As someone passionate about the nature of human evolution and cognition and especially how it relates to physical training, I adopt a holistic approach to helping people achieve their potentials which is often met with a confused look. People seem conditioned to expect defeat with the myriad of excuses society provides to delay progression, or reward mediocracy. But we all have within us the ability to change, it just requires awareness of the factors of interference, and the courage to step beyond their constraints.
“But I just wanna get big”, dude says.
Fair enough, you´re a young guy, I was there once as well and we all know a little more naturally induced testosterone in today´s paisley shirt and skinny jeans society is no bad thing.
“Tell me about what you eat, how much you train, what kind of programme you follow and how much you sleep”, I say.
“Errrrrm,(throws odd look) I train 5 or 6 days a week at the moment, plus I play indoor soccer on Monday night. On the weekends sometimes I don´t train because I usually go out. I don´t sleep or eat so well on the weekends. I eat lots of pasta and chicken, but I hate cooking, so usually just carry protein powder around with me. Always after training. I´m pretty bad with the sleep, always up late with friends on the PS3. But when I train, I hit it hard. Currently following Starting Strength every second day, but I don´t reckon that´s enough, so I do extra bench, leg press, lat pull downs and stuff on the other days. I heard the 5×5 programme is good though, so I might try that. Weekends are a bit of a mess, but, you know, student life and that”, says dude.
“So your goal is to get bigger. And I assume stronger too. But it sounds like you don´t have much of a routine with your lifestyle. Pretty inconsistent stuff happening there mate. How much do you want to improve?”, I respond.
“I really want to make changes, but it seems hard at the moment. I´m training most days, but don´t seem to be getting anywhere!”, says dude.
- 1. Your nutrition is not dialled in
- There is no way your training will move forward if you don´t adopt an understanding and appreciation of the importance of a sound nutritional plan. Time and time again, I see young guys at the gym chugging down protein drinks post-workout. If they were used in ADDITION to a proper nutrient rich dietary plan, fair enough. Fast metabolizing carbs and protein for rapid restoration of hormonal balance, controlling the cortisol increase and spiking insulin levels. Muscle gain 101 for the young gym rats. But I suspect these shakes are being used as substitutes for proper solid food.
- 2. You over-rationalize your training plans
- Keep it simple. There are hundreds of training plans out there, some are even gullible enough to pay to read them, but most over complicate things. I´m not paid to recommend a certain program, and even if I was, if it didn´t include classic
- like the deadlift, military press, dips, pull-ups, squats and bench press, I´d be dishing my morality. Joint strength, coordination and stabilization are essential for a healthy functional body. No matter what function you wish to perform. Add power and speed through
- like the snatch and clean and jerk. Include
- for all of the above, and especially to prepare your body for the kind of intensity you´ll need to make real progress. Kettlebells will ensure your mobility (in the hips especially) and grip strength will allow you to lift cleaner, heavier and more efficiently, which is key in bulking phases.
- 3. You over train and don’t rest
- “But isn’t it a good thing that I train like the pros?”
- “Bro, you are not a pro. If you were, we wouldn’t be speaking like this. The set up for a pro athlete is based around their specific skill set and the optimal way to maximize their performance.”
- I’ve written about this in a previous blog on sleep. In short, if you are stressing your body on a consistent basis (through whatever source) you need to allow it time to recover. But unless you have been through a period of over training, this concept is hard to drum into some young guy full of energy and intent written across his protein shaker.
- I’ve been there, suffered moderate to severe symptoms of adrenal fatigue and wondered why my training results were not only stagnating, but dipping. It may take time, but experience tells me that LESS is indeed the new MORE.I’m starting more and more to get the nutrition and rest message across, before starting talk of sets, weights and numbers. There are many resources out there telling you how to train, but less so, those telling you how to recover. I guess you can’t make money on the latter.
- Some refer to this as periodization. Even if your goal is hypertrophy, DO NOT lose sight of strength endurance, flexibility, mobility, power and speed. Throw in the odd metabolic conditioning routine, stretch, swing kettlebells and keep your body guessing. You cannot skip phases and expect gains without building up strength and intensity requires to shift heavy weights and utilize speed and power.
Charles Poliquin is a guru when it comes to these ideas. Bottom line: You want your body to be primed for each training session. If it is fatigued, it will underperform. Work in cycles, say 3-6 weeks, shifting focus to prevent injury and stagnation, adding a backoff week, ascertaining your progress in relation to your lifestyle. Be prepared to MAKE ADJUSTMENTS, but not to the detriment of your long term goals. Work hard for sure, but focus on quality rest in between.
4. You are too eager for quick results
Things take time. We live in a world where we expect instant results with everything we do. All in the name of self-gratification and we are unwilling to put the time and effort required to make the changes really happen. We want to be bigger, stronger, leaner, healthier, wealthier, have more friends, have more crap about the house. We lose touch with reality, and the gym is often a place where this can be observed. To gain the body you desire, to optimize your health, to learn new skills, to become more empathetic or to see results from a course of action TAKES TIME.
If you really are determined to make changes and achieve certain goals in the gym or in your personal life, you must fight the desire for instant gratification. From an evolutionary point of view, this is not easy. We have evolved to survive, and expect results from our hunt or our escape. This is survival instinct. But these days, at least in Western societies, food is readily available, and we are not being chased by predators. Yet we still run on this instinctual system, and we are less than happy as a consequence.
Every great thing in history has taken time to develop, and those you see at the gym with impressive physiques have most likely invested considerable time and commitment into making themselves that way.
And I’m not talking about the puffed-up walnut bollocked steroid brigade. Find a training program that feels good, one that is easy to understand, one that has proven to work, listen to the signals your body tells you, rest when it says rest, and work like heck when it says work!. Don’t skip days, don’t load your body with crap, don’t make constant comparisons with the guys beside you. They have their gig to attend, you have yours. Nothing brings more gratification than results from hard work. It WILL come.
5. You are making excuses
“Yeah, but it’s hard not to join in when the guys are going out drinking”
“I’ve been so busy with school lately…”
“It’s hard for me to train consistently with shift work”
“I have bad knees, so I can’t really do squats or kettlebell swings”
“I can’t afford to eat so much meat and vegetables. It’s cheaper to buy pasta and bread”
“I don’t want to lose my endurance for the soccer. That’s why I back down sometimes on the hard strength days”
Bla bla bla bla bla bla bla bla bla…. Excuses are excuses. Just that. We are conditioned to look for excuses. It’s a stress-relief mechanism that social psychologists have long been fascinated by. As a defensive mechanism for dealing with conflicting ideas about what it is we are faced with, we rewire our behaviour, our actions and even our beliefs. Smokers do it, people in bad relationships or jobs do it, and indeed budding gym-buffs do it when straight-out-of-the-block results dwindle.
There are ALWAYS excuses for not achieving what you set out to achieve. Make it a conscious decision to not look for excuses. Face the challenges HEAD ON. Don’t run away and hide out of the fear that what you might experience (but haven’t) may (or may not) be bad. Don’t give up wondering.
6. You think of training as an isolated goal
Training for success involves fine tuning ALL elements of your life, introducing positive mental and physical stimuli, and eliminating the external distractions as best you can. Sounds easy?. Well, of course it is not. We need to pay our way, we have obligations, we have ups and downs. But in reality, those out there you admire for their fortitude, their boldness, their sheer will to make things happen are not so different to you and me. They merely set out a plan of action and get to work. Inevitably you will come across hurdles and certainly detractors. Learn to overcome these EXTERNAL factors and change your tactics in dealing with INTERNAL struggles.
Training is a part of life, even if it’s a daily walk, morning calisthenics, or wrestling with your partner. The more integrated your routines become, the better you are at reading the feedback that comes along in various ways, and making the adjustments that are the key for optimizing your efforts. We all have different desires and have different paths we take getting there. Find YOUR way by sticking to a plan for a while to see if it works. If it doesn’t, make the adjustments required, and if need be, ask for assistance. Knowledge comes from being aware and open to change. Wisdom, said Socrates, comes from wonder. When you find your way, and you put it into practice, you reveal the TRUE virtues that are within you.