consumed at these events 🤭, it’s been colossal.

 

It is the little things you can do for people, monthly, weekly, even daily that will make the big difference because when all is said & done, and the time to reflect comes around, you’ll see that the little things were in actual fact the ones that meant the most.

 

Always look to give back more than you’ve ever received, just because you can.

 

Enjoy your weekend and please leave your plans/adventures or questions down below.

 

Ross

Some variety is good, too much isn’t.

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.

Enjoy,
Ross

Lift, Lift, LIFT!

“I want to be big and strong”

 

^^ A sentence many a man has said over the years and continues to say to this day.

 

“I want to be lean and strong”

 

^^ Something I’m pleased to announce more women are saying, it seems there has been a shift in them saying ‘I just want to be skinny’ to now learning the benefit of being lean and strong, it’s great to see.

 

While it is only my opinion, I feel everybody should be strong.

 

I’m not talking about record breaking strong, just strong enough to stay healthy and stave off the effects of ageing on the body.

 

These sports all centre around lifting:

 

– Weightlifting (olympic lifting)

– Body Building

– Powerlifting

– Strongman

– CrossFit (some may not like this one)

 

Did you know lifting weights can have the following positive effects on the body:

 

– Improved bone density

– Ligament/tendon health

– Delayed sarcopenia

– Hormonal benefits: Higher testosterone, better insulin regulation, more growth hormone, lower cortisol to name a few

– Lowers body fat (great for improving health)

– A higher TDEE (total daily energy expenditure, more calories burnt in a day)

– Increased strength for sport/daily life

– A boost in confidence

– Looking better naked (the most important benefit, obviously)

 

Those are only some of the benefits, there are numerous more.

 

Personally I’d say the mental improvement is the pivotal one as this can have the biggest impact on a persons life in a very positive way.

 

However….

 

If you’re not an athlete and lift for health/confidence you should do it because you enjoy it, not because you feel you have to, that’s the secret to balance and long term sustainability.

 

Don’t eat yourself up if you miss a session, chalk it up to life and sue it as a rest day, that way you’ll be more motivated when you get to go in, excited to train in fact. Keep this in mind and you’ll find you don’t fall out of love with training.

 

What if lifting isn’t for you?

 

That’s cool, find soothing you do enjoy, here are some other options for improving strength and all achieving all the other benefits mentioned above:

 

– Calisthenics: bodyweight/movement training, loads of fun

– Martial Arts

– Gym Classes

– Track & field

– Kettlebells (sport or hard style)

– Climbing/outdoor sports

 

There are almost endless options.

 

Find something you enjoy, training shouldn’t be a chore.

 

Now go, have fun and make progress.

 

Ross.

The Tricksters Pages…

With all the fitness magazines, best selling books and other such things floating around it can be quite hard to know what to believe.

 

If we look at a standard fitness magazine you will find that the workout you read on page 27 is completely different from the one on page 62, yet they both claim to work. This does no favours and ends up leaving you more confused than when you first picked it up.

 

It’s maddening, isn’t it.

 

While I advice people read and expand their knowledge I would highly suggest getting a coach/trainer to put together your workouts, this is because you will have something that is individually made for YOU and caters to all your needs and not just a flashy headline to sell copies of this weeks latest print.

 

It’s better to spend a pretty penny on something that will get you the results you need than waste it on information that will only take you in circles.

 

Enjoy,

Ross

Do You Really Need That Specialist Exercise?

Walkouts, Partial Reps, Banded Moments, Movements with Chains, Lockout Reps, Board Pressing, the list of specialist exercises is numerous but do you really need them?

Too many people get caught up in doing things they have no real need for. I am guilty of this on the odd occasion but found that it only severed to hinder my progress in the long run because there was no need for the specialist movements.

You will find these types of exercises common for high level power lifters but they serve little purpose for us normal folk. If I had to give people some variations of lets say the big 3 I would suggest the following:

– Pause Squats

– Front Squats

– Box Squats

– Paused Bench

– Narrow Grip Bench

– Pressing Overhead or High Incline

– 1/2 – 1 inch Deficit Deadlifts

– 2-4 inch Block Pulls

– Snatch Grip Deadlift

– Overhand Deadlift

That’s pretty much it. While it’s nice and quite fun to try some of the specialist exercises there is little to no need unless you’re squatting/deadlifting 3xbw and benching 2xbw. The variations I’ve suggested will be more than enough to help keep you busy for months if you rotate them properly.

Do you need some guidance on a program too?

Warm Up Sets x4 at 3-5 reps (40,60,70,77%)

Week 1 – 10×1 + 70-80% back off AMRAP set -10min

Week 2 – 5×2 + 70-80% back off AMRAP set -10min

Week 3 – 3×3 + 70-80% back off AMRAP set -10min

Week 4 – 2×5 + 70-80% back off AMRAP set -10min

*increase weight and start over.

*2 lifts per day – EG Squat/Row, Deadlift/Press

*Lower body would work better with this programs set rep progression.

*Upper body = Volume or Ramping, try 8×8 on the volume with only 30 seconds rest on upper body pressing/pulling movements or Ramp up to a 3-5RM (meaning you do 3-5 reps and add weight each set until you hit technical failure, then you’re done).

An example day might be as follows:

Workout 1 – Squat/Pull Up

Warm Up Sets – Paused Squat x4 at 3-5 reps (40,60,70,77%)

A1 – Paused Squat – 10×1 – 100kg + 80kg AMRAP (10min time limit)

B1 – Pull Up – 8×8 – Wide Grip Body Weight/Weighted or Pull Down

*Optional C1 – Ab Roll Out – 1×12

Workout 2 – Deadlift/Press

Warm Up Sets – Overhand Deadlift x4 at 3-5 reps (40,60,70,77%)

A1 – Overhand Deadlift – 10×1 – 100kg + 80kg AMRAP (10min time limit)

B1 – Press – 5RM Ramp Start with Overhead Press and hit 5RM (You can alternate your Pressing movement to your own personal desire, one day might be overhead press, the next time around it might be bench and so on.)

*Optional C1 – Ab Roll Out – 1×12

A weeks training might look like this:

Monday – Workout 1

Tuesday – Workout 2

Wednesday – Off

Thursday – Workout 1 – Front Squat/Pull Down Neutral Close Grip

Friday – Workout 2 – Snatch Grip Deadlift/Incline Press

Saturday – Off

Sunday – Off

Repeat last weeks exercise selection, keep weights the same on SQ/DL but move on to week 2’s reps (5×2).

There is nothing stopping you from adding in a sprint day on Saturday or some CV just regulate the intensity so that is doesn’t disrupt your recovery and adaptation phases.

In the world of lifting it’s best not to try and run before you can walk. Learn the basic movements and learn then well, then once you’ve started to hit the upper limits of your natural strength (around 3xBW SQ/DL & 2xBW Bench) then it will be worth adding in some specialist exercises to help you past your sticking points.

Enjoy,

Ross

Build A New Body: Part 1

There are a great deal of programs floating around on the internet and today i’m going to give you another one to consider.

This will be one of several programs I will be writing for you that will help create a 12 week training cycle to help you add lean mass, strength, strip fat and feel much more confident because of the results you will achieve.

Today’s program will consist on what you will ideally be looking to do for the first 3 weeks of your training block. It will help you build a good foundation of lean mass while starting to bring up your base strength in preparation for the next 3 week block, here is what the basic outline of what the primary goals of each will look like:

Weeks 1-3 – Hypertrophy/Strength

Weeks 4-6 – Hypertrophy/Strength

Weeks 7-9 – Strength/Conditioning

Weeks 10-12 – Strength/Conditioning

The first 6 weeks is based on building the foundation, then the second 6 weeks will be about utilising/realising the strength you’ve gained from your newly built muscle to it’s full potential while also adding in some conditioning style work to help keep you lean and feeling ‘fit’ don’t worry if you think they will contradict each other, they won’t if programmed properly and the correct volume/approach is used.

So now you’ve got the basic idea shall we get started?

4-4-4 is the first method you will be using is based around the following:

– 4 Workout days per week

– 4 Exercises per workout

– 4 Sets with varying rep ranges

The days you workout are down to you, that could be Monday/Tuesday/Thursday/Friday or whatever.

As for exercises you will want to cover the full body in as little movements as possible, I will give you two guideline workouts A/B where you will hit all the major muscle groups, here they are:

Workout A –

– Front Squat

– Snatch Grip Deadlift

– Bent Over Row

– Supinated Grip Pull Up

Workout B –

– Press – Shoulder Width

– Bench Press – Medium (narrow is you want more triceps, wider if you want more chest)

– Dip

– Face Pull – Pronated Grip W/Thumbs Facing You (think you’re hitting a double bicep pose when pull to your face)

*You can do which ever day you want first, it’s down to personal preference.

Now it’s time for the rep/set scheme I will recommend for you.

– 12,10,8,6

– Use a 4-1-1-1 tempo (4 second eccentric, 1 second pause, 1 second concentric, 1 second pause)

Suggested loading:

– 12 – 65%

– 10 – 70%

– 8 – 75%

– 6 – 80%

A very simple descending pyramid that will help you begin to build a base. As for a warm up I would advice doing what you need to do so that you feel mobile and ready, remember a good mobility routine will help you stay injury free and improve your performance and overall life for that matter (There are lots of options on YouTube, you’ve got a great book called Becoming a Supple Leopard and much more to get ideas from).

I can’t tell you your weights but the suggestion I have given will be a good starting point, but remember the stronger you get the higher these numbers will go, not only % wise but also because you will be able to lift more. Start off light so you have somewhere to go, if you start too heavy you will stagnate and can even get hurt if you’re not careful.

The above program is designed to be followed for 3 weeks, then you will move on to the second 3 week block which I will get uploaded in due course.

You will obviously need to know about nutrition as well, here is a good starting point for you:

LBMx 17-19 = Muscle Gain Caloric Range

Protein – LBM x1 = Grams per day, multiply this by 4 to get calories of protein for the day.

Carbs – Protein x1-3 = Grams per day (depending on style of training/overall daily activity, desk jockeys use x1, site workers use x3 and people in the middle use 1.5 or 2), multiply this by 4 to get calories of carbs for the day.

Fat – What ever calories are left divide them by 9 to get your fat in grams for the day.

Example Equation:

175lbs x 19 = 3325 total cals

175lbs x 1 = protein 175g x4 = 700 cals

175g x 2 = carbs 350g x 4 = 1400 cals

3325 – (700 + 1400) = 1225 cals

1225/9 = 136g fat

So these example calories/macros would be:

3225 Total Cal

175g Protein

350g Carbs

136g Fat

Get the idea?

*Eat mostly single ingredient whole foods to get the bulk of your calories, doing this will sort out your micronutrients without you having to worry too much. think 80/20 – 80% single ingredient foods 20% what ever you fancy. Just keep the callers correct and the overall macronutrient ratio sold and you can’t go far wrong.

Breakfast/AM – Fat/Protein

Snack/AM – Fat/Protein

Lunch/PM – Complex Carbs/Protein

Snack/PM – Complex Carbs/Protein

Dinner/PM – Complex Carbs/Protein

Post Workout Protein/Simple Carbs – regardless on time of day.

This will be a good place to start, you can make adjustments according to your own persona needs as you see fit.

You now have the first 3 weeks and some basic ideas for nutrition, it’s time to get in to the gym and start working (Y).

Enjoy,

Ross

Yesterdays Results

Morning Guys,

Building is the aim, but with all the set and rep ranges out there which one should you use?

There was the famous 6×6 & 8×8 that was used by Vince Gironda

Or the hugely successful 7-5-3 Wave Loading System found under the tutelage of Charles Poliquin

You even heard stories of how well people did on Dorian Yates’ ‘Blood & Guts One Set to Faliure’

Some even did phenomenally well on the very simple 4×8-12

But the truth is that all of the systems work, lets be honest and accept that if they didn’t work they wouldn’t be spoken about.

The hardest part isn’t finding a set/rep scheme that works, it’s finding one YOU can stick with for the long haul, in our society of quick fixes and instant gratification we want to add 30lbs of lean muscles, drop 50lbs of body fat and look akin to a Greek God all by last week.

Sadly life doesn’t work that way. If you want to build some decent lean muscle you will need to be prepared to put in the hard work, eat adequately and have everything pretty much on point. This doesn’t mean you shouldn’t have a life but you must understand that the more effort you put in and the more sacrifice you’re willing to make the faster and less time you will need you will achieve your results (which could still be in the years in most cases).

Now the obvious points are out of the way it’s time to give you some options to help you on your way to a better you.

The rotation of set/rep schemes will be set using a 3 days on 1 day off rotation until you have done the particular set/rep scheme 4/5 times (this will last mean each set/rep system will last around 3 weeks or so) with a total of 4 different rep/set options to go though. The main exercises will stay the same for all 4 mini blocks, as for assistance work you can add in some DT (Density Training) that should take no more than 10min and the chosen assistance movements can change every 3/4 workouts if you feel the need, but remember a change is only needed if you have become stagnant on that particular exercise.

Parameters for the mains lifts:

First 5 Workouts (weeks 1-3):
Reps/Sets: 10,8,6,20
Loading % of 1RM: 70%,75%,80%,60%
Tempo: 6-1-1-1 and 2-1-1-1 for the 20 rep set
Rest: 90 Seconds

Second 5 Workouts (weeks 4-6)
Rep/Sets: 6×6
Loading % of 1RM: 75-80%
Tempo: 4-1-1-1
Rest: 30 Seconds

Third 5 Workouts (weeks 7-9)
Rep/Sets: 5×5
Loading % of 1RM: 80-85%
Tempo: 3-1-1-1
Rest: 90-120 Seconds

Forth 5 Workouts (weeks 10-12)
Rep/Sets: 5,4,3,2,1
Loading % of 1RM: 82,85,87,90,92%
Tempo: 2-1-1-1
Rest: 120 Seconds or as needed

The main lifts will be comprised of the following:

– Squat (Front or Back)
– Bench Press (Incline of Flat)
– Deadlift (Overhand only)
– Bent Over Row (Supinated Grip)
– Press (Military or Behind Neck)
– Pull Up (Weighted or Body Weight)

Now it’s time for the interesting part, the workouts themselves.

Based on 3 working days you will only be required to do 2 movements per workout, plus 1-2 assistance movements if you feel the need.

Day 1:
A1 – Squat
B1 – Pull Up
C1 – Dumbbell Curl (5-10min on timer, do as many reps as possible in the time limit)

Day 2:
A1 – Bench Press
B1 – Bent Over Row
C1 – Skull Crusher (5-10min on timer, do as many reps as possible in the time limit)

Day 3:
A1 – Deadlift
B1 – Press
C1 – Lateral Raise – Do one set of C1 followed by C2, minimal rest between transitions.
C2 – Face Pull or Reverse Fly (5-10min on timer, do as many reps as possible in the time limit)

Day 4: Off

Repeat.

The above is a very simple progression that will help you build some quality lean muscle tissue while keeping things fresh and interesting. as I mentioned above you can change your assistance exercises as you see fit but try to keep the main movements the same as this will help with the accumulation f overload stimulus.

One benefit of these workouts is that they won’t take long to complete, perhaps 40min tops meaning that you will have lots more free time to spend with friends and family, eat lots of good foods and because the workouts are so short you will look forward to your next one, unlike some other extreme training programs that kill your motivation to train.

You will also need to make sure you’re eating enough, if you want my opinion on how to make a educated guess then do the following:

LBM (Lean Body Mass) x 17-19 = Daily Calories

LBM x 1-1.2 = Protein in Grams for the day x4 = calories from protein.
Protein x 1.5-3 = Carbs for the day (1 if you’re a desk jockey. Use 2 if you’re somewhat active at work and 3 if you’re job is very physical) x4 = Calories from carbohydrates.

Daily Calories – (Protein Calories + Carb Calories) = Calories of Fat per day, divide this number by 9 to get your daily grams of fat.

Now go and make some progress.

Enjoy,
Ross

LOSE 4 INCHES OF BELLY FAT IN A WEEK!

Now I have your attention, I have an important message for you.

You’re being LIED too.

Everyday you see the stories of ‘ 6 week success’ that companies and some individuals spout out and how you can achieve the same results, all you have to do is buy their products and you will be endowed with the knowledge you need, but sadly this is all bollocks. Lots of the photos are either photoshopped, stolen from people who have taken years to achieve their results or the results of shall we say ‘Enhancement’ (steroids).

I hate to be the one to say it, well… Actually I don’t.

If you see a head line that claims any of the following:

• Lose X amount in X.
• Gain an inch to your arms in X.
• Fat Loss without exercise.
• Pack on muscle in just X weeks.

Basically anything that sounds too good to be true usually is. I understand how desperately people want results and for things to be better/sorted but life doesn’t work that way, trust me. You should always believe half of what you see and less of what you hear.

What is seen in the clever marketing campaigns is nothing more than smoke and mirrors, like that used by the magicians of old it’s all a clever act to get you to part with your hard earned cash. But guess what, it works, again, and again…. and again.

There is no quick fix, magic pill or secret to success.

Okay, there is a secret list of things to do and I’m going to give it to you for free.

Seriously…

FREE!

For the more dedicated and goal driven person:

1. Set a goal.
2. Plan out how to achieve said goal (yourself or by hiring a coach)
3. Establish your individual caloric/dietary needs.
4. Begin exercising (lifting weights) 2-4 times per week – Goal dependent.
5. Begin exercising (steady state cardio) 2-5 times per week – Goal dependent.
6. Keep multiple dairies – Training, Nutrition, Progress.
7. Work hard and be consistent.
8. Enjoy the journey, it’s going to be a long road. Remember this is a life style change, not a quick fix.

If that list seems confusing here is a much simpler one that will cater for the general goal of ‘look and feel better, while increasing confidence’:

1. Eat more protein from whole foods.
2. Eat more fibre from whole foods.
3. Eat less refined/man made foods.
4. Move more – Ideally 3 sessions of vigorous exercise (weights+cardio) per week should be enough.

Don’t believe everything you’re told and blindly follow like all the other sheep, be different, after all, being different is something that sets us apart from he rest of the animal kingdom.

Hard work, patience and consistency is what achieves results, not quick fixes.

Enjoy,

Ross

You’re Not Training Hard Enough…

Morning Guys,

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)?

Reps –

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).

Cardio –

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!

Enjoy,
Ross