3,2,1 W/e 10/11/19

Good morning! I hope your weekend is going well so far. I’ve got a few good articles, a great recipe and a great tweak to your single leg work to make it more effective.

3 training thoughts.

You don’t ever need to test your 1 rep maxes on any lift unless you are going into a powerlifting meet, and even then you on;y really test on the day. The risk to reward ratio is just too big.

You are training for health, fitness and long term goals, and getting injured doesn’t really tie in with that too well. Sure injuries happen, but it’s your job in the gym to stay safe and keep making little bits of progress in each session.

If you do want to test you top numbers, use a 3 rep max test to get a conservative 3RM and then multiply by 1.05 to get your estimated 1RM. You’re less likely to do damage on a 3RM and you’ll get a pretty accurate measure of the max number.


When I train clients, it’s not unusual to see the weight on an exercise go up a level or 2 on any given exercise, despite claims that they couldn’t possibly go heavier. But after thousands of client sessions, I can usually tell when they’re good to make a little progress on the load front.

2 things I look for are:

  • technique looks solid, and
  • the speed the weight moves at.

What I ask clients is “How many more reps do you think you could have done at the end of that set?” Their and my thoughts don’t often align…

Next time you’re in training, ask yourself honestly whether you could be pushing a little harder on any given exercise, then give it a shot.

The only way you can progress in the gym is to test yourself against slightly heavier loads now and again. At best you go up a notch and get stronger and more resilient. At worst, you can only get a few reps and realise you still have a little work to do before retesting that exercise.

You owe it to yourself to try.


I came across this article in my saved file that is awesome! Most people talk about wanting to look like a certain celebrity or like they could be on the cover of a magazine, but really, what they say they want, and what the reality is, can be very, very different.


2 nutrition bites

One of the few supplements I recommend is vitamin D. While true deficiencies are rare, many people are way below optimal. And if you are reading this in the Northern hemisphere, chances are you aren’t getting enough strong direct sunlight to naturally produce enough vit D (which is actually a hormone).


Salads aren’t just for summertime. Here is a protein packed option I found on the Sainsburys website. Super tasty, plently of protein and at least 1 of your 5 a day!.


1 Exercise demo.

Loading of your single leg work can change how you have to stabilise during the movement. The 2 examples below have the same exercise, but the load switches from the working leg side to the trail leg side.

On the working leg loading side, the load wants to pull you over towards the load, therefore trying to push your hip away from it so you will work your glute medius on the front leg and your obliques and QL on the opposite side to maintain an upright position.

On the trail leg side, the load becomes more rotational, trying to twist you out of position, so your QL and obliques on your loaded side as well as the adductors/ hip flexors of the working leg.

Putting it into practice…

I use these when I need to work on a clients ability to either balance (trail leg load) or improve hip stability (working leg load).

3-4 sets of 6-10 reps per side usually works well.

Have an awesome day.

Dave

 

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