There is a need in each of us. It is not the same for everybody. But it is the most important motivator. It may be a need for security, or a need for affirmation, or even a need for admiration. It drives us to achieve actions which satisfy it. In order to achieve your health and fitness goals the best approach, then, is to link your goals to your needs.
The first step is to find out what your needs are. This is where some soul-searching and deep thought are needed. When that is done you can move to the next step.
What do you need?
Do you need to avoid embarrassment? Then tie your goal to an event or date that will result in embarrassment if you don't achieve it (making it public knowledge will help).
Do you need to gain admiration? Then tie your goal to something that will result in admiration for your achievements. (Something that will get you noticed)*.
These are just two simple examples, but with a bit of thought you can figure out how to link your needs and your goals. This will make your goals more achievable, because you will NEED to achieve them.
*If you feel that your need is a bit shallow, simply keep it to yourself. After all, people don't need to know WHY you do what you do. They only need to see that you are achieving your goals. The reason for it is none of their business!
Tuesday 31 January 2012
Monday 30 January 2012
Is Basic Boring?
Do you thrive on variety? Do you hate it when nothing changes. Do you love things being new?
Although it pays to keep abreast of developments and to be aware of the latest research, it's not necessary to try to implement it.
It's not terribly exciting to have your workouts planned out in advance and to know exactly what you will be doing until the end of the Summer.
But, it is usually more effective to do so. Say what you will about "shocking" your muscles, or "adapting" to your plan, mostly it's a desire for variety.
Your mind controls your muscles, and as long as you have a form of progression in place for your program, your mind is probably reaponsible for a lack of progress.
If you can keep your drive and motivation high, you will make progress.
It's often better to make a little progress on a basic plan, than no progress on a fancy high-variety one.
The guys with the fancy plans and the attempt to include all the latest research in their plans are often the guys who are at the same level year in and year out.
Don't make that mistake. Progress is the way you measure the success of a plan. Not weekly progress, but monthly and yearly progress.
It might be boring, but if it works there is nothing to complain about.
If you need more stimulation, take up a hobby, or learn something new.
Training is to achieve goals, not for being entertained.
Although it pays to keep abreast of developments and to be aware of the latest research, it's not necessary to try to implement it.
It's not terribly exciting to have your workouts planned out in advance and to know exactly what you will be doing until the end of the Summer.
But, it is usually more effective to do so. Say what you will about "shocking" your muscles, or "adapting" to your plan, mostly it's a desire for variety.
Your mind controls your muscles, and as long as you have a form of progression in place for your program, your mind is probably reaponsible for a lack of progress.
If you can keep your drive and motivation high, you will make progress.
It's often better to make a little progress on a basic plan, than no progress on a fancy high-variety one.
The guys with the fancy plans and the attempt to include all the latest research in their plans are often the guys who are at the same level year in and year out.
Don't make that mistake. Progress is the way you measure the success of a plan. Not weekly progress, but monthly and yearly progress.
It might be boring, but if it works there is nothing to complain about.
If you need more stimulation, take up a hobby, or learn something new.
Training is to achieve goals, not for being entertained.
Friday 27 January 2012
Workout 48 49 50
Week 4 of the 12 week plan.
Day 1:
Squat: 5x 60,75,90,105,120
Bench: 5x 50,60,70,75, 85
Deadlift: 5x 95,110,125 [cluster of 5]
Day 2:
Pushups: 20 20
Inv Row: 20 13
Half Handstand Pushup: 6
Face Pulls: 10 10
Short Bridge: 18 18
Asst 1 Leg Squat: 6 6
Dips: 20 13
Chins: 11 8
Bench Lying Raise: 20
Supermans (5Sec): 10
Day 3:
Squat: 5x 60,75,90,105
3x120
8x90
Bench: 5x 50,60,70,80
3x 90
8x 70
Pendlay Row: 5x 40,50,55,65
3x 70
8x 55
Week 4 done, now the hard work begins...
Tuesday 24 January 2012
Getting To Your Goal
Setting goals is a very important step when it comes to training. After all, if you have no idea where you are going, any direction is the right one.
Often overlooked, though, is the starting point. In order to be successful you need to know where you are currently.
It's no good to set a 300lb bench as your goal if you have messed up shoulders and a 100lb bench max. Rather set goals that will get you to the point where the bench goal becomes practical. That point should be your goal.
This goes for all your goals. If you want to achieve your goals, you better make sure that you are starting from the right place otherwise you, like so many, will not reach what you set your sights on.
Often overlooked, though, is the starting point. In order to be successful you need to know where you are currently.
It's no good to set a 300lb bench as your goal if you have messed up shoulders and a 100lb bench max. Rather set goals that will get you to the point where the bench goal becomes practical. That point should be your goal.
This goes for all your goals. If you want to achieve your goals, you better make sure that you are starting from the right place otherwise you, like so many, will not reach what you set your sights on.
Saturday 21 January 2012
Workout 45 46 47
Week 3 of the 12 week plan.
Trying to get my eating sorted out now.
Day 1:
Squat: 5x 60,70,85,100,115
Bench: 5x 50,60,70,75, 85
Deadlift: 5x 90,105,120
[The Deadlift is tough multi-rep with the small bar - will change last set to cluster of 5]
Day 2:
Pushups: 20 16
Inv Row: 20 11
Half Handstand Pushup: 5
Face Pulls: 10 10
Short Bridge: 15 15
Asst 1 Leg Squat: 6 5
Dips: 19 10
Chins: 10 8
Lying Raise: [skipped]
Supermans (5Sec): 10
Day 3:
Squat: 5x 60,70,85,100
3x120
8x85
Bench: 5x 50,60,70,75
3x 85
8x 70
Row: 5x 40,50,55,65
3x 70
8x 55
Slow steady progress. I feel that the slowly increasing work-load is having an effect.
Friday 20 January 2012
Superhero Or Supervillain
If you suddenly received cosmic power, what would you do with it?
Your first thought may be in the "do-gooder" direction. But is that really your inclination? Power corrupts, and absolute power corrupts absolutely.
What may happen is that you mete out some well-deserved punishment to some bad guys. Then you will start to mete out what you feel is right. Eventually you will do what is right for you. You will "deserve" what you take. Any who disagree will be enemies of right (and might).
This is why we like superheroes to be fictional. They don't get corrupted. And if they do, well at least it's fiction. In real life it would be scary. Who wants an unstoppable bad guy flying around doing whatever he wants?
So as much as I would like to be a superhero, I think it may be better for me to simply try to be awesome. Awesome people are cool. They do things that ordinary folks can't. And they live a life that amounts to something. But, if the awesomeness affects them and they go off the rails, there are ways to deal with them. You don't have to worry that a superstrong, invulnerable criminal is rampaging maniacally in the streets. And that is the way it should be.
So, don't dream of being super, just work hard to become awesome. You may not fly, or catch speeding bullets, but you can break records and smash limitations. And that, actually, can be pretty heroic.
Your first thought may be in the "do-gooder" direction. But is that really your inclination? Power corrupts, and absolute power corrupts absolutely.
What may happen is that you mete out some well-deserved punishment to some bad guys. Then you will start to mete out what you feel is right. Eventually you will do what is right for you. You will "deserve" what you take. Any who disagree will be enemies of right (and might).
This is why we like superheroes to be fictional. They don't get corrupted. And if they do, well at least it's fiction. In real life it would be scary. Who wants an unstoppable bad guy flying around doing whatever he wants?
So as much as I would like to be a superhero, I think it may be better for me to simply try to be awesome. Awesome people are cool. They do things that ordinary folks can't. And they live a life that amounts to something. But, if the awesomeness affects them and they go off the rails, there are ways to deal with them. You don't have to worry that a superstrong, invulnerable criminal is rampaging maniacally in the streets. And that is the way it should be.
So, don't dream of being super, just work hard to become awesome. You may not fly, or catch speeding bullets, but you can break records and smash limitations. And that, actually, can be pretty heroic.
Thursday 19 January 2012
Simplicity vs Complexity
Training is about results. You set goals, you work at improving certain qualities. More weight, more volume, more skill, whatever. Unfortunately the plan for doing this is not as straightforward as we would like.
Do you use High-Volume, or Low. HIT or Periodisation? Do you go for High-Speed reps or Time Under Tension? No doubt you have an opinion. But, is your opinion correct? Perhaps you swear by German Volume Training and have added slabs of muscle with it. Maybe you are a HIT jedi, and have the data to prove the superiority of your methods.
Well, here is the kicker: You are wrong, but also right. What I‘ve learned from my journey in the Iron Game is this: Everybody is different, and Everybody changes. Sure, today that program works for you, but in 5 years it might suck. And it might already suck for someone with a different anatomical makeup and genes. Successful training needs to address not only training experience, age, and interests. Other factors play a role. Response to volume, intensity, and frequency. Need for variation. Dietary needs. Rest requirements. Nervous system efficiency and resiliency. And all of these can change with time and training. With so many factors involved, how can anyone achieve anything? By paying attention.
A good time-honoured basic plan will get you started. Generally when you start out you'll make gains virtually by just looking at the bar. Spend time learning proper exercise form. At the same time you need to start taking note of the affect exercise has. How are you affected by the different exercises? Are some better for your response to training? The basics will get you going, build some good strength and skill in exercise form, and start to give you clues for future changes.
I‘m not advocating program-jumping, I‘m advocating applying results to future actions. It will take time to get it all sorted out and understand your individualised training response, so allow for that. I'm the meantime, the basics will put you on the right road. It‘s hard to go wrong with the basics.
And sometimes, they may be all you need to continue making progress.
It's not impossible that a basic plan won't work for you, but it would make you pretty special. I‘m betting that you're more like most people than you are different. Besides, while the simple stuff is working, why complicate matters? There is plenty of time for the Reverse Periodised Conjugate Post-HIT German Combined Split later on...
Monday 16 January 2012
Tweets For Dummies
Once upon a time I was a newbie. I thought I knew it all. I was wrong, very wrong. The more I've learned about training, the more I've come to realise that even the experts don't really understand it all. They just guess better than others. There are some simple guidelines that will take you quite far, but after that you're pretty much on your own. Nobody really knows what is best for you. You have to figure that out.
Here, though, are some solid principles that will get you to the point where you have to do it yourself. (Supplied in bite-size tweets).
Here, though, are some solid principles that will get you to the point where you have to do it yourself. (Supplied in bite-size tweets).
Lift heavy stuff.
Practice fast exercises.
Squat properly.
Eat good quality food.
Get good quality sleep.
Learn about exercise with an open mind.
Stretch and use full ROM on exercises.
Track your progress.
Work hard and Rest/Recover properly.
If you do these things, you will make progress and achieve something.
That's better than 90% of people who "exercise."
Saturday 14 January 2012
Workout 42 43 44
Week 2 of the 12 week plan.
Wednesday is more organised now...
Day 1:
Squat: 5x 60,70,85,100,115
Bench: 5x 50,55,65,70,80
Deadlift: 5x 90,105,120
Day 2:
Pushups: 20 15
Inv Row: 20 10
Half Handstand Pushup: 5
Face Pulls: 10 10
Short Bridge: 20 20
Asst 1 Leg Squat: 5 5
Dips: 20 8
Chins: 10 8
Lying Raise: 20
Supermans (5Sec): 10
Day 3:
Squat: 5x 60,70,85,100
3x115
8x85
Bench: 5x 50,55,65,70
3x 85
8x 65
Row: 5x 50,55,65
3x 70
8x 55
It's going quite well. The Low-Bar Squat is still quite difficult to get right.
Wednesday is more organised now...
Day 1:
Squat: 5x 60,70,85,100,115
Bench: 5x 50,55,65,70,80
Deadlift: 5x 90,105,120
Day 2:
Pushups: 20 15
Inv Row: 20 10
Half Handstand Pushup: 5
Face Pulls: 10 10
Short Bridge: 20 20
Asst 1 Leg Squat: 5 5
Dips: 20 8
Chins: 10 8
Lying Raise: 20
Supermans (5Sec): 10
Day 3:
Squat: 5x 60,70,85,100
3x115
8x85
Bench: 5x 50,55,65,70
3x 85
8x 65
Row: 5x 50,55,65
3x 70
8x 55
It's going quite well. The Low-Bar Squat is still quite difficult to get right.
Thursday 12 January 2012
New Year Resolutions
We are now well and truly in 2012. Did you make resolutions? Or did you simply take stock of your situation and reaffirm old goals? Perhaps you didn't bother this year?
I think many many people decided to achieve something in 2012. And I'm willing to bet that just 12 days later most have already given up after finding it to hard.
We live in a time when instantaneous gratification is the norm.
Want something? Buy it now, pay later.
Want to watch a show? Download and watch now. Nobody waits for it anymore.
This has affected the way people approach health and fitness. Nobody wants to work towards the goal, they just want the goal. Right now, thank you very much.
Sorry to burst your bubble, but there isn't a shortcut. If you want it, you have to put in the time and the effort.
This is actually a good thing. Quick, easy results have no lasting value.
You simply can't attach a high value to something that anybody can have at any time. But, if you have something that few people have, and many people would like, then you have a valuable commodity.
If you want to have it, be prepared for some deprivation and difficulty. Hang in there. Persevere. The reward is great for great effort.
I'm starting to see my goals being achieved, and I tell you this, it makes everything worthwhile. Nothing compares to the feeling you have when you arrive at the destination you set a course for so long ago.
You're gonna love it!
I think many many people decided to achieve something in 2012. And I'm willing to bet that just 12 days later most have already given up after finding it to hard.
We live in a time when instantaneous gratification is the norm.
Want something? Buy it now, pay later.
Want to watch a show? Download and watch now. Nobody waits for it anymore.
This has affected the way people approach health and fitness. Nobody wants to work towards the goal, they just want the goal. Right now, thank you very much.
Sorry to burst your bubble, but there isn't a shortcut. If you want it, you have to put in the time and the effort.
This is actually a good thing. Quick, easy results have no lasting value.
You simply can't attach a high value to something that anybody can have at any time. But, if you have something that few people have, and many people would like, then you have a valuable commodity.
If you want to have it, be prepared for some deprivation and difficulty. Hang in there. Persevere. The reward is great for great effort.
I'm starting to see my goals being achieved, and I tell you this, it makes everything worthwhile. Nothing compares to the feeling you have when you arrive at the destination you set a course for so long ago.
You're gonna love it!
Friday 6 January 2012
Workout 39 40 41
In a previous post I mentioned sitting down and looking at my routine on the awesomeness scale. I realised that My bodyweight goals are awesome, so I need to work towards them. But my strength goals are also awesome, so I will work at them too. As both of these goals involve strength, I can work towards them concurrently. A bit of Hypertrophy work thrown in will not go awry.
Therefore I took the 5x5 Template of Mark Rippetoe, the work of Wendler, the original ideas of Bill Starr and added in some bodyweight. Hopefully I left the logic of the classic plan in tact.
Day 1:
Squat: 5x 60,70,85,95,110
Bench: 5x 50,55,65,70,80
Deadlift: 5x 85,100,115
Day 2:
This was a bit of testing and checking this week. Should be working next week.
It will be the 6 Convict Conditioning Exercises: Pushup, Pullup, Squat, Bridge, Leg Raise, Handstand Pushup.
To that I will add a couple of exercise to get some volume, and balance the work.
It'll be good to take some spinal loading out of the program.
Day 3:
Squat: 5x 55,70,85,95
3x115
8x85
Bench: 5x 50,55,65,70
3x 80
8x 65
Row: 5x 50,55,60
3x 65
8x 50
Those who are familiar with the older style routines will recognise the 5x5 Madcow influence.
We'll see in a few weeks whether I got it right or not. The first cycle is meant to be 12 weeks. If I stall sooner than that I messed up.
Therefore I took the 5x5 Template of Mark Rippetoe, the work of Wendler, the original ideas of Bill Starr and added in some bodyweight. Hopefully I left the logic of the classic plan in tact.
Day 1:
Squat: 5x 60,70,85,95,110
Bench: 5x 50,55,65,70,80
Deadlift: 5x 85,100,115
Day 2:
This was a bit of testing and checking this week. Should be working next week.
It will be the 6 Convict Conditioning Exercises: Pushup, Pullup, Squat, Bridge, Leg Raise, Handstand Pushup.
To that I will add a couple of exercise to get some volume, and balance the work.
It'll be good to take some spinal loading out of the program.
Day 3:
Squat: 5x 55,70,85,95
3x115
8x85
Bench: 5x 50,55,65,70
3x 80
8x 65
Row: 5x 50,55,60
3x 65
8x 50
Those who are familiar with the older style routines will recognise the 5x5 Madcow influence.
We'll see in a few weeks whether I got it right or not. The first cycle is meant to be 12 weeks. If I stall sooner than that I messed up.
Tuesday 3 January 2012
Rest And Refocus
Well, I've been off the grid for a couple of days and hopefully you were able to cope without a dose of my most excellent wit and wonderful wisdom.
I haven't had the luxury of a break for over a year, so it was nice to do all the usual holiday favourites: eat too much, sleep too little, visit with loved ones.
Anyway, despite this, I was still able to get in some good training, and keep most of my eating relatively healthy. So it can be done.
The best thing about the time off though, is that it gives one time to do a bit of contemplation and really think about what you are trying to achieve. It's very easy to get lost in a daily grind and fall into a workout rut.
Go to gym...
Monday? Bench. 3x10. Biceps. 10x10.
Wednesday? Leg Press. 3x10. Triceps. 10x10.
Friday? ...
Not that I have an issue with arm specialization, but I would ask myself: Is this going to make me awesome? And, for me, the above routine = 0 on the Awesometer. It might be different for you.
So, I sat down and checked my routine on the Awesometer, and it was only a 7. So I thought long and hard and made it into a 9. 10 is virtually impossible to achieve. (Only Chuck Norris is that awesome).
So, that is the main point in this post. Take a long hard look at what you're doing and decide whether it is awesome, and will make you awesome. That is what your workout routine should do for you. Its end-goal must resonate inside your soul. When you ask yourself: Do I want this?
The answer should be: Hell, yeah!
* Apologies for the repeated use of the word 'awesome', but it is currently the only word I can think of that accurately conveys the internal and external expression of an emotional and physical achievement.
I haven't had the luxury of a break for over a year, so it was nice to do all the usual holiday favourites: eat too much, sleep too little, visit with loved ones.
Anyway, despite this, I was still able to get in some good training, and keep most of my eating relatively healthy. So it can be done.
The best thing about the time off though, is that it gives one time to do a bit of contemplation and really think about what you are trying to achieve. It's very easy to get lost in a daily grind and fall into a workout rut.
Go to gym...
Monday? Bench. 3x10. Biceps. 10x10.
Wednesday? Leg Press. 3x10. Triceps. 10x10.
Friday? ...
Not that I have an issue with arm specialization, but I would ask myself: Is this going to make me awesome? And, for me, the above routine = 0 on the Awesometer. It might be different for you.
So, I sat down and checked my routine on the Awesometer, and it was only a 7. So I thought long and hard and made it into a 9. 10 is virtually impossible to achieve. (Only Chuck Norris is that awesome).
So, that is the main point in this post. Take a long hard look at what you're doing and decide whether it is awesome, and will make you awesome. That is what your workout routine should do for you. Its end-goal must resonate inside your soul. When you ask yourself: Do I want this?
The answer should be: Hell, yeah!
* Apologies for the repeated use of the word 'awesome', but it is currently the only word I can think of that accurately conveys the internal and external expression of an emotional and physical achievement.
Subscribe to:
Posts (Atom)