3,2,1 W/E 24/11/12

3 training thoughts

I really liked this article. And this quote sums it up well I think.

“It is true that from the outside, weight lifting can seem dull or boring — same movements, same barbells, same people at the same gym. But once you steep yourself in the sport you realize — and not just intellectually but also in your bones — that it contains the essential ingredients for human flourishing.”

I’ve said it before, and I’ll keep saying it, but you have to learn when to challenge yourself in the gym in order to make progress. That means you often have to push past what has become comfortable and squeeze out a couple of extra reps over the course of 3-4 sets of an exercise. Or try with the heavier dumbbells for a set or 2. OF course you aren’t (shouldn’t) able to hit all of the target reps, the weight is heavier and you aren’t strong enough yet, but you more than likely can hit 70-80% of your target and from there, you can build.

If you are frustrated at lack of progress in the gym, and you  still using the same weights on an exercise that you have been using for the last 2-3 months…try going heavier.

I recently re-read “Mindset” by Carol Dweck and this article sums up some of the common misconceptions of what a growth mindset is. Being positive and acknowledging effort is great, but it’s about more than just that.

2 Nutrition bites

There is a lot of confusion about nutrition and what healthy food looks like. And sometimes that salad you’re eating may not be doing you any favours…

I recommend that everyone spends a little time tracking calories or keeping a fairly accurate food log to help understan where their calories and macros are coming from. Then use that info to help build better habits and make more progress without relying on myfitnesspal for the rest of time. Here are a few great tips when you don’t want to count calories,

1 Exercise demo

Planks don’t always look like planks…

Planks are a staple of my clients programs, but they don’t necessarily always look like a plank…

Lemme explain.

A plank is an anti-extension exercise. That is they train you to resist extension at your low back, ie they train you to stop over-arching your low back and maintain a more neutral low back position. Whatever that means for your individual anatomy.

For those who struggle with a plank, reducing the lever length (short lever plank) or using a short lever hollow body (more stable contact with the ground and shorter levers) can be a great start.
Progressing the hollow body can be done by extending the legs and creating more demand to resist the hips from rotating away from your belly button and creating the arch, or by extending the arms. Or both.
The hollow body holds are also great for those with shoulder/elbow issues that may stop you from load-bearing.
The plank can be progressed by increasing the lever length (move your arms further forward) or by introducing movement with rollouts or body saws(not shown), or by introducing instability with a swiss ball or TRX.

Control is everything.

Have a great Sunday,


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