Tag Archives: training
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.
Stringing exercises together one after the other with the same piece of kit if known, no rest and not putting said kit down is often known as a complex.
You can do them with dumbbells, barbells and a personal favourite, kettlebells.
Here are three short kettlebell complexes to hit the entire body and build strength, lean mass and strip fat (provided calorie requirements are also correct).
Each complex is done with 2 kettlebells.
– Push Press
Start off with one rep of each, then two, then three, aim to work up to 5 without stopping. 3-5 rounds of this will help create an impressive upper body, increase the weight of the bells by 4kg once you can do 5 rounds of 1-5 unbroken.
– Swing to Pull (pull elbows towards hips)
Reps, sets and progression as above.
– Lunge (any variation of your choice)
– Rack Tip-Toe Walk or Rack Walk
Reps, sets and progression as above.
Now this could be one workout three times per week, several smaller workouts during the day (morning, afternoon, evening) or a short 10-20min workout for each day depending on your commitments and available time to train.
This style of training is one that lends itself well to daily practice (push day, pull day, leg day, repeat works well).
These are by no means the only options, they’re just simple ones to get you started, you’ll find some great complexes in the writing of Dan John.
Give them a go.