I hope you are enjoying your weekend! Time to catch up on some fitness reading.
This week’s edition will catch you up to speed with strength tips and articles by myself and others.
*Learn to master one task at a time.
For example, if you are squatting and have a list of 10 things you have to work on, pick one. You can start with the one that will be easiest for you to implement. You will gain early success and confidence, and continue to develop your squat.
When you try to do everything all at once, you get overwhelmed and learn none of them.
Devote your training session to mastering just one task, focus on something new the next session.
You will find this to be a much more efficient way to master your technique, rather than doing everything all at once.
Today’s sample lower body [deadlift emphasis] workout.
Pick weights you know you will hit. Bet $1000 that you will hit every rep of every set!
[Sets x Reps]
1. Deadlift 3 X 5
2. RDL 3 X 10
3. Farmers walks 3 X 100ft.
4a. DB Row 3 X 8
4b. Reverse crunch 3 X AMAP
”If it ain’t broke, don’t fix it.”
If you’re having success with something, keep doing it! Don’t completely change everything in hopes of even greater success and FASTER results.
We all want to make gains as fast as possible.
Hopping from program-to-program in search of the “perfect” one is not an efficient way to achieve your goals.
Assess what you are doing well and continue doing it. Look at what needs work and improve upon it.
“The only place where success comes before work is in the dictionary.”
Motivation might be the single most important factor in achieving your goals.
If your goal is to get stronger and you are motivated to do it, you WILL do it.
Every gym session you will give 100% effort.
Outside of the gym you will find how to be successful.
You will educate yourself on EVERYTHING. How to diet, program, improve your technique, warm-up, etc. You will learn everything you possibly can about how to get as strong as you possibly can.
You won’t come up with excuses why you can’t do something, but rather why you CAN do something.
When you are motivated, you WILL do everything you are capable of to be successful.
Article(s) by Adam
Good Fitness Reads
- Maybe All You Need Is Lifting via Charles Staley
- The 5 Key Training Principles via Dan John
- Does research support the use of foam rolling? via Chris Beardsley
- Strength or Bodybuilding for Old Guys via Bryan Krahn
- Hacking sleep: Engineering a high quality, restful night via Brian St. Pierre
- The Derrick Rose Vertical Jump Program? via Mike Robertson
- Is Cardio or Strength Training Better for Fat Loss? via Nick Tumminello
- 5 Reasons You Don’t Look Like You Lift via Dan John
- Fitness Myths that NEED to Die: Is Muscle Soreness a Good Thing? via Jordan Syatt
- How to start a new habit. And keep it for life. via Nate Green
- The Tenets of Fat Loss via Tony Gentilcore
- Which type of periodization is best for strength gains? via Chris Beardsley
- Behavior Change Can Be Easy? via Pat Koch
- The Case for Big Quads via Mike Robertson
- We’re All Missing The Boat via Dean Somerset