Quick and Easy Ways to Feel and Move Better: Installment 36
Written on March 14, 2013 at 5:00 am, by Eric Cressey
Here are this week’s tips to guide your nutrition and strength and conditioning programs, courtesy of CP coach Greg Robins:
1. Appreciate the benefits of the powerlifting-style bench press technique – even if you don’t take it to an extreme.
2. Use the barbell twice.
There is something I have always made a point of doing in my training, and in many of my programs. I hadn’t realized that it had become a pseudo “rule” to my approach until I recently watched a video from Mark Bell of SuperTraining gym in California. He commented on the idea of “always using the barbell twice.” It’s a concept that more people should embody, particularly those of you who are looking to make gains in the gym, and add muscle to your frames. So what does that mean?
Basically, follow up your first main barbell exercise with another one!
Most of us will knock out our 3–5 sets of squats, presses, or deadlifts and move right into more “assistance” based work. Instead, follow up your usual upfront exercise choice by doing 3–5 more sets with that same barbell. If you want to get better at the big bang exercises, you need to do them more often. They alone are the best things you can do to make them better.
If you don’t feel like just doing more of the exact same thing, you can try a different variation, go for higher reps, modify the tempo, or add accommodating resistance.
3. Account for outside stressors.
I always try to highlight one thing with people who come to me for training advice. Shockingly, it has very little to do with the nuances of their actual training. Instead, we talk about how their training matches their ability to recover from the stresses they place on themselves. The truth is that extraordinary results are the product of an extraordinary amount of hard work. You will always get out what you put in, but only if you can handle what you put in. That concept seems to be lost on the majority of people.
Work = Recovery = Progress
The equation must stay balanced in order to make progress. Furthermore, when one side of the equation is elevated the other side must be elevated as well. To take it further, if you want to elevate progress, you will at a certain point need to elevate both ends of that equation. This is why for some individuals, smart coaches suggest they do less. It is also why, in other cases, smart coaches suggest you do more.
It’s important that we digest a few things to understand how to manipulate this equation. First, doing more work will teach your body how to recover from more work. Second, work is stress and stress is not limited to stress placed on the individual at the gym. Third, in order to make progress, one must continually be able to place more stress on the body and recover from said stress.
A well-designed progression and management of training variables will help a person to keep making progress. That being said, managing gym related stress is not the only thing one should take into account. For example, many seasoned gym goers adopt training programs designed for individuals who basically have the luxury of training as their full time job. Professional athletes, elite military personnel, and pro fitness competitors, for instance, have careers that revolve around enhancing their physical performance. Utility workers, business executives, and even strength coaches DO NOT.
You will probably not reach the level of performance these individuals have. They have the ability to optimize all their variables in order to progress. They also have built a base of work capacity and therefore a base of recovery ability over many years. You have not. Therefore, when you approach your training, you must account for things like the six hours of manual labor you do every day, the high stress of meeting your project deadline, and the seven hours on your feet coaching athletes during the day.
The solution is simple, but it takes a concerted effort to being flexible. Make sure that all components of the equation elevate and decline together. From here forward, start doing two things. One, ensure that you are raising the bar and doing a little more work. Without doing so, you will hit a standstill. Second, match the level of your training to the level of recovery you are capable of producing. If it’s deadline month, make sure that month is a lower volume approach with a deload worked in. If it’s a dead month with business and family responsibilities, make that a month where you reach a new high for work completed in the gym.
4. Get familiar with common ingredients.
How often do you read an ingredient label and see the same few words used over and over? Chances are it’s quite a bit. You aren’t exactly sure what they are, but are okay with just staying ignorant to what they are and why they’re there. As one of our current interns commented recently, “Did you know that ‘Artificial Flavor’ is a little more complex than its two-word title?” For example, let’s say you are having a “grape” beverage. The artificial flavor for grape is: methyl anthranilate. Not sure what that chemical is, but it sure sounds a lot less appealing that “artificial flavoring,” right? Now imagine what you’re eating has artificial flavoring for over ten different flavors. That’s a lot of weird chemical names that can’t pronounce, let alone understand in the context of their effects on your body. As an action point, consider looking up some of the common ingredient names you find on the back labels of your favorite foods. You might be a little surprised at what you come across.
5. Set a monthly “comfort zone” goal.
We tend to do what we’re good at. There is nothing wrong with that; why not accentuate our strengths? However, there is validity in working on our weaknesses, and experiencing new things. After all, you might just find a whole new strong point if you step outside of what you’re accustomed to doing. Furthermore, by experiencing new things, you will often draw connections between them and the things you already know and enjoy. Heck, it could even make you better at them. Consider doing one thing a month that is out of the ordinary for you. Attend a fitness class you have always avoided, or even commit to doing one thing a week in your workouts that isn’t the norm. An example might be: including single leg work on a lower body day, or doing a few sets of reps over 5 on a big exercise. Evaluate the new experience and see if it has a place in your day-to-day routine. If not, now you know first hand. If so, great!
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