🔹These squats ALWAYS feel way harder than they actually look on camera 😅
🔹They are progressing really smooth though. Once I realized and actually started implementing the fact that you should not just add a bunch of weight while you break down your form (on all movements, but squats especially), everything's better 👌
Once you’ve identified what your main training goals are & have chosen the exercises (compound & isolation) you want to include. Your next focus is what rep/set ranges. As well as optimal rest periods, intensity & Tempo
I’d advise all beginners focus on higher reps, keeping the weight to a minimum gradually building up whilst you are learning the technique. As form is paramount before you attempt heavier sets
Look to vary your workouts, having elements of strength, hypertrophy & endurance training but slightly tailored towards your specific goal. As your muscles have a wide variety of muscle fibres which not all respond in the same weight & rep range
Remember imitating someone in the gym won’t ensure that your workout is always structured towards your goal
Muscle Building - Hypertrophy- 6-12
Muscular Endurance - 12+
Make sure you don’t over train your muscles. Aim for around 3-5 sets per exercise & around 6-8 sets in total per body part. The fewer reps you do per set, the more sets you do & vice versa. This way the overall volume remains the same
You will need to have an understanding about your theoretical 1rm to work from. Strength training involves lifting close to your maximal for less reps. Hypertrophy needs to be above 60%
Vary your rest time, as a rule of thumb - LOWER reps & HEAVIER weights = LONGER rest between sets. As your type II fibres fatigue significantly quicker than type I. So require greater periods of rest.
1-3 Reps strength/power: 3-5 min
4-7 Reps strength : 2-3 mins
8-12 Reps size/strength): 1 -2 mins
13 Reps+ endurance): 60s or less
You tempo is dictated by your goals & your training style. Tempo numbers refer to the amount of seconds to complete the lift
1st number is the eccentric or lowering component of the lift. 2nd is the midpoint pause, 3rd is the concentric phase & 4th is any pause at the top.
Strength - focus is on quick explosive power, usually 1-0-1-0. Hypertrophy has a greater emphasis on TUT e.g 2-1-2-1. Tempo can be used for endurance work but usually due to the higher volume you muscles will fatigue due to the number of reps anyway 💪🏾
Finishing an intense set of machine chest press with @billgrant8528 last week @diamondgympro . Not about the amount of sets but the quality ones that count making gains. Just finished work out with Bill a little while ago and we got some exciting news to share soon. Stay tuned💪
===Disclaimer=== I had like 3 mental breakdowns before walking through the door 🙃🙃🙃
I remember 2 months ago, 225 used to make my joints holler!! Now, I can go to sleep with 245. Hey, had to do something to make me feel better since squats were abysmal.
Only hit 365x3 to top, so I finished with the leverage squats. Some days it's just the discipline of training that keeps you going. Aiming to crush 6 wheels whem this deload is ova!!!
@adamj_martin reached out to me back in March to get in shape for his holiday.
Safe to say we nailed that✔.
In the early phases we worked cals up keeping body fat in check, at about 9 weeks put we pulled the trigger and attacked bodyfat pretty aggressively.
The key to Adams success , he wasn't out of shape to start to get this lean, you will ALWAYS carry more body fat than you think, we pulled off about 7 kg in this last phase.
Keep this in mind when you are dieting/bulking. You are always carrying more than you think.
Well earned rest and food, enjoy Bud.
• • •
Holiday cut has come to an end. Would of loved a few more weeks to see more changes, but thoroughly enjoyed it, and delighted with the result. Thanks @larlar_doyle for all the no BS guidance. Now time to enjoy the summer, whilst trying to keep hold of the shape as best I can. Some summer ahead... First stop #Benidorm , then #hideout#electricpicnic#ibiza ... 🙌🏻🙌🏻 #summershredding#transformation#holiday#carbtime
⚡️Typical off-season workout⚡️
- 3 wide stance box squat every 45”
- sa kb ovhd walking lunge
- high reps light/moderate weight of HPC
-emom 15 min:
.strict pull ups
.ghd sit ups
. Ab cals
The body needs GOOD FORM + TONS OF REPS.
The first to stay healthy and injury free in the long game in order to build and layer up many workouts throughout the months and the years.
The second to neurologically own the movements aka learn the skills.