Tag Archives: stress
It isn’t uncommon for people to ask – “What sets/reps should I be doing?”
While perhaps not that exactly, it will be something along those lines, as such I’ve found that cycling them based on a classic Heavy-Light-Medium rotation applied to a Pull-Push-Legs split.
One element to remember is that Heavy doesn’t mean hard and light doesn’t mean easy, however that is a topic for another day, for now I will give you something you can apply immediately.
- Heavy – 5-3-2-5-3-2-5-3-2 (heavy yet not hard)
- Light – 20-15-10-20-15-10 (light yet not easy)
- Medium – 5-8×1 + 1×20 – ramp to heavy single for the day, then take 60-70% of that and do one set of 20 reps
Split Options: 4 day split examples
^^ 2-4 lifts per day is often sufficient, 1 main with the rep/set scheme, the rest can be 2-3×10-15 or 4×6, your choice.
If we take the PPL and apply the rep schemes over a small cycle.
No change in lifts, only reps.
Day 1 – Pull – Heavy
Day 2 – Push – Light
Day 3 – Legs – Medium
Day 4 – Off
Day 5 – Pull – Light
Day 6 – Push – Medium
Day 7 – Legs – Heavy
Day 8 – Off
Day 9 – Pull – Medium
Day 10 – Push – Heavy
Day 11 – Legs – Light
Day 12 – Off
Many will then say – “What now?”
Once you’ve gone through this you’ll find you’re back at the heavy day being for pull, you can choose to keep the lifts the same and try to hit a higher load or you can perhaps change the lifts, pick your poison.
This allows for a constant rotation of days and keeps things interesting, if you are constrained be the working week and days you can train then you may need something a little different, in which case all you need do it ask for the answer.
To hit a big lift you’ve got to get fired up and get angry, right?
Well not necessarily.
Did you know that this excess excitation will actually cause a great detriment to your sympathetic nervous system over a long period of time.
There are a lot of people who hit the gym and do so with their aggression levels set at full, and while this may seem like a good way to destress it actually have the opposite affect due to a spike in adrenaline levels and can in fact leave you more fatigued in the long run.
Given we live in a world that is bombarded with stress almost 24/7 in some areas, the use of ammonia for a deaf lit that is less than 700lbs minimum is probably a bit of a waste in all honestly.
Have you ever heard the term ‘Lift with a calm heart’.
*You’d also do well to dig in to heart rate variability and heart rate recovery for performance/health reasons as well, just for extra learning 🤗
If not it is one you should highly consider taking a note of because the more you try and rag your body with high octane efforts of aggression, the faster your body will decline and you’ll soon be a smouldering pile of mulch.
Of course you don’t need to listen to me, however for your own health, wellbeing and longevity I’d suggest looking in to this subject.
In fact here is a great place to start –
All of his books and also the ones he has co-authored with people such as Pavel Tsatsouline are worth their weight in gold for performance.
Don’t be angry in the gym, be calm, be focused, be successful in your lifts and above all else be happy you’ve got the chance to lift, learn & live as you do.
Are you addicted to stress?
As strange as that sounds you’d be surprised how common it actually is because a lot of people thrive off of it.
Think about a uni student who has a paper to put in, do they do in little by little over their 2 month deadline or do they let the submission date creep closer and closer until finally they rush around like a headless chicken to get it done.
In this beautifully modern world of ours we have been somewhat conditioned to believe that being busy is good, that to run yourself ragged or even spin your wheels is better than doing nothing.
This sounds a tad silly to me.
I’m sure you have had a manager who wants everyone to look busy, to be doing something, even if there is nothing productive to be done they will say – “I will find you something to do.”.
Yea, no thanks.
If what you are doing isn’t productive, will lead to future productive or positive/necessary outcomes then that energy can be best placed elsewhere and focused on things that are actually important to you.
While I can understand the panic that comes over people when they have nothing to do, it’s a poor mindset to have.
Here is how I look at things through a filter of three questions.
1 – Is it important?
2 – Will it become important or lead to something important?
3 – If not important, is it something I want or need to do?
Quite simple really.
There are plenty of people in this world to stress over the minutia, the question is this; do you really want to be one of them?
Give it some thought.
The Purposeful Primitive:
From Fat and Flaccid to Lean and Powerful:
Using Primordial Laws of Fitness to Trigger Inevitable, Lasting and Dramatic Physical Change
by Marty Gallagher
Have you ever read it?
You should, it’s a very good book with a wealth of experience in it and one simple take home message.
Success requires heart.
If you take the time to look there is a plethora of good books surrounding the realm of fitness.
Some are filled with numbers, plug & play programs, explanations of the basics and of course the principles/foundations of lifting, yet it’s the ones that are written in a story telling manor that hold the most secrets.
Ironically these are the books people will skip over because they want the quick answer.
This is understandable, however not too wise.
We can all read and gain a basic grasp of the numbers.
I’ve been such a person and has read hundreds of books of the years, admittedly skim reading the story-esc ones, due to my of foolishness at the time.
As I’ve gone back and reread these story books of lifting, Ive found new appreciation for them.
They hold not only training principles and methodologies.
Oh no, they hold something much more valuable as well.
They hold heart, or what some might call indomitable spirit, perhaps even attitude, regardless of the semantics, the message is clear.
Those lifting legends thought differently, they had that extra gear as it were. That defined focus that many of us lack, hence why we only really make mediocre progress – yes, mediocre.
Even those who we think are training hard are lacking.
In the book mentioned above there are many excerpts that speak of people lifting only twice per week and hitting world record numbers (if you check the records you’ll find it all true).
Could you make such progress on two sessions a week?
I highly doubt it. I couldn’t, not with my current attitude in training.
This goes to show just how things have changed, and by things I mean people, or at least our resolve and work ethic.
We’ve grown lazy, so very lazy.
If you’ve just sat and thought “What… screw you, I’m not lazy” or something similar, that’s your ego talking and unless you’re at the peak of your own personal pyramid and chosen endeavour you’re not working hard enough, or rather, working hard enough in the smartest way possible.
Here is an example of just how an attitude was back in the day –
Bill Pearl, he used to train at 4am.
Yep, 4am, before the world got p he’d already be grinning away to forge his body in a fire of iron, sweat and many repetitions.
He had a normal job too, plus lived a fairly busy life, so before you bring up your excuses understand this person had them as well, he simply didn’t let them stop him becoming a legend of lifting.
From reading in to the lives of people form yesterday I fear we’ve grown soft, reliant on our comfortable lifestyles. We’ve lost our edge.
The attitude now is one of ‘I will do more but with less intensity’ – for most people anyway, I’m sure you will explain how you’re the exception, that being the case I wish I was you.
In the book you also get the sense that theme & women of yesteryear trained to break boundaries and hammer their of limitations, I’m not saying some don’t do this now, they just lack the conviction of old.
The modern world has beaten people down with how we ‘should’ look, behave, think, feel and ugh more. It’s no wonder people have so many mental health issues these days.
If you want to expand your thought and learn what it is to I speak of in this post, I suggest reading these three books:
The Purposeful Primitive – Marty Gallagher
Super Strength – Alan Calvert
Secrets of My Strength – Paul Anderson
There are many more great books of old, you can find them here:
What’s old is new again.