Tag Archives: swolework

Two Common Strength Training Mistakes

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I spend a lot of time in the gym with a lot of people who work out. Social media shows me countless others who also work out, train others, etc. I don’t have a Kinesiology degree but I know what I’m talking about. I preface with this because some of you are not going to like what I’m going to say next.

The two most common mistakes I see people make with strength training are:

  1. People train like a powerlifter, with powerlifter goals, even though that’s not or should not be their goal.
  2. People train continuously without taking any proactive, conscious training breaks.

Why are these problems?

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10+ Thoughts on Building Training Breaks Into Strength And Endurance Training

Runners typically train for a race through 8-24 weeks of focused, progressive training, then take a break of either reduced or no running for some time afterward.

It just occurred to me that:

  1. People who primarily strength train as their exercise never train like this.
  2. Many who strength training typically see their development and progress hyperbolically slow after training for some time, and take for granted that this is normal.
  3. Serious runners also see their progress hyperbolically slow after years of mostly continuous hard training for some time, and take for granted that this is normal.
  4. Except for a weeks/months long “offseason” where they basically don’t train at all, most serious runners train continuously for their entire season with few, often brief planned breaks
  5. Runners could benefit from peak-and-valleying their training season in the style of a 12 month grade school. Basically, you ramp training around recurring goal races, with the plan to downscale training in the week(s) following those periodic goal races.
  6. Strength trainees may see more progress if they were to build regular periodic training breaks or “de-loads” into their training. Basically, progress training as usual for 8-24 weeks, then take a week or more where training stops and/or volume (whether reps, weight, frequency, or all of the above) are substantially, pointedly reduced. You rebuild, re-load energy and drive, then resume training a few days/weeks later really to attack the weights/road/water/bike/etc.

6a. Unplanned breaks like injuries and other life emergencies don’t count. Your body and mind are taxed and have to heal in other ways during breaks like these, and aren’t as fully available to rebuild and heal the way they do during a conscious, planned break in training. Sure, some recovery can happen, but imagine how you feel after a very stressful vacation. Are you “refreshed” and 100% when you go back to work or school?

  1. I imagine a lot of the stalled progress in muscle growth and other “GAINZ” most strength trainees experience would cease to stall if they consciously built to a scheduled peak over weeks/months, then made a point to take a 1-2 week break afterward before resuming.

7a. Fitness loss is minimal during a 1-2 week extended break. As distance running’s Hanson Brothers have attested, the body tends to reap direct benefits from a key workout (and conversely, experiences a loss of fitness from a lack thereof) after 8-12 days. You can probably take a week off before resuming training and experience little to no loss in strength/fitness from where you left off. Two weeks off, and the loss would be very slight, to the point where after a couple weeks of gradually resumed training you’d be back to where you had left off.

  1. So now, I’m looking at you, runners. Many of you have the right idea, where you start training mainly to run a goal race, train hard for that 8-24 weeks, then run your goal race and take it easy for a few days/weeks. There are certainly many things you could do better, but you have the right idea.

8a. And then there are some of you who continiously train, and train hard every week. You don’t take many planned breaks, maybe after a marathon or a longer race, but otherwise you’re doing high intensity workouts and/or high volume almost every week. And then you’re wondering why you get injured or you constantly have nagging injuries.

8b. Some of you call them “niggles”. I call them red alarm signals that you need to take a few days off.

  1. This doesn’t mean don’t run unless you’re training for a goal race. This means your training should more consciously ebb and flow, at the very least follow a 3-5 week continuous cycle of gradually increasing volume to a peak before a week of lighter training. But what could benefit you most is longer 8-16 week cycles of gradually progressing volume, then or preceding gradually increasing intensity, before tapering and/or a goal race, followed by a 1-2 week period of reduced or eliminated training at a substantially lower intensity.
  2. Plan breaks into your training before life makes you take unplanned breaks from training.
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Preliminary strength for key bodyweight exercises

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I imagine that the Coronavirus lockdowns closing gyms has something to do with this, but there’s a growing movement towards bodyweight strength training (also known traditionally as calisthenics).

I ran into this recent Medium Elemental piece, which as recent others have done says that you don’t need weights to get in shape. It basically recommends you stick to basic exercises like push ups and pull ups.

And yes, in principle, you can get swole on as little as the Fundamental Few: Push ups, pull ups, squats, lunges, core exercises e.g. planks, sit ups, crunches, Russian twists, etc.

All of these exercises are safe, healthy and useful for most to do, except for push ups and pull ups. Most people do not have the needed muscular strength to minimally complete push ups or pull ups.

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How much ab work do you need?

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I’ve said this before, and since we’re here I’ll say it again: 80% of your body composition is determined by your diet. And I don’t care if you want to argue that’s wrong. See the forest for the trees: If you want your abs to show up, your diet needs to change so that you burn off most of your current body fat while maintaining your existing muscle and biologically healthy function.

And a good portion of that theoretical remaining 20% is going to come from improving your posture. Improving your posture increases the “display” of your abdomen, which maximises any ab visibility. Often, abs don’t show up because a rounded back causes fat/flesh/fascia to bunch up around your abdominal area, further obscuring your abs even if you’ve burned the fat necessary for those abs to show up.

A well rounded fitness routine combined with addressing your postural imbalances will go a long way to making the necessary posture improvements. That I can and will address another time.

Meanwhile, will doing ab or core exercises help your abs show?

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Should you cancel your gym membership?

Times are tough. You may not have a job, may be broke or struggling. You’re considering cancelling your gym membership to save money. Is it worth the cost savings?

First of all, it depends on how much you typically go to the gym, and how much your gym membership costs.

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