One of the reasons I started this blog was to help you to become a master at identifying the load of BS that tends to float around on the internet these days selling you on the thought of making “easy gains.” I do my best to take out the garbage everyday in real life, as well as here on the center stage of the world wide web.
Gains don’t come from gimmicks, or pills, or from TV shows that funnel millions of dollars into a controlled environment. Today I’m going to cover 5 tactics that you can practice in your training that I guarantee will get you results in terms of your physical appearance.
It Ain’t Pretty, But It Works…
It’s easy to fall into a trap of watching YouTube video after YouTube video, or reading one article after the next on training and getting roped into one of two worlds. Either everything is saturated in the science, or the perception is that with all these cool videos on the YouTubes everyone is a freak of nature type of athlete.
Well today I’m going to tell you that both of these categories are a front to rope you into a marketing funnel to sell you on some type of training program, a piece of equipment, or some kind of supplement. Gimmick or not, none of the upfront perception of this is really practical in terms of how some of these things are pitched to the consumer.
Today I’m going to cut through the BS again and list out 5 simple, but effective tactics for you to apply to your training lifestyle that I guarantee will improve your physical appearance by leaning you out and giving you some results that you can take to the bank. These aren’t fancy, but they are field tested and proven.
1. Perform Multi-Joint Lifts: This may seem obvious to many, but much of the health club industry these days has tried to put the brakes on lifting with free weighted movements such as deadlifting and squatting. They would rather you not show up to put any wear and tear on the equipment, but should you show up to take advantage of your membership they would rather you solely stick to the machines.
Performing multi-joint movements, or lifts involving more than one joint, is very beneficial in giving you more calorie burning bang for your buck. It’s simple physics. By executing lifts that involve more than one joint you are using more muscles and producing more work. More work equals more results, period.
2. Lift Heavy: To piggyback off tactic number one while you’re at the multi-joint lifting work yourself up to lifting heavier and heavier weight. Heavy weight performed between the 1 and 5 rep range will help you to build lean strong muscle.
If you are lifting in the 6 to 12 rep range you are in a hypotrophy range. In this case you are making the muscle bigger. By sticking to the 1 to 5 rep range you’ll find that the body fat will start to drop as your strength and lean gains go up!
3. Improve Your Mobility: This is something that people tend to not think about in terms of their training. Even though you may have a dynamic training style it still doesn’t mean that your joints are optimized for mobility.
There are several ways of doing this. First of all, stretching is important. I know there are coaches that will say that stretching won’t improve mobility, but that is a crock of sh*t.
The fact is that if you feel tight and stiff in your hips, hamstrings, and shoulders you are not going to be able to effectively move throughout a full range of motion (ROM) until there is some level of stretching and mobility work involved to prepare you for whatever is next. A total lack of addressing this is just ridiculous.
Unless you suffer from hyper mobility include some more regular static stretching…and learn to perform contract relax stretching such as you can derive from Yoga type movements, or from a form of PNF stretching after your physical training. In addition to this you need to learn some effective forms of myofascial release. Work on creating a weekly mobility plan that you can follow. The better your ROM the more you can do in your training…which in turn means bigger results!
4. Do Something Functional: Now if you’ve been following the BRF blog for a while you know that when I use the word functional I’m NOT referring to combing the use of a bosu ball and a barbell for some kind of Cirque du Soleil act.
No, I mean going out to grab a sledgehammer and to start in on hitting something. I’m talking about pushing wheelbarrows, carrying fire logs, and slinging around some bags of mulch until you’re producing enough sweat to water your lawn. I’m talking about true function! This is the key to feeding your body’s ability with tasks that we are all built to perform. This will improve your physique.
5. Focus And Be Consistent: This may sound like an obvious statement when it comes to training. I get it, it’s not the attractive hook that everyone would expect from a strength coach to be pitching on the internets to talk about getting results!
I understand what you’re thinking. It’s not exciting, but then again neither is the typical gimmicky load of BS. The load of BS that people tend to consume most of the time may sound exciting until the absence of results cause people to fizzle out. The truth is that nobody wants to hear the truth!
In addition to this the people that complain about not getting the best results are the least committed. Playing Mickey Mouse games don’t get you to the next level. Training once ore twice every other week isn’t going to cut it.
You need to have your ass in the weight room 3 to 4 days week consistently and without texting and checking your Instagram account on your cell phone. If you can do this the results WILL come fast!
I hope you enjoyed today’s post. Don’t be shy if you have something to add. Just post up in the comment box below. Stay strong and keep training smart.
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