Today we are going to dive into how you can make better use of your time in the gym.
-If you missed my last 2 posts, this week I am diving into the question:
how much should I train? (Go back and read these first!)
So, if you’re training more than 5hrs a week and you’re not a professional athlete who has hours to recover for more, how do you maximize time in the gym so you are moving forward with your training again?
– Train for your structure and body type
– Quality of work (ties into step one)
– Maximize your time OUT of the gym
We all have different limb lengths, sternum angles, and hip orientation so this will and SHOULD dictate the way we train. If you don’t, you will bang up joints and STRUGGLE to see progress.
This ties into step two because once you know how you should train for your body, you start to get a better idea of what QUALITY really looks and feels like.
We all know that guy (or have been that guy) that squeezed out an extra rep or two on the bench only to completely lose form and composure to complete it – meaning ZERO benefit to his training, only his/your ego.
But the BIG point I want to focus on here is the last: Time out of the gym (AKA Recovery).
Listen to your body, so you know when to push and when to hold back.
Your training will be more productive, you will progress faster, you’re energy and motivation to train will improve and you will be healthier and fitter for much, much longer… just to name a few.
*side note: this is why I stopped training a lot of guys and girls in their 20s because they didn’t care about their 60yr old self as long as they got the quick fix now…
If you struggle with this, Heart rate variability (HRV) assessments are an awesome addition to give you a better idea of when to push and when to hold back.
A simplified yet effective screening:
Wake up with little energy? – look at improving sleep quality by removing screens before bed or adding better quality carbohydrates to your last meal
Slump an hour after breakfast? – add more fats and remove sugar from breakfast
The slump in the afternoon? What are you eating for lunch? – Gut intolerances or fructose (fruit) are common causes here.
With these steps alone you can hack your recovery and upgrade your WHOLE quality of life. Which will, in turn improve your training and recovery.
I have 100% certainty that these steps will improve the way you look and feel. Ultimately to progress towards a leaner, more muscular body that helps you live life to its fullest.
You probably think these steps seem quite basic after reading them. And they ARE, yet very few people know the importance they really have.
The reality is these steps are some of the most important in you being able to SEE the bigger picture and progress beyond the simple external image.
Because without these, the deeper levels we dive into aren’t even on your radar. Even if/when you are happy with how you look on the outside, you’ll still feel terrible on the inside.