Tag Archives: tips
Tweaking your nutrition can be hard, especially when it comes to knowing where to start if you find yourself working all the hours under the sun. Keeping this in mind here are two little tweaks that you can make that will help reduce excess calorie intake and start you on the right path.
1 – Buy more water to drink instead of smoothies, fizzy drinks or genera soft drinks.
2 – Swap your store bought sandwich for either meat from the deli and a bag of salad, or a pre-made one, you’ll find them under the sandwiches.
These will start to get you in the habit of making better choices for eating. You’ll also start to feel better as well.
Remember you can always have a little of what you enjoy, just don’t eat it in excess, unless you don’t mind the excess calories the goes with it as well.
Nothing fancy today, just really simple advice to boost your performance and make training fun again.
Here we go:
1 – Select 3 lifts per workout, ideally all free weight movements with at last 2 being compound. Spend less time of faff.
2 – Set a rep goal of 25-50 reps per movement.
- If you want more muscle use higher reps and less sets – 4-6 on main lift, 6-8 on the second and 8-12 on the third.
- If you want more strength use less reps and more sets – 1-3 on main lift, 4-6 on second and 6-8 on the third.
3 – Train 3 days per week using a full body training method, unless you can afford the luxury of more, in which cause you a 3 on 1 off rotation in which cause use Pull-Push-Legs – you could do PPL if you wanted to do 3x per week but you’d have to program correctly for maximum effect.
If you can only train 3 days per week and want to use Pull=Push-LegsL
- Pull + Light Pressing lift in-between each set
- Push + Light Pulling lift in-between each set
- Legs + A full body lift such a clean/press, loaded carry etc.
4 – Walk, Jog or Run? None of them, SPRINT!
Aim for 5-10 30-60 second rounds of all out sprinting at the end of a session for maximal VO2 Max benefit, you can also swap this for battle rope work, Strongman style loaded carries, medleys etc, jus make sure it’s an all out effort every round.
5 – Keep workouts between 45-60min. You can workout hard or work long, not both, you may as well go in, work hard and get out, this will give you more time to spend doing other things you enjoy or extra time with your family.
Simple but far from easy. Work hard and you’ll get results.
The amount of training knowledge/resources that have become available over the last decade are absolutely outstanding, however knowing which ones to read and then apply for you can be difficult.
Here is a quick guide to the types of methods that will work well deepening on a persons experience levels. Obviously that is not to say that the methods can’t be used in any level, this is just a frame/guide for the most optimal use of them from my experience.
Beginners – Less than 2 years training experience
– Linear Progression (think 5×5)
– The Hepburn Method (think double/triple progression)
Intermediate – Between 2-4 years training experience
– Block Periodisation (think 1-3month strength, hypertrophy, cutting)
– RPE Based Programming (look up reactive training systems)
Advanced – 4+ years training experience
– DUP/WUP (weekly or daily undulating periodisation, this would be a heavy-light-medium rotation on either daily or weekly sessions)
– Daily Maxing & Back Off Sets (working to a heavy rep range then backing off for volume, look up auto-regulation)
Now all of these methods can be used at any level, however you will notice that the more advanced the lifer becomes in terms of training age the more intuitive the workouts become, this is because they will have gained a sense of how their body works and how hard to push themselves, something some intermediates have but a form of training beginners should not go near quite yet.
You will find that some top level athletes use block periodisation and have a very structured program because that’s how they work best, there is technically no ‘best’ training method, however there are ones that are better suited depending on a persons level of experience.
Take the tips in this post and look objectively at the information you seek so that you can find what is best for you at this current stage. Once you find something that you want to put in to action I suggest you do it for at least 3 months, perhaps 6 because only then will you know if it’s working for you.
As Captain Barbossa once said “They’re more like guidelines than actually rules.”