Tag Archives: tips
If you know your nutrition could be better, then why isn’t it?
Almost everyone knows they could sharpen things up, yet they don’t.
They make excuses instead.
So many well intentioned words.
So many are also utter bullshit.
Things people say just for the sake of saying them, it’s rather irritating really and each time I personally hear something akin to this I find the respect level’s I have for said culprit diminish.
If you on the other hand are honest abut simply not caring, well that I can respect.
Words for the sake of words, not so much.
It does make me wonder why people would fudge things so blatantly with classics such as: “I would eat better if I had more time to prep food.” or something equally steeped in their mouth turds.
People, if you don’t want to do something then be honest about it as opposed to trying to say the right things.
Most wouldn’t care if you told the truth anyway.
Chances are it would stun them in to silence as opposed to how they’ve gone Vegan and how good for you it is.
Does the above applies to you because it’s worth mulling over.
My good people, do me the kindness of answering this with nothing other than pure honesty.
If your nutrition could be better, then why isn’t it?
Do you have any idea how to progress your training across the variables?
It’s quite easy really, as such here is an example for each that can be used for several weeks or months if you have the courage to stay the course.
Ladders, one of my favourites.
1,2,3,4,5,6,7,8,9,10 or 2,3,5,10, or 1,2,3,4,5
There are a lot of choices, for adding extra volume in the form of reps, the most effective being 1-10, and you will only add weight once you can go 1-10 unbroken.
Example (works best as a super set):
A1 – Pull Up
A2 – Close Grip Bench Press
Let us say that you’re a creature of habit who likes doing the same sets and reps, this is cool however progressing can be a tad tricky, therefor this is the solution:
Small 0.25kg (or lighter) plates, all you need do is hit your desired reps then add another 0.25kg and aim to do the same next time.
Personally I’ve found that doing 3-5×3-5 works well as it gives you some room to adapt to the gradual increases. Once you hit 5×5 with good form, adding another fraction plate is easy, it might may you only be able to do 3×3, that’s okay keep grinding until it’s 5×5 and progress from there.
Perhaps you’re already one strong hombre and adding weight or reps is becoming tricky, fear not, you have two options to progress.
1 – Set a time limit to hit your rep goal.
Example; 50 reps in 15min with 140kg in the squat.
Once you hit it you add weight.
2 – Reduce your rest periods.
Say you’ve started with 5min rest, knock off 15 seconds at the next session, if you hit all your reps then knock off another 15 next time, repeat this until you are perhaps at 3min rest, or lower, that is up to you.
Once you hit your desired point of ‘low rest’ add weight and take the rest back up to 5min per set and so on.
The easiest to manipulate, al you do is add an extra bout of reps or an extra session.
Say you train your squat once per week, bump it up to twice, if you already do two squat sessions do three, you can spread the reps out and build them up from there, example:
1 squat session a week = 5×10
2 squat session = 3×10 per session (10 more total reps)
Adding weight or reps can be applied from the other example above.
The little tips of today are very basic, there is a lot more that can go in to this, however these will be enough to tweak your current training and perhaps get you over the plateau.