Progressive overload is probably the main thing you should strive for if you want to build muscle or gain strength 💪. There are many ways to do this but, ultimately, this will mean adding weight, a rep or a set. - Knowing how to do this may look easy (and it is) but when you hear about programming and terms like: DUP, cojugate method, linear progression, block periodization, linear periodization, etc... things can get a bit confusing, so i'll break it down for you: - If you're a beginner you want to: - 🔹Use LINEAR PROGRESSION. This means adding weight to the bar everytime you hit the gym. Your body adapts strongly to the stimulus so you want to take advantage of this by progressing the fastest and easiest way possible. - 🔹Progress exercises individually as some will take their toll before others (i.e. your bench will probably stall before your deadlift or squat). - 🔹Gain proficiency with the exercises. This means building proper technique and learning the motor pattern of the movements. Doing this will reduce your chances of injury 💨 and potentially make you gain more strength and muscle in the long run ✊. In order to do this successfully you need to STAY AWAY FROM FAILURE ❌ so you don't risk form. It's ok to go to failure from time to time on certain movements but I don't recommend it in general. - 💥Notice that im refering to a BEGINNER as someone who can progress an exercise using linear progression, so it doesn't necessarily have to be related with the time you've spent in the gym. In fact, a lot of times I see guys who are doing the same things since day one 😐 - Once you can no longer progress on a daily basis you are better off running some type of periodization. - For COMPOUNDS I use LINEAR PERIODIZATION, where you go up in weight and down in reps, then restart the cycle using more weight than you initially did. - For ACCESSORIES I use DOUBLE PROGRESSION, as these generally involve single-joint movements which are more difficult to progress. What you do here is go up in reps till you hit an upper rep range, then add weight and aim to hit that upper rep range again. - Hope this cleared a few things up😎 As always feel free to ask me anything 🙌
Chest and hammers! Getting better with my arch and weights are flying faster! Almost lost the hammer cause there was water in the tire and it wet everything, made the set difficult so I relaxed on the power output and used the set as a warm up. R&R time and prepping for tomorrow's squat session! Let's Get FUERTE!
UPDATE: I'm feeling goooood and wanting more! This was last night l after a back #workout with @rubberbanditz followed by 125 #pullups . This is the best shape I have been in IN MY LIFE! I am able to move my physical self more than I have ever been able to in the past, and I had to share my excitement 😃 I have been challenging myself each day this week with a "TOS Up" or "Test.of.Strength" - Going through different #muscle groups I have been testing myself and it's been incredible! I have out-performed my own expectations every single time. (Need to Aim HIGHER🤔) - #Physical#stregth translates throughout other areas of our life. Also, understanding how our #body works, and ways to move it, simply makes LIVING day to day easier. - It doesn't have to tease you, make you feel worthLESS than you really are, or intimidate you. - We ALL are on the same planet, with the same #molecular structure🌐 enzyme systems, and #physiological capabilities😃, etc, etc, blahh blahhhh blahhh😜😉 Just because you don't know HOW doesn't mean you can't do it, or you shouldn't start. 🤤 - It's not like you got "that way" overnight 🤔so your #diet and physical changes don't have to be implemented on the "expert" level right away either😥 It's a process, and understanding #WHY you are making the changes while being able to see the outcomes along the way helps you #BELIEVE in the #lifestyle . 👌🏽
Practice practice practice. Looking forward to getting on the woods on Saturday. One thing that I love is that technology can help you identify weak points. One thing I notice from this slo mo is that my arrow dips slightly on the back end as I release. This could be one of two things. Either I need to make a slight adjustment to my bow (raising the rest slightly) or I need to tweak the form. I feel like the form is tight, so I'm going to keep an eye on this. The season is upon us and I'm shooting true so I don't want to tweak too much, it may have to wait until after season, but as I said I will be keeping a close eye on this. Always work to get better, we can all improve in some way
When I was 16 I weighed 140, now I'm 20 and still weigh 140. In those years I lost fat and gained muscle. First it was from working hard each day at work, now I'm still working hard each day at work and I'm also going to the gym. I'm proud of the process I went through to get to where I am today. Im still working on parts of my body that I don't feel 100% comfortable with, I'll get there I know it! #progress#fit#gymlife#workhardplayharder#dontnevergiveup#muscle >fat