🏋️♂️ Tired of the Same Old Gym Routine?
Have you ever felt the frustration of dedicating hours of hard work to your gym routine, only to see minimal or no progress? It's like investing time and effort into a puzzle only to find that the pieces don't fit together. The excitement of your fitness journey gradually fades, and the goals you once dreamed of seem to slip further away. It's disheartening, to say the least.
But fear not, because, in this newsletter, I'm about to shake things up and breathe new life into your fitness routine. I understand how discouraging it can be to work tirelessly without seeing real improvements. I'm here to tell you that you're not alone in this struggle, and there are ways to break free from the monotony of a stagnant gym routine.
“Do not confuse motion and progress. A rocking horse keeps moving but does not make any progress”
-Alfred Montapert
💪 Progressive Overload: Fancy Words, Real Results
Let's talk about one of the most fundamental concepts in fitness – progressive overload. It may sound like a mouthful, but at its core, it's about doing more than your body is used to. Think of your workouts as thrilling adventures, always pushing your boundaries a bit further. This concept underlies everything I will talk about!
🔊Volume: Doing More, Achieving More
Now, let's delve into a strategy that can make a world of difference – increasing volume. It's all about doing more reps, more sets, and, ultimately, achieving more. If you've been doing 3 sets of 8 reps for an exercise, the next week, try for 3 sets of 9. It's a subtle change that can lead to significant progress over time. You can also add another movement that complements the same movement pattern.
🏋️♂️ Personal Breakthrough: I can't emphasize enough how important this strategy is. When I was working on improving my back squat, I was stuck for months. It was incredibly frustrating. However, I added a game-changer to my routine: zombie front squats. Since this movement, forces us to use a low load, I was able to increase my volume, with minimal increase in fatigue. By increasing the volume and incorporating these challenging front squats, I finally broke through that stubborn plateau. Attached below is this strange movement.
💹Linear Progression: Going Heavier, Going Stronger
Linear progression is done by increasing the load week to week. It is often associated with weight training- Imagine doing 20 lbs for biceps curls this week and 25 lbs next week. We can also utilize this technique with bodyweight exercises by changing levers. Attached below is an example for push-ups.
🏋️♀️ Double Progression
Double Progression is when we utilize increasing volume and load. This is the method I most frequently use with my PT patients! Say I am having a patient do hip bridges for 1 set of 8-12 reps. Day 1 they get 8 reps. I will keep the rep range the same and progress by increasing the repetitions. Once the patient is able to do 12 repetitions, I will increase the load and knock them back down to around 8 reps.
“It is better to be consistently good than occasionally great”
-Nick Bare
⏱️ Time Manipulation: Playing with the Clock
Time manipulation is a powerful tool. You can increase the time a set is performed (increasing volume), decrease the time (increasing load), shorten rest periods, or maintain the same time while increasing the number of reps. It's all about making time work for you.
🔧 Technical Mastery: Fine-Tuning Your Moves
Technical refinement is often overlooked but crucial for progress. In technical jargon, this method of progression aims to improve our motor control- how well we are able to coordinate our muscles. Think of it as polishing your skills. We can utilize this method by manipulating tempo, symmetry, and other aspects of our movements. When completing a movement, try to do it as flawlessly as possible. It can be helpful to record these sets to see how you are improving.
📏 Increasing Range of Motion: Expanding Your Horizons
It's as simple as it sounds—each week, aim to increase your range of motion. This can be a bit tricky for certain muscle groups, but with a little creativity, you'll discover how to do it. Be sure to check out my guide on progressing push-ups!
✉️ Learn More
Are you ready to embark on this exciting journey towards real progress and bid farewell to the gym monotony? Stay tuned for my upcoming newsletters, where I'll delve deeper into tracking progress.
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Until next time,
Sam
The 4-Hour Workweek -Tim Ferris
“To enjoy life, you don't need fancy nonsense, but you do need to control your time and realize that most things just aren't as serious as you make them out to be.”
Time Ferris
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Disclaimer: This newsletter is for informational purposes only and should not be considered health or medical advice. You should consult with a physician prior to beginning any exercise program. Your use of the newsletter is solely at your own risk.