Tag Archives: progressive

Gym-less Results

My friends, did you know?
 
I did, as I’m sure you did too, however many don’t.
 
Shall we tell them?
 
Everyone, you don’t have to go to the gym to achieve health/fitness/aesthetically related results.
 
😮😮😮😮😮
 
A shocking revelation.
 
Let us look at some alternatives to making the perhaps repetitive and dull decision to train a little more interesting.
 
You will find that all of these activities have the body working as it is meant to; a collective unit.
 
That body of yours is meant to work in synergy, not isolation with I am aware goes against the classic body building notion of the 70’s which has stuck, however it is true.
 
Given this little nugget of information, here are some things you may enjoy that will get you results that are far better than you’ve currently achieved trying to follow the classic way or Arnold.
 
– Martial Arts (Judo, JiuJitsu, Boxing, Capoeira, etc)
– Climbing
– Calisthenics
– Parkour
– Swimming
– OCR activities
– Kettlebells 😂, could’t resist
 
Finally there is one thing that has proven itself over the millennia to forge a body of solid granite and here is the best bit; you get PAID to do it.
 
Seriously, how epic is that.
 
You ready for it?
 
Getting a job in Manual Labour, or a Physical Job.
 
*If you don’t fancy a job in this you can mimic it by having various odd objects in your garden to lift, carry, put over your head, etc. That will be similarly as effective.
 
Seriously, that is not a joke.
 
If you take a second to think logically you’ll find we are far weaker than our ancestors because of the rather luxurious lifestyle we can now lead.
 
Many moons ago you’d find people would spend all day lifting variable loads from point A to point B to accomplish a task, they got fairly muscular and strong from it too, and there was also a hefty amount of conditioning that found it’s way in to this work as well.
 
Being able to shift several tonnes of shingle in less than a few hours is one heck of endurance feat if you have no slow down in pace.
 
Keeping all of this in mind it can hep you understand what role the gym really plays for people in various walks of life.
 
For people who work in the manual field it’s for extra aesthetics, if they feel inclined.
 
To office workers it’s for their health and looks.
 
In regards to athletes it is a necessary evil for this job to improve their performance.
 
Just worth remembering.
 
Back to my original point, you don’t NEED to hit the gym to get the results you desire, there are far more ways to do it and a lot of them are more social and fun because you learn a lot along the way.
 
Just because the majority is doing something, it doesn’t mean you have to follow the crowd.
 
Enjoy,
Ross

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Can’t add any more weight?

Three ways to progress without adding weight to the bar –
 
1: Add Reps
2: Add Sets
3: Reduce Rest
 
We all love lifting more weight, it’s very rewarding, however it’s not always possible and because of that reason we need other ways in which we can keep progressing.
 
Above are three simple adaptations that we will cover.
 
1 – Adding Reps
 
Say you’re doing 5×5 at 60kg, yet you can’t hit the same 5×5 at 62.5kg.
 
Now you can add in fractional plates to your training that weight as little as 0.25kg however if you don’t have those then adding reps will be your best bet.
 
Perhaps you set out to add a rep each session until you are doing 5×7, or perhaps 5×10, the choice is yours, however what you will find is that by adding reps and setting a rep goal you’ll be able to add weight easily once you hit the added reps with ease.
 
2 – Adding Sets
 
Similar to above except the reps stay the same, so 5×5 might end up being 10×5 and so on.
 
You could even choose to combine the two and start off at 5×5, work to 5×7 then add a set and go back to 6×5, build that to 6×7, then on to 7×5 building to 7×7 all the way until you hit 10×7, you get the idea.
 
3 – Reducing Rest
 
This falls in to the category of Density Training with increases Oxygen debt and EPOC, getting the same amount of work done in less time is a great way to not only make progress in terms of strength and lean muscle mass but also stripping fat off.
 
If you’re doing the standard 5×5, the rest might be say 5min, you can easily make a dent by taking it down by 15-30 seconds each session until you’re at just 1min rest between each set. From here you’ve got the choice of adding weight or perhaps even utilising one or both of the methods from above if you’re still finding adding weight a tall order.
 
The three options above are simple and very easy to apply, however it will retire you to stay on the same workout protocol for a while, at least on your main lifts and this can be an arduous task for some people, you’ve been warned.
 
If in the event that you can’t add any more weight, you’ve hit your limit for that move, you can change the exercise to a different variation, so perhaps overhead press turns in to incline press, or incline press in to close grip bench press and so on.
When you stall on a weight drop it by say 5-10% and then utilise the methods above, you won’t regret it.
 
The secret to progress is progress, achieve it in any way you can.
 
Enjoy,
Ross

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Neglected??

Morning Guys,
 
Have you stalled on a lift or a CV element?
 
A lot of people get caught in trying to bring up one lift or specific elements of their CV training only to neglect the bigger picture, which ultimately stalls their  overall progress.
 
If we took Bench Press for example, it will only go so far if that is all you train, perhaps your close grip bench/Incline/Overhead are all dramatically weak and you avoid them because they hurt your ego. This is a problem, taking a hit to the ego and brining up those three will have some carryover to the BP.
 
This can also happen when it comes to training CV elements.
You enjoy running and want to get faster but you find you just can’t break a certain time or increase your VO2 Max, usually because you’ve now become incredibly efficient at your chosen task (this is great, however it also means you need some spice added). To change things up you might add in a 2K sprint row which leaves you breathless because you’re not adapted to it, yet 🙂 however that means you can now start progressing again.
 
In short, hitting weaker lifts, or unfamiliar CV protocols/equipment will help you in the long run, it’s worth the ego sacrifice to gain that extra strength or lung capacity.
 
Neglecting your weaker elements of training in favour of the ones that boost your ego will eventually lead you to stagnation. While it’s understandable that no one wants to look like they are struggling it’s far worse to be known as that person who trains all the time and does’t look and different than they did, or is the one who is not any stronger or fitter than they were last year. I’m sure you all know someone who fits that bill and if you don’t… It might be you.
 
It’s okay to have weak areas because they mean you can improve and keep progressing.
 
Embrace your weakness and make it a strength.
 
Enjoy,
Ross

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The Secret of Constant Progression: Part 1

When it comes to lifting weights well all want to have a steady progression, but many will stall and find their progress grinding to a halt without much warning.

Do you want to know how to avoid this?
Do you want the knowledge to build strength and muscle consistently?
Do you want to know what many trainers hesitate to tell?

Do you want to know the secret of constant progression?

I am going to write one short post per day about what elements of your training you can tweak that will allow you to continue to progress, they are not as complicated as you may think and on top of that there are only 3 KEY elements you need to be mindful off.

Volume

Intensity

Density

That makes 3 content filled posts for you to increase your knowledge and understanding of lifting weights, progression and progressive overload.

If you hied my advice you will find steady progression for many weeks, months and even years to come, so now we have all of the standard chatter of you the way;

Lets get started.

The route to progression is classed as continued progressive overload*, otherwise known as TOTAL VOLUME. This is the amount of weight you lift in one session, the get stronger or build more muscle you must lift more than you did before; simple right?

*Progressive overload by definition is that in order to adapt/grow we require a gradual increase in volume, intensity, density (frequency/time) in order to achieve the targeted goal of the user. In this context, volume, intensity and density are defined as follows: Volume is the total number of repetitions multiplied by the resistance used as performed in specific periods of time.

Not quite. Trying to constantly lift more weight each week will have you hitting a brick wall much sooner than you might realise, your body needs time to adapt, your ligaments and tendons need time to grow stronger as do your muscles. This is where the concept of volume can become skewed, lifting more weight to achieve more volume does not happen quiet the way you would think.

What is VOLUME?

Volume put simply is the cumulative amount of Sets & Reps you ave performed in that one session (Don’t get confused with Total Volume of Weight Lifted.*), the weight you’re using is known as the INTENSITY, but that’s something to talk about on another day, but as you will learn all 3 elements are intrinsically linked.

*The sum total volume of your weight lifted is what you will calculate at the end of your workout to see how much weight you lifted throughout the entire session and over a prolonged period of time throughout your different training phases, this will become important for establishing your ‘Power Index’, but more on that another day.

Example:

Week 1 – 5×5 @ 100kg – 5×100 = 500 – 500×5 = 2500kg lifted (Total Weight Volume) and 25reps Total Volume

So theoretically then this would be the next logical step:

Week 2 – 5×5 @ 105kg – 5×105 = 525 – 525×5 = 2625kg lifted (Total Weight Volume) and 25reps Total Volume

This progressive volume thing is easy according to this, the gains will be constant and strong… Or so we would like to believe. You have not changed the volume, you have changed the intensity, yes that has lead to more total volume, but not quiet in the way we are trying to achieve today.

Your body would only progress in this way for a certain period of time before it simply couldn’t handle any more weight for 5 sets of 5 reps, this is when you will need to change the volume load, I.E the amount of set’s and reps you’re doing.

You see, you can can increase your volume from a workout without having to increase the weight, take a look at this example:

Week 1 – 5×5 @ 100kg – 5×100 = 500 – 500×5 = 2500kg (Total Weight Volume) and 25reps Total Volume

Week 2 – 8×5 @ 100kg – 5×100 = 500 – 500×8 = 4000kg (Total Weight Volume) and 40reps Total Volume

Are you starting to get the picture now?

Week 3 – 10×5 @ 100kg – 5×100 = 500 – 500×10 = 5000kg (Total Weight Volume) and 50reps Total Volume

*Week 4 Deload to 6×5 @ 100kg – 5×100 = 500 – 500×6 = 3000kg (Total Weight Volume) and 30reps Total Volume a reduction of 40% Volume, you can have multiple variations of this, but you will learn that over the next few days – This allows your body to back off form he volume but maintain its neuromuscular connections and familiarity with the weight.

As you can see for my rather basic examples above you can increase the VOLUME of your workout by changing the numbers of sets you perform, you can also change the reps but of the purpose of this example I decided to change the sets as it’s easier to see the progression.

That said, if you did want to keep the sets the same but change the reps you might do the following:

Week 1 – 5×5 @ 100kg – 5×100 = 500 – 500×5 = 2500kg (Total Weight Volume) and 25reps Total Volume

Week 2 – 5×8 @ 100kg – 8×100 = 800 – 800×5 = 4000kg (Total Weight Volume) and 40reps Total Volume

Are you starting to get the picture now?

Week 3 – 5×10 @ 100kg – 10×100 = 1000 – 1000×5 = 5000kg (Total Weight Volume) and 50reps Total Volume

*Week 4 Deload to 3×10 @ 100kg – 10×1000 = 1000 – 1000×3 = 3000kg (Total Weight Volume) and 30reps Total Volume a reduction of 40% Volume

AS you can see now from the second example the sets can remain the same and the reps can change, provided your Total Weight Volume is increased you will be progressively overloading, thus getting bigger and stronger.

*PROVIDED YOU’RE EATING ENOUGH!

Hopefully now you have a solid understanding of what Volume is and what it actually means.

Tomorrow I shall be covering Intensity.

If you have any questions please leave a comment below.

Enjoy
Ross

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