It’s only natural to pace yourself when lifting, but doing this may actually work to your detriment. Every rep of a set should demand all of your focus, and all of your effort. Only after your first rep do you prepare for rep #2. Using this approach will make for more efficient lifting. Yes, it goes against what feels natural. Yes, you have to train yourself to lift this way.
I don’t approach a max-out session in the same way I approach the process of working up to a single. A true max-out session can be great and important, especially if you follow a percentage-based training program, but I prefer working to a high single for most trainees because this can be done at a higher frequency, and I find it to be safer. Maxing-out is rugged - lift a weight, add weight, lift again (and continue until you either fail or die). Working up to a single requires more strategy - you don’t want to actually fail (or die), you want to work up to a little before that point, and then move on. I explain the differences in how I view a max-out session vs. a “work up to a single” session in this episode.
Confidence is having a deep understanding of your strengths and abilities, then it is not getting too high when people praise you and not getting too low when people criticize you. You shouldn’t feel confident or not feel confident based on feedback from others.
The goal is to keep adding weight to the bar. If you’re uneasy about making a 20 or 10lb jump for your next attempt, and would rather make just a 5lb jump - using 2.5lb plates, you’re giving the weight too much respect. You’re not confident enough in your strength.
I recently wrote an article going over the typical procedure I like to follow for a max-out session. I have some follow-up thoughts on the topic for this episode. Here is the link to the article: https://www.drewmurphystrength.com/stuff/testingyour1repmax
Reducing the load of an exercise will allow you to train the exercise with higher frequency. You cannot load a front squat as heavy as you can a back squat, but the lighter weight needed for a front squat will still give you a good training stimulus. A heavy front squat will not tax your body quite like a heavy back squat will.
2:14 Why I don't use kettlebells
4:35 How to deal with shin splints
9:22 My thoughts on kipping pull ups
MARCH 30 DAY CHALLENGE: no chips, potatoes, ice cream, fast food, fried food, chocolate, white breads, soda or juice, cakes or donuts, cookies or candy.
🎶🔊The Naked And Famous - Young Blood (Tiësto & Hardwell Remix)🎶🔊
Today I am answering 2 listener questions, as well as going on a couple loosely related tangents! Let me know what questions you have so I can answer them on a future episode.
1:34 Is spot reduction possible?
3:18 "Burning fat"
4:47 Eating around your workout
16:13 A special announcement!
There are no rules. I grew up on a farm. I wasn't supposed to listen to rap music but I still blasted DMX all day, every day. Today I own a gym. I'm supposed to have a niche carved out but I don't. My life has always been uncategorizable. My gym is now uncategorizable. I don't care that I don't fit into a category, and I don't care if you understand or not. I have no reason and no time to explain.
🎶🔊 Moguai-Gangsta 🔊🎶
I've talked about this before...on days you're not feeling 100%, don't over-do it trying to get back up to speed. Instead, implement one to a few small things that you can be successful with. Then you will be prepared to do a little more on the days to follow.
For my first Q & A show I answer these questions:
1. Is soreness indicative of a good workout?
2. Should you take a rest day, or do something every day?
3. How do you know when you are ready to progress/take your workout to the next level?
I wasn't able to do a pull up until after high school. It took me to take lifting seriously (and to start practicing them daily) to be able to do them. It wasn't pretty at the beginning but I slowly accumulated more and more repetitions, and therefore more and more pull up strength. Today I am willing to challenge (and confident that I can beat) the majority of the people I come across to a pull-up contest. You can do this too. You just have to get started with a small task and build from there.
If you want to learn how to do a movement or get better at any particular exercise, why not do it every single day? If you are always waiting around for your body to feel good enough to train a movement, you're never going to improve at it. High-frequency training! Every day kind of stuff! Video: https://www.youtube.com/watch?v=DyXPrm7ae78
There should be no need to look at the Nutritional Facts label on the foods you buy because the foods you buy shouldn't even come with a Nutritional Facts label. Eat more one-ingredient foods and less foods that come in a package with an ingredient list and nutritional information.
You don't need to spend hours at the gym each week and you don't need to be utilizing a ton of different exercises. In fact, I would rather see you perfecting a few exercises rather than getting wrapped up in trying to use too much variety in your workouts. For reference, I only do about 10 exercises over the course of all of my workouts in a given week. Keep it simple!