Here I present three methods which, when used consistently, will help you spend less time in the gym while getting better results at the same time.
Only applied knowledge is power, so don’t just read, but apply!
I know, I know, I’ve written about this a lot. But the subject is deserving of ongoing discussion. After all, periodization is frustrating- on the face of it, the premise is both compelling and logical. Dig a little deeper though, and the problems become evident.
To illustrate, I’m sharing a question that was recently sent to me from a trainer in Australia- I’ll keep his identity private since it’s not germane to the subject at hand:
Fundamentally, there are two ways you can approach physical activity. You can “exercise,” which is the term normally used when your goal is oriented toward improving your appearance. “Exercisers” tend to view the terrain through the prism of energy balance: if the exerciser wants to be leaner, she’ll restrict calories and increase energy expenditure, with the goal of a net calorie deficit.
Your mental climate during workouts is one of the most significant factors (if not the most significant factor) that will determine the level of success you’ll experience from that workout. What follows are my favorite tricks and tactics for more productive gym sessions:
Considering the incredible and constant strain that it’s subjected to, the elbow is a stoic joint indeed. The elbow is a ginglymus or hinge type joint formed by the humerus bone of the upper arm and the radius and ulna bones of the lower arm. Although only flexion and extension occur around the elbow itself, the joint also permits rotation of the radius around the ulna.
As my colleague Will Brink likes to say, “From Mentzer’s ‘one set to failure’ to Poliquin’s ‘German volume training,’ there is no program which recommends using progressively lighter weightloads from week to week.” Brink is of course, alluding to the universal requirement of all successful strength and mass gaining programs: progressive overload.
“Injuries are not caused by methods per se, but by the inappropriate, premature, and/or excessive application of methods.”
– Charles Staley
In all the years I’ve been involved in sports conditioning, I’ve never seen an issue with as much longevity and potential for heated debate as the question of whether or not it is necessary, safe, and or effective to perform “explosive” or “ballistic” movements in the weight room.
As each new year looms near, most of us feel energized with a sense of renewed possiblities for the new annual cycle. And while the energy generated from this optimism can be of enormous value, it’s equally important that your overall plan is sound. Here then, are 7 questions that you can use as you inventory your progress in 2009, and also for engineering an even better plan for 2K10. These 7 questions were culled from my own training inventor for this past year, and I’m certain that you’ll find them as valuable as I did.
Knee problems of varying descriptions are as common as five pound plates in gyms and health clubs throughout the world. Anyone who has recently experienced knee surgery will attest to their awareness of this fact, as they quickly begin to notice legions of zipper-like knee scars among their gymgoing peers.
* Paraphrased from Wikipedia:
Occam’s razor (sometimes spelled Ockham’s razor) is a principle attributed to the 14th-century English logician and Franciscan friar, William of Ockham. The principle states that the explanation of any phenomenon should make as few assumptions as possible, eliminating those that make no difference in the observable predictions of the explanatory hypothesis or theory. This is often paraphrased as “All other things being equal, the simplest solution is the best.” In other words, when multiple competing theories are equal in other respects, the principle recommends selecting the theory that introduces the fewest assumptions and postulates the fewest entities. It is in this sense that Occam’s razor is usually understood.
What’s that? You’re confused? Here’s a little news-flash: I’m confused too! The only difference between you and I is:
I take action in the face of confusion, and you don’t.
