Push-up Q&A
Question: I am trying to get better upper-body strength. I’ve started doing push-ups but am not strong enough to get my chest down to the ground and push back up. So am I better off doing 15 pushups that only go down about six inches and back up, or 3 to 5 push ups that go all the way down to the ground and back up, or does it matter? BTW I am doing them from my knees not my feet.
Answer: I would mix it up. One day I would execute them by going halfway down; then, I would come back a few days later and execute them by going all the way down. The important thing is that I progressively overload my system so that I'm increasing my strength. What do I mean by progressive overload? I mean that I accumulate more and more volume so that my body builds adequate strength to progress in my performance of the push-up.
What would a hypothetical three-week period look like, according to progressive overload?
Week 1, Day 1: 3 Sets x 15 (because you said you can do 15) push-ups halfway down
Week 1, Day 4: 4 Sets x 3-5 (because you said you can do 3-5) push-ups all the way down
Week 1, Day 7: 3 Sets x 15 push-ups halfway down, then execute a 4th set, performing as many as possible
Week 2, Day 3: 4 Sets x 3-5 push-ups all the way down, then execute a 5th set, performing as many as possible
Week 2, Day 6: 4 Sets x 15 push-ups halfway down
Week 3, Day 2: 5 Sets x 4 or 5 push-ups all the way down
Week 3, Day 5: 4 Sets x 15 push-ups halfway down, then execute a 5th set, performing as many as possible
A variable worth consideration: Rest period. At first, I would rest for as long as you need. As I become more conditioned, though, I would decrease my rest. By doing so, through the applied stress of not resting as much, I will be able to condition my body to withstand more work.
After this point, week 3, I would begin mixing the two styles. Also, as my strength improves, I'd start attempting a push-up or two from my toes. At first, this will be hard; but begin to practice.
Hopefully this helps! And good luck!
HOMEGROWN
Potential Client:
What is HOMEGROWN?
Coach, at Farmer Gym:
Think of it as an online personal trainer, at a fraction of the cost. Through daily interaction, you’ll receive programming, instruction, and motivation via our interactive, online training platform, TrueCoach. We also converse through text and phone.
Potential Client:
Ok, thanks! But can you explain a little more?
Coach, at Farmer Gym:
Sure! Let me give you an example:
Travis reaches out to us inquiring about training. After conducting an initial consultation (via Zoom, FaceTime, or a phone call), both parties determine that they’re a good match. Expectations are established and goals are created.
A TrueCoach account is made for Travis. On an established day, Travis is ready to #dowork.
Every day — or at least on workout days — a detailed plan is created for Travis to follow. He then performs the workout on his time, where he wishes to exercise — at a YMCA, his garage, or anywhere he pleases. (Whatever equipment a person has, we utilize in the construction of his or her training.)
*The TrueCoach website, and app., setup resembles a calendar. One views the calendar platform to monitor and journal progress, and he or she has access to instructional videos and supplemental aids to best help progress.
Additionally, there is an instant messenger on TrueCoach that allows direct interaction between you and your coach. We are continually monitoring this to make sure we are there for you, always.
Potential Client:
Cool! I’m interested! Now, the question we all want to know: How much does it cost?
Coach, at Farmer Gym:
I’m happy to answer. $150.
Potential Client:
Typical personal training runs, like, $55-$75 an hour! So you’re telling me I get access to an experienced, proven coach for a month for only $150?!
Coach, at Farmer Gym:
Yep! As long as you’re willing to get sweaty on your own, this is perfect for you. I mean, who wouldn’t want to reach their fitness goals without all of the in-person hassle and cost?
Bodyweight exercises vs. lifting weights
Question: Can at-home bodyweight exercises be as effective as lifting weights?
Answer: It depends. If you’re looking to improve general fitness, then absolutely! Have you noticed people before and then after two months of performing Insanity — or fill in your DVD or online high intensity interval training program? They look great! (Sure, there’s more than meets the eye; they are disciplined and most likely have watched what they ate, too.) Why? They are intertwining anaerobic and aerobic activities; in other words, they’re pushing their muscles “lifting” capacity and their body’s cardiovascular capability. This is a great combination for fat burning, and, thus, sculpting a meaner, leaner frame!
Now, here are the problems: (1) If you want to improve absolute strength. You’re out of luck. To improve strength, you need to lift heavy weight. Period. Performing 150 Push-ups might help increase your Bench Press slightly, but it doesn’t hold a candle to getting under the bar and pressing real weight. (2) If you want to increase muscle mass. You’re somewhat out of luck. Can you increase muscle mass with bodyweight movements? Heck yes you can! (The famous Herschel Walker is a fantastic example! His genetics were different than almost every person’s on the plant, though.) But there’s a limit. There are only so many weightless Lunge combinations and reps you can do before it turns solely into an aerobic activity. As some point, you must add weight to exercises. (3) (You asked about lifting, not running or the like — I know.) If you want to perform an endurance event. In this instance, supplemental bodyweight exercises are a great combination to endurance training, but hitting the pavement, pool, or path are your ultimate keys to success in this realm.
So whats’s the best way to maximize results: Mixing bodyweight exercises *with* weights is the best way to go. Get that intensity up! Use bodyweight movements at the right time; use various weighted exercises — light, medium, and heavy — at the right time. Incorporate a program to maximize your potential. I’m guessing you’re now thinking: “Coach, how do we do that?!” Well, we can’t give away ALL our secrets. 🙂 That’s why we have HOMEGROWN, and at-home, go-anywhere workout program! If you have questions, just shoot us a line!
#dowork 💪🏽
Exercise and the brain
Exercise has a profound effect on the brain. We know that. And that’s why many of us here, those who follow Farmer Gym, #dowork. We do it for the mental edge; we do it for the release, or the “therapy”; we do it to develop mental fortitude. But did you know that fitness does far more than this for the mind? Yep, it’s true — and research backs it up. Exercise has the ability to enhance mood, improve memory, and even make us smarter! How, might you ask? The increased blood flow of physical activity causes the brain to restructure. It enables denser, more complex connections between neurons, and it develops new brain cells. It also has been shown to produce more blood vessels, which increases the transport of nutrients throughout our thinking machine. #themoreyouknow
A Ton Can Have Different Looks
A ton of feathers looks completely different than a ton of steel — yet, they weigh exactly the same. And, a Ferrari’s mass is similar to that of a Mazda Miata’s — yet, they have dissimilar builds.
Why do I bring this to your attention...? If weight training is part of your routine, then don’t let the scale dictate your progress. You may weigh the same from week to week, or you may even gain a few pounds from one week to the next. As long as you’re eating healthy and remaining active outside of the iron, it’s ok! Your physique will begin to look tighter, and more sleek. Your body will be able to withstand the demands of more, harder work. And that’s awesome! You may weigh roughly the same, but you’ll look better, feel better, and be able to do more — all because of the newly acquired muscle. 💪🏽
Where Abs Are Made
I recently read that "abs are made in the kitchen." That's somewhat true. In order to make abs, or any other muscle, you must work the given muscle and then build it with protein.
The piece wasn't alluding to the biological creation of muscle, I get that. It's purpose was to drive home the point that spending hours upon hours in the gym, doing countless reps of crunches and sit-ups won't enable you to see your beloved 6-pack. If you want to see your abs, you must eat right; in addition, you must trim away at your body fat. (And, sorry, you can't exercise an area and expect just that spot to lose fat. THERE IS NO SUCH THING AS SPOT REDUCTION. Fat is an equal-opportunity energy supplier; it takes fat stores from all over the body and uses it as energy, not a select spot.)
Now, this rule also applies to having "toned" arms, tighter legs, and the list goes on and on. The gym does help create muscle. And it aids in the burning of fat. But, if you want to see your muscles, eat better and burn more calories than you put in your body. Simple, right? Yeah, not so much.
#dowork in they gym and the kitchen!
Keep Chopping Wood
“KEEP. CHOPPING. WOOD. It’s a lifestyle change, and it sucks. But you have to adjust your mind, suck it up and do it. There is no magic formula. Hard work, discipline, blood, sweat, tears, failures, and successes will all be part of it. But man, when you hit those goals, there is no better high.” — Travis Bell
I am lucky to call Travis a client. But I’m even luckier to call him a friend. Last month I approached Travis and asked if he’d tell us his fitness story. He did that and more. (Read below.) When I first read this, I was motivated; I was excited; I was honored to say that he is a part of my life.
So here is a little about Travis and his fitness journey. Hopefully you can take away all of the great that I did. Salute, Travis. And I appreciate your #dowork mentality.
Q: When did you begin working out? When did you begin to take working out seriously? And can you describe your fitness journey?
A: I began to workout in February of 2012. I was at my heaviest weight ever and remember thinking that I was very unhappy with my habits and that I needed to do something. I found a local Crossfit gym, Crossfit 515, and hit up a morning class after work one morning. I was on the night shift and their schedule just worked better for me. I stuck with it, Bobby and Jamie were awesome coaches, and the crew at the 8am class were all very supportive. I then met Ash Ivers in this class time, and we began to form a friendship over our love of Crossfit. Ash soon opened up a box in Ankeny called Crossfit Ankeny with Travis Parton, and I made the move to there to workout. That is when I became a little more serious about it. Coincidentally, that’s where the man that would soon make Farmer Gym came into my life. I made it all the way down to the 200-205 range and stuck with it for nearly a year or so. Soon, alcohol began to become more of a priority than my fitness, and I quit it altogether to drown my stresses in booze and beer. Sure, I’d get back to it for few months here and there, but it never stuck. I had several different stressors going on in my life. I’d moved several times, was in and out of relationships, lived with my dad for a while, hated my job, you name it. Everyone has been there I’m sure. I hit rock bottom in February 2017 with alcohol and finally figured out I needed some help, but wasn’t exactly sure how to go about getting it. I made a call to a good friend, and he told me to call our boss and to explain what was going on and that I needed help. Soon I found myself riding in a car up to Des Moines, to Lutheran, to get a substance abuse evaluation done in the ER; shortly after that I was checking myself into outpatient rehab in Powell Chemical Dependency Center, inside Lutheran. Now, to say I was all-in on my recovery would be selling myself short. I have no desire to ever drink again, and I truly credit this to fitness and working out. Trading one addiction for another, I guess. I was back up to 240 lbs at this time, but was determine to get back on track. I’d already purchased my garage gym equipment, so I put it to good use and got back at it.
Q: How has Farmer Gym helped you on your fitness journey?
A: Once I had made up my mind that this would be my outlet for stress I got busy. I started following various websites such as Misfit Athletics, SEALFIT, and Crossfit Invictus, but never really saw any results. I knew Coach Harle from the Crossfit Ankeny days, so I decided to pull the trigger on The Farmer Gym Way. Once I reached out to Jason, telling him that I had purchased the book, he was there non-stop for advice and support. Once I ran through the book, he asked me to test an up and coming product of his called Endruastrong, which I fell in love with. I like to punish my body sometimes, and this style of workout will definitely do that. After running through that program, I loved the style of workouts that Jason was able to come up with, so I hired him to write all my programming. This was October 2018. Over a year later, he’s still writing it for me, and will for the foreseeable future. Coach Harle is very responsive to any question and will critique videos you send him. Customer service is beyond anything you would want from a personal trainer, at a fraction of the price. Worth every penny.
Q: What’s your favorite aspect of fitness? For looks? Performance? Other?
A: My absolute favorite aspect is the stress relief. If I’ve had a bad day, I can go to my garage, put my body through a grueling workout, and come out on the other end feeling 100x better than I did before. But I definitely love pushing my performance and seeing how I can beat myself when I perform workouts over again. I ran my first ever half marathon in sub-2 hours, without any training for it, and I plan on running it again this fall to see if I can knock 15 minutes off my time. That’s my second favorite part of fitness.
Q: What advice would you give to someone that is having trouble staying committed to becoming healthy and fit?
A: KEEP. CHOPPING. WOOD. It’s a lifestyle change, and it sucks. But you have to adjust your mind, suck it up and do it. There is no magic formula. Hard work, discipline, blood, sweat, tears, failures, and successes will all be part of it. But man, when you hit those goals, there is no better high. It’s made me a better person. In the last 3 years, I’ve grown spiritually, found an amazing woman to spend the rest of my life with, trying to be the best soon-to-be step-parent I can be to her two kids, got a dog that drives me crazy but puts a smile on my face all at the same time, became a better employee, and couldn’t be happier. None of this happens without fitness keeping me off of alcohol. My favorite quote comes from Mat Fraser, “"I don't care if you're runnin' towards your goal or if you're on your knees f*ckin' crawlin', just stay pointed in that direction, keep chuggin', you'll get there."
Remember your “why”. Coach Harle has said this to me several times. Remember “why” you’ve made the choice to get healthy and get fit. I’ve crawled. I’ve wanted to give up. Gimme all the food. There have been days where I just wasn’t feeling it. But even with those thoughts running through my head, I’ve never given up. I continue to drag myself to the garage, and get it done. If I can do it, anyone can.
Q: Describe what it means to be disciplined.
A: Quite simply, frame of mind. You have to have the mindset that no matter what the excuse, no matter what the reason, you have to get it done, whatever your “it” may be.
#FORTHECHILDREN
Cancer is awful. And nobody should have to burden its load
alone. Especially a child...
The past two years Farmer Gym completed a Kettlebell-a-thon to
generate support to fight childhood cancer. This year, we're digging a little
deeper and asking for even more help. This year's event, THE CRUCIBLE TO FIGHT
CANCER, will raise money for St. Jude Children's Research Hospital in an
attempt to generate funds to help families with children facing cancer and
other life-threatening diseases.
On 01/25/20, at 12:00pm EST, I will live-stream the below
workout in an effort to create awareness of and support for St. Jude Children's
Research Hospital. All donations will go toward the advancement of St. Jude and
its effort to understand, treat, and defeat childhood cancer and other
life-threatening diseases. The money will give the children a better chance for
a cure.
Let your dollars, big or small, help the family and children who
need it most. Please consider making a donation at the page attached to this
message. Thank you for your consideration!
THE CRUCIBLE:
1,000 Kettlebell Swings @ 55#
1,000 Burpees
10,000-Meter Row
#forthechildren
20 Years Later
Today marks the lowest I’ve weighed since I was a senior in high school. 200#. (That was nearly 20 years ago!) Over the past 3 months, I’ve become much more aware of what goes into my body; I’ve been eating less, while also taking in much cleaner, healthier foods... Most people think the weight room is where it starts, but that’s not true; that’s where it ends. It begins with a healthy diet, then the weights follow suit. If you want to do it right, get your calories and macros on point. The rest will fall in place. And, as always, #dowork!
Calorie and Macro Targets
What personal trainers can't do: write a step-by-step meal plan, telling you exactly what to eat, when to eat it. This is the job of a dietician or doctor. If a personal trainer offers you this service, he or she is overstepping his or her mark as a professional. In fact, personal trainers can get in legal trouble when offering this type of service.
What personal trainers can do: create a calorie and macronutrient strategy to help you lean out, bulk up, or maintain. This is where we at Farmer Gym can be of service.
Below is an example of what mean:
Step 1: state a few key measurables (height, age, sex) and your goal; lose weight, gain weight, maintain.
Example: Mike is a 6', 35 year-old male who is overweight and wishes to lean out for better health.
Step 2: weigh yourself.
Example: Mike is 215 pounds.
Step 3: calculate your body fat percentage.
Example: by looking at an online chart, Mike guesses his body fat percentage to be 25% (guessing has the highest error rate; but we're only after an estimate in this example, as we can adjust our numbers after time).
Step 4: calculate your lean body mass (LBM).
Example: Mike is 25% fat; therefore, he has a LBM of 75%. Since Mike weighs 215 pounds, nearly 162 pounds of his mass are lean.
Step 5: estimate your basal metabolic rate (BMR), or, in other words, estimate the calories required to just be. This can also be done by journaling and averaging your weekly eating and weight-gain/loss habits.
Example: by using the Mifflin St. Joe BMR Formula, we find that Mike's BMR is 1,950 calories per day
*Mifflin St. Jeor Formula: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age(y) + 5 (man); the female formula is different
Step 6: estimate your activity and apply a multiplier to the above formula. This is your approximate maintenance level for calories, accounting for activity.
Example: Mike's activity is considered light, as he has a desk job. Outside of the gym, he will occasionally take his dog for a walk. As a result, his multiplier is 1.5-1.8 (this scale ranges from four to five different activity levels). 2,925 to 3,510 is his maintenance range. For this example, we'll use the middle-of-the-road figure, 3,217.
*Ideally, a one-month trial period should be used to adjust this figure to a more exact figure.
Step 7: state your goal and calculate a calorie deficit.
Example: Mike wishes to lose weight. He will begin with a 20% calorie restriction per day (this can be adjusted up or down; it's best to start conservatively). 2,574 calories per day is Mike's consumption level. (3,217 * .80)
Step 8: estimate your protein intake according to your LBM. A solid range for healthy exercises is 1.2-1.6 (the leaner you are, the higher on the end this can be).
Example: Mike should consume 226 grams of protein (162 * 1.4). A single gram of protein contains 4 calories; therefore, Mike should consume 907 calories from protein.
Step 9: estimate your fat intake. A solid range for healthy exercises is 20-35% of total calories (the leaner you are, the lower on the end this can be).
Example: we've decided to use 30% for Mike. He should consume roughly 86 grams of fat. A single gram of fat contains 9 calories; therefore, Mike should consume 772 calories from fat.
Step 10: calculate your remaining calories, or carbohydrates.
Example: Mike should intake approximately 894 calories of, or 223 grams from, carbohydrates. (2,574 - 907 - 772 = 894) *Please note, we've rounded our numbers, so if you see we are slightly off, that is why.
Protein: 907 calories, or 226 grams
Fat: 772 calories, or 86 grams
Carbohydrate: 894 calories, or 223 gram
Step 11: monitor and re-estimate.
Example: Now that we have Mike's numbers, we must weekly monitor his weight and make adjustments every set period. It usually takes a month or two to fine tune the figure.
Oh, we forgot one other step: #dowork
If you have questions, we have answers! Just let us know what it is we can do for you on your fitness journey. (We know, it takes time to "digest" all of this information.) But we're here for you.
It takes effort, in the gym and in the kitchen. Just be persistent and remain diligent.
Pre- And Post-Workout Supplements
A few days ago we asked you what exercise physiology questions you want answered, and you provided us with some great options. We'll get to them all, but we're starting with this:
Question: are pre-workout drinks necessary, and how soon after working out do you need some sort of recovery drink/food?
Answer: first, I'll answer the pre-workout drink question.
I'm probably a little unorthodox in my supplement approach, as I don't take anything. I have tried one pre-workout drink in my lifetime (I'm a coffee guy through and through!); I have taken creatine over the course of maybe four or five periods in my life; and whey protein, which I have dabbled in the most, has been an on-off post-workout supplement for me throughout my lifting journey. So this is to say, as long as you work hard and consume a well-balanced, nutritious diet, your goals can be met.
Back to the nature at hand: I see no harm in taking pre-workout supplements, assuming they are well-established and from a reputable company (there are some shady products and companies on the market!). I would make sure to consume the prescribed amount, and then monitor the affects; some people can feel incredibly wire-y, or even nauseous, after consumption -- be careful! Although this next part is difficult, read and understand the nutrition label. A little research on Google will be your friend here. If a product contains a "special formula" or unspecified blends, I wouldn't take it. The more natural the product, the better.
Now, for the second question about recovery food/drinks.
There is *a lot* of research on this topic. So, depending on who you listen to or what you read, you may find a different answer. (When this is the situation, I tend to look at the most well-established, prominent sources of data.) At the end of the day, post-workout nutrition will not make or break you; however, hitting the "feeding window" has proven to do the body good, as opposed to do nothing at all.
After a grueling workout, the body's cells go through a number of processes that make it, and namely the muscles, a prime target for nutrient utilization. (I won't bore you with all the details, but one cell-related example is insulin. Insulin is a highly anabolic hormone — a hormone that builds up — and taking in protein when insulin spikes allows protein to best serve bodily growth.) The appropriate mix of carbohydrates and proteins will help replenish the body with adequate energy stores while also providing it with the building blocks for growth after a workout. The most optimal nutrition-time has been shown to be anywhere from 45-90 minutes; however, if you miss this window, don't beat yourself up. Just be certain to take in adequate macro-nutrients within 24 hours. What to take in? A 3:1 or a 2:1 ratio of a carb-protein mix is good. A commonly stated calorie-count is 120 grams of carbohydrates and 40 grams of protein.
At the end of the day, it comes down to the individual. Does one have special needs or restrictions? When in doubt, it's best to consult with a doctor or dietician. (I know a few who can help you out, if you're in need.)
As always, #dowork and #growstrong!
tight abs
Question: you've discussed "tight abs" when lifting. Can you please tell me again what exactly it is you mean?
Answer: when you take a deep breath and tighten your core, you create a pressure gradient throughout the mid-section of your body. As the pressure increases, so does the compression administered to the spine; this increased pressure helps (1) with back safety, and (2) with the transmission of force throughout the body.
When many people think tight abs, they think about contracting their six pack at the beach for a picture. That's not what I mean at all, though. Think of it like this: flexing your six-pack abs essentially fortifies part of a pillar, but not the whole thing; this leaves the remainder of the pillar susceptible to breakdown. We want the whole pillar, every part of the column, to be fortified. So instead of taking-a-picture-at-the-beach abs, think: brace-for-a-punch abs. There's a distinct difference. When following this approach, one contracts every fiber throughout his or her core in anticipation of the incoming fist. When the core is contracted in this manner, safety is optimized and force transmission is best obtained.
Here's one further example: if your car were suddenly stranded in the middle of an intersection, and you had to immediately push it out of the way to save precious cargo inside, how would you move the car to safety? Would you take half a breath and flex your six pack and then push, or would you take a big, deep breath and fortify your entire core and then push? You would do the latter. By taking the second approach, you're more likely to remain safe while accomplishing what must be done.
In this same manner we lift. When power is required, or extreme force is needed, bracing the entire pillar is always the way to go!
#dowork and #growstrong.
Get Back Up
We all fail. We all have fears. We all face difficulties. We all have insecurities... The list of "shortcomings" goes on and on.
I, like most others, regularly look around the fitness landscape -- whether it be on Facebook, Instagram, or specific websites. After recently sitting back and soaking up the content (much of it being awesome, might I add!) something dawned on me: everything looks perfect. Everybody seems to be doing the fitness thing right. Nobody messes up; nobody shows vulnerability; everybody looks like a supermodel!
Trust me. This is *not* the case.
I could on about the industry as a whole, but I want to stick to who I know best: me. I fail; several of my ideas have fallen flat on their face. I have fears; I worry that people won't value my content and then decide to go elsewhere. I face difficulties; with so much information on the internet, I, at times, find it hard to provide valuable content. I have insecurities; if you know me, you know I face anxiety, and it can result in a feeling of inadequacy.
Why do I say all this? Because success is on the other side of our imperfections. When we get knocked down, we need to get back up. When we face fears, we need to confront them with confidence. When we run into difficult situations, we must keep moving forward and not give up. When we become consumed with insecurities, we must remain calm and know that we can make it through.
So trust me, don't think any single one of us has it right. We don't; I don't. As for me, though, I will continue to #finishtherep. I will keep providing you informative content; I will continue giving you the best service I can offer; I will always put my best foot forward. (All of this even after hitting myself in the face with a pumpkin. If you haven't seen the video, it will be coming around again soon.)
#dowork and #growstrong!
Fitness Information Q&A
Question: with so much available fitness information out there, how do I know what to listen to? And what program should I follow?
Answer: YouTube. Men’s Health. Fill-in-the-fitness business. There’s an endless supply of content out there, no doubt! And it seems that everybody is an expert. Here’s my quick two cents:
First, and most importantly, define your goal! It may sound like a generic answer, but it’s incredibly important. Do you want to improve strength? Do you want to increase muscle size? Do you want to lose weight? Do you want to compete in a race? Are there some parallels with these goals? Sure. But they’re each distinct and require specific programming.
Second, find a program geared toward your goal AND STICK WITH IT. Don’t start and stop programs just because you haven’t seen the results you had hoped for after a couple months. The body doesn’t magically transform overnight; it takes time. A lot of time — and a lot of perseverance and dedication. So see your program to the end. Once complete, then consider changing routines if you’re not happy.
I can hear a follow-up question to the above statement: but who should I follow, or what program is trustworthy? That’s tough! With all the “experts” out there, I would go with someone having a track record. What does the person’s resume look like? Any person can enter this industry, but the good ones stand the test of time. Those who are around for the long haul are there for a reason. So consider that.
Finally — and this is more so to further drive home the second point — give the program a real shot! Starting, stopping, and beginning again does little good. By not adhering to and following through with your routine, you’re destined to fail. Even the best program in the world will fail if you don’t #dowork! So get up, take action, and keep chopping wood.
Hopefully that helps
Keep Chopping Wood
Keep chopping wood. You’ve probably heard of the phrase. If not, here’s the analogy: when taking a swing at a tree with an axe, a small divot is created. It may look insignificant, but with that divot you made a step toward your end game — knocking the tree to the ground. It takes many swings to see any progress, let alone to finish the job. But if you want the tree to fall you have to keep swinging; if you stop due to frustration or “lack of progress,” you’ll never complete what you set out to do.
Similarity, life is handled the same way — in the weight room, at work, and elsewhere. In order to complete a goal or accomplish a dream, small steps toward the desired outcome must be taken. If you want to succeed with the goal or dream, you must keep taking steps forward. It may not look like you’re getting anywhere, especially at first, but you are making progress. Each step gets you closer to the finish line. But if you stop short due to impatience or the feeling of defeat, you’ll never complete your goal or dream.
So #dowork and keep chopping wood!
More Pull-ups
Question: I can string together 8 pull-ups, but I want to do more. How can I improve my total?
Answer: practice pull-ups! Beyond that, you can: (1) lose weight. The less you weigh, the easier it is to lift your body into the air -- you'll have less weight to pull up. (2) Increase the strength of your pulling muscles. If you were to practice weighted pull-ups, for example, you would see a significant increase in your lat strength, and this would help you.
Here's a 10-minute routine that I like. It will help string together more reps, and it can help with recovery!
10-minute -1 (since your rep-max is 8, you will work with 7; 8 -1 = 7, yeah, you get it) Pull-up EMOM. For example:
Minute 1: 7 Pull-ups, rest the remainder of the minute
Minute 2: 7 Pull-ups, rest the remainder of the minute
Minute 3: 7 Pull-ups, rest the remainder of the minute
...and so on and so forth, until you hit the 10-minute mark or until you can no longer perform 7 reps in a minute.
Once you can finish the 10 minutes with the allotted reps, increase the rep count and do it again. In this instance, you would now attack the above sequence with 8 reps. Once mastered, 9; and so on and so forth. *If* you're unable to get through two rounds of the EMOM, initially, start with a -2 or a -3 instead of a -1.
Good luck, and #dowork!
Progressive Overload
Do you want to lift more weight? Do you want to run farther, faster? Then applying progressive overload (PO) to your training is vital. PO is the incremental increase in stress placed upon the body. Once adequate stress has been put on the system, and after recovery has taken place, you are ready for more volume or a greater intensity of work. This is how you improve.
Something to remember: often overlooked is the importance of safety and overall health relating to PO. Just as PO allows you to “do more” from a performance standpoint, it also enables your body to work longer or harder without exacerbating the risk of injury. When we PO the system, our joints and bodily health become stronger and are better able to withstand the demands of harder training.
Think of it like this: if you haven’t run in a year and then suddenly decide to run 3 miles in a single bout, odds are you’ll end up incredibly sore or even injured. However, if you start out with a 1-mile jog on week 1, then over the course of the next month and a half progress to the 3-mile mark, your odds of successfully completing the run without severe soreness or injury are greatly increased.