Tag Archives: progressive overload
Have you ever heard of the Odd Lifts?
You know, ones such as the Bent Press, the Jefferson DL or perhaps the One Arm Snatch?
if not here are some links to get you started:
Okay, now it’s time to get to the point of the post.
– Three odd lifts you don’t often do that will change your body for the better.
1 – The bottom up kettlebell press
This can be done standing, seated, kneeing, sat of the floor or perhaps even in a floor press/bench press/incline press manor, which ever way you choose it will achieve the following:
– Stronger press/grip
– Muscle irradiation (more muscle recruitment)
– Take out your ego
2 – There Renegade Row
Use kettlebells or dumbbells for this. The alternating row style of this lift will help you by:
– Strengthening your ability to brace (core stabilisation)
– Work the entire upper body
– Improve balance
3 – Zecher Lifts
What is more real world than having to pick something off the floor and hold it in an awkward position? Not much, however is this is not to your liking you can swap it out for a bear hug style carry of a sand bag or something equally heavy and awkward.
You can pick the zecher lis you prefer out of the options in the link
– Overall Strength
– Fortified lower back
– A high crossover to daily living
Adding in this lifts or even doing a program of only these 3 will make some great changes to your overall body composition.
If you plan on doing the latter option here is a suggestion:
– 3 days per week or train every other day
– Heavy/Light/Medium loading protocol*
– Rest 1-5min between sets
– Eat according to your goal (gain mass or lose fat etc)
*Heavy = <25 total reps at 85% 1RM +
*Light = 75 total reps at 50-65% 1RM
*Medium = 50 total reps at 70-80% 1RM
Heavy – Zecher Lift
Light – Renegade Row
Medium – Bottom Up Press
Heavy – Bottom Up Press
Light – Zecher Lift
Medium – Renegade Row
Heavy – Renegade Row
Light – Bottom Up Press
Medium – Zecher Lift
How you add these lifts in or plan them is up to you as there are a lot of different odd lifts to choose from, just remember to add weight where you can and that consistency and progression is the key to success.
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.
Do you need to squat heavy?
It pains me to say this, however there is technically no need to squat heavy weights…
That said, there is a basic necessity for the squatting movement pattern as it will ensure healthy ankles, knees, hips and loads more.
The squat is a fundamental human movement pattern, you need it, fact.
I am personally bias towards heavy squats, I love them, however they are not for everyone, some people may have injuries that prevent them going heavy, this is fair enough, they can adapt and do things such as goblet or front squats as substitutes, so long as they are performing the movement pattern all is good.
This short post is just to remind you that it’s okay not to squat heavy, you just need to be performing the movement in some way, shape or form to stay healthy.
Here is a simple workout structure for those who need some guidance, you can pick which ever :
W/U – Squatting pattern – Example: Goblet Squat 50 reps
A1 – Hinging movement 15-25 rep goal
B1 – Pressing movement
B2 – Pulling movement 25-50 rep goal for both
C1 – Core movement or Loaded Carry 30 rep goal or Distance for Time (e.g., 10min)
Easy, all you need do for exercise ideas is simply find a list of movements and pick ones that you feel like doing on the day.
Actually, hold on…
^^ A great resource, they’ve got some fantasist bits on there to read, enjoy it.
I’ve written bout RPE before, however I was asked by a member of a gym I visit for some training ideas on this style so I thought I would share them here for all to potentially use. Below will be some useful likes to learn more about RPE.
Rate of Perceived Exertion is a scale of measuring intensity, with it you can program the load for your workout based on how you’re performing on the day, this allows for natural back off’s and peaks according to your bodies own biofeedback.
Be it a 1RM or a 10RM, this guide applies to all (Str = Strength Focus, HYP = Hypertrophy Focus) –
10: Maximum effort. No reps left in the tank. – STR
9: Last rep is tough, but could have done one more rep. – STR
8: weight is too heavy to maintain fast bar speed, but is not a struggle. 2-4 reps left. – HYP
7: Weight moves quickly when maximal force is applied. “Speed Weight”. – HYP
6: Light speed work. Bar speed was fast with only moderate effort
5: Most Warm Up Weights
4: Recovery. Usually 20+ reps sets. Not hard, but intended to flush the muscle.
Now for the methods which will all be based off of achieving a daily max with a 9 RPE (use can use RPE 10,8,7 or what ever you need, this is merely a few example of how to use this method):
1 – Daily Max to 9RPE
Pick an exercise and work up to your desired RPE for your chosen Rep Max, once you hit both you call it a day and move on to your accessory work.
2 – Daily Max to 9RPE with Back Off Set Repeats
Let’s say it’s a squat day. You go in and decide on working up to a 5RM at RPE 9 (one rep left in the bag), once you hit that number you make a note of the weight used and drop the weight, from here you stick on this weight and do 5’s until that weight feels like an RPE 9. A great way of working strength while also getting in volume. Simple.
*How much you drop is up to you, the larger the drop the more fatigue/mechanical stress you will accumulate.
3 – Daily Max to 9RPE with Weight Drop & Reloads
As with the example above you work up to a Rep Max, it can be any of your choosing or programmed in using a DUP (daily undulating periodisation method – I will write about this at the end). Work up to your desired RM, say 3 for RPE 9. From here you reduce the weight and then start reloading the bar and try to hit the same weight for the same RPE again, if you did this correctly you might be abel to repeat this process 2-3 times, depending on how much weight you reduce, if/when you don’t make the top weight then that’s when you call it a day.
If you decide to use a DUP method for the RM’s you might have something that looks like this:
Day 1 – 3RM – RPE 9
Day 2 – 7RM – RPE 9
Day 3 – 5RM – RPE 9
You could also have the same RM but different RPE’s:
Day 1 – 5RM – RPE 10
Day 2 – 5RM – RPE 6
Day 3 – 5RM – RPE 8
The options are almost endless. All you have to do is look at try the examples above to start to find your flow, once that is done you will be abel to adapt the method to your own needs.