How to finally make some progress
- If you haven't made any progress in a while there's probably something wrong with your training plan.
- Training too often, with too many exercises and too close to failure all the time will kill any chance of real progress
- Without a smart plan that has a specific goal, with clear cut reasons for exercise section, order and weight progression over time, you will probably look the same this time next year.
- Choose 2-3 exercises per body part and spread them over either a full body (3 times per week) or upper / lower split (2 uppers, 2 lowers per week) this is to maximise training frequency.
- Choose lifts for each muscle that have a high degree of stability, have a high potential for adding weight over time and that you personally feel work well. For example an incline smith press is a better choice than a dumbbell fly.
- Keep warm up sets on the lower rep range to preserve energy for the work sets
- The work sets (2 for full body, 3 for upper/lower) will all be to within 1 rep shy of failure. Start with a weight you can get 10 reps with.
- Each week add a small amount of weight and shoot for 1 rep shy of failure again. You may get the same number of reps or you may get less
- As the weeks go by you will eventually get up to a weight where you are doing just 5 reps. In the following week reduce the weight and shoot for 10 reps again but with a weight that is 5-10% heavier than you initially did on the 10 reps you begin the plan with
- Push yourself on each set and rep, always be adding weight/reps, log your workouts and be patient. That's all there really is to it.
Client of the week
Anne was having real problems with inflammation, joint pain and fatigue.
She went on a carnivore diet for a few weeks to see how she felt, all of her aches and pains disappeared and she experienced a surge of energy!
She was actually eating MORE calories but still burning fat.
We kept her training as simple as possible with 2 lifting sessions a week so that she had time to do her other hobbies such as dancing and pilates.
If you want to improve your physique to elevate your health, career and mindset - click here.
"Success is the sum of small efforts, repeated day-in and day-out."
— Robert Collier
Take care of all the little habits and the big goals will take care of themselves.
Arthur
If you're ready, here are some ways I can help -
- Apply for personalised online coaching - the absolute best way to guarantee you reach all of your physique goals.
- Purchase my training ebook - a thorough guide on how to build muscle and lose fat - just £15
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