How to make any workout feel easier

How you feel during training is not always a reflection of how fit you are. If you know just how to manage it and use a variety of mental tricks you don’t just get to feel better than you would otherwise, you will be performing better, doing more and work out harder. Fitness is, mostly, inside your head. It’s first of all a mental battle you need to win in order to make yourself train, make yourself train on the level you need to, and then to continue doing it time and time again. Once you do get yourself to exercise, there are a few tricks you can use to make the whole process easier on yourself:

Don’t think about how hard it is.

We often concentrate too much on how difficult and challenging training is, magnifying it in our head, all the while struggling more and more with the load. The more you think about yourself not being able to cope, the harder it feels. Essentially this is the pre-game pep-talk technique, applied to your training routine: Keep telling yourself that what you are doing is no big deal, it’s a walk in the park and you’re breezing it, you’ll find that you are capable of handling just about anything – and what’s more after you blast through a few of these your future training routines will feel all that much easier.  

Take yourself elsewhere for a few seconds.

This is the classic SAS tip for getting through incarceration or interrogation. If where you are is less than comfortable, imagine where you would like to be right now and take yourself there in your head. Imagine something pleasurable, something you enjoy very much for just a few seconds. It will help you reset your brain and take its attention away from thinking about the tough training session. 

Lie.

Just tell yourself that you will never do this again or will take a long break…after this time. All you need is give yourself hope that what you are doing right now may be challenging but it’ll be over soon, possibly permanently. Then show up the next day or the day after that. The lie works because it reprograms your brain to to stop complaining and simply focus on the time training will end. Tomorrow is always another day when you have rested, recharged and are thinking more clearly. 

Work out with music.

According to a study done by the research team led by Thomas Hans Fritz of the University of Ghent and the Max Planck Institute,  music, due to its calming effect, can lead to reduced muscle tension and more efficient oxygenation. We are not just able to do more and feel less exhausted later on, but the exercise itself feels less taxing. 

Try gamification.

When you keep your mind on a short-term goal you are less likely to check up on how you are feeling. It’s just simple refocusing that helps you forget about fatigue or any other discomfort. If your goal is to just get it over with and you have nothing else to occupy your thoughts with you’ll end up analyzing yourself and how you feel every other minute. Work for points (every rep of each exercise is a point, for example) with friends and try to reach the maximum number possible or give yourself a number and try to get all the points you need to reach it every day. Ingress, for example, is one of the best examples of unintentional fitness, just by participating you can’t help it by exercise. In order to play you need to go from portal to portal on foot or by bike and, if you want to be good at it, you want to do it often or all the time throughout the day. You don’t think about it as exercise but it is and a good one, at that. 

10 Strength Training Principles That Will Make All the Difference

1. Start with Bodyweight

“One can have no smaller or greater mastery than mastery of oneself.” - Leonardo da Vinci

Let’s start with an admission. My name is Chet Morjaria, and I am a barbell addict.Don’t get me wrong; I love strongman and odd-object training too, amongst other forms of lifting heavy things. But for me, the barbell is where it is at.

However, underneath this mentality is a deep foundation of bodyweight training. No matter how much you can squat, pull off the ground, or get over your head - if you cannot pull yourself up to a bar there is a fundamental and functional strength concern that needs to be addressed.

In addition to the impressive levels of strength that can be built through bodyweight training, it requires an understanding of where your body is in space and where it is in relation to itself - kinaesthetic awareness and proprioception. These are crucial elements of any form of strength training. It can also be argued that the carryover from bodyweight strength training to barbell strength training is greater than the other way round, in the majority of cases.

2. Address Weak Links

Whether you like CrossFit or not, there is one aspect of the way CrossFitters train that you cannot deny - addressing weak links will make you stronger, quicker. Whereas CrossFit does this in a generalist fashion, you can be a little more specific when it comes to your strength goals. Work out which movements or body parts let you down when the going gets tough and the weights get heavy. Then address these elements systematically and specifically.

If you don’t know what your weak links are, go to see a good strength coach and find out. Even better, get them to provide you with a program that will bring these up to scratch. Working on your weaknesses will have the biggest carryover to the rest of your life.

3. Utilize Carryover

We’ve seen this concept of carryover mentioned twice now. Time to drag it out from the back of the stage and give it a mic and a spotlight. You have limited time, energy, and other such expendable resources. To get the most out of your training, you need to work out what works for you, in terms of movements, reps, sets, tempo, and more.

There is only one way to truly work out what does work for you. Get yourself under the bar and experiment. Record your experiments and learn from them. You can also speed up that process by learning from those who have been there before.

4. Train with Strong(er) People

There are plenty of ways you can find strong(er) people. Seek out the strongest person in your gym and ask to train with them. Look up a club specific to the type of lifting you do and get yourself down there to train. Find people who eat, sleep, breathe, and compete in it at a high level. You think these people haven’t learned something along the way?

If you don’t think you can learn from such people, you are wrong. Leave your ego in your gym bag and soak up the inspiration from people who have been there, done that, and got the blood-stained T-shirt.

5. Build a Base with the Basics

So far we’ve looked at strategies to employ in order to get yourself stronger. Now let’s make sure you have the strength basics down.

It doesn’t matter what form of strength training floats your boat or what you are lifting - barbells, odd-objects, or kettlebells to name a few. Ensure that you are pushing, pulling, squatting, hinging, and carrying on a regular basis. These are basic human movements and foundational to building a solid base of strength. Make sure none of these are missing from your training.

6. Find the Missing Piece

Listen to your body. ‘Niggles’ or worse, full-blown injury can be your body’s way of letting you know what’s missing from your training program. A good sports therapist will supply you with a prehab or rehab program. Often the pieces in this program are a good indication of what is missing from your fitness routine. Or you could just let me shorten the process for you: You need to do more rows and rotational work.

7. Be Coachable

Whether you are lucky enough to be coached regularly or not, be open to any coaching you receive. There is a difference between being coached and being coachable. Coaching is a two-way process, and those that give the coach something to work with allow the coach to learn about how you work and how you respond to different styles of coaching. A good coach will use this information to help motivate and improve you in a way that works best for you.

8. Choose Your Flavor

Let’s say you are already doing almost all of the points this article lays out. You have the basics down, are conscious of the gaps, and have the right people around you. Yet you do not seem to be getting much closer to your goal.

Don’t take this the wrong way, but it’s likely you are going about your strength training the wrong way. If you are working towards specific strength goals, you need to build the appropriate kind of strength. The foundation is that of absolute strength, but there comes a point where you need to make sure your style of training is a good fit.

Take the Olympic lifts as an example. These are fast lifts. Training in slow and steady movements will not prepare you as well as explosive and powerful ones in terms of developing the flavor of strength required - in this case, speed-strength.

9. Less is Better

We have discussed a number of strength training principles here, and a number of them involve assessing the way that you train. However, do not confuse this with continually adding stuff to your training schedule. We are talking about efficiency of training. Make sure that as you develop your training, you also streamline your approach to optimise virtuosity, recovery and, of course, intensity. Keeping your program sharp in this way will also allow you to simply assess exactly which of the modifications you are make are working and which are not.

10. Test the Mind

Who sets your limits? The body will give up long before the mind does. Find ways to challenge your everyday training principles and push past perceived boundaries. Here are three ways to do so:

• Competition: Put yourself into a competitive situation in your chosen field of play. Anyone who has done so will attest that lifting in a competitive situation is worlds apart from lifting on your own in your favorite corner of the gym. Some people seize up. Others revel at the chance. Whatever happens, you will learn more about yourself and the way your work (or don’t work).
• Coach: A good coach should know you better than you know yourself. Putting yourself in the hands of such a person can help you take yourself to places that you didn’t think possible, knowing that you are still within the realms of safety whilst doing so.
• Change: Mix it up from time to time. I advocate having one play session a week, where you can do whatever you want. Always do combinations of 5s and 3s for squats? Try 20 reps. Always lift with a barbell? Pick up an awkward object and lift that instead. Trying something new removes any notion of a reference point in terms of personal bests, or limits.

(By the way, the answer to the question at the start of this section is there are no limits.)

In summary - be considered about what you train, how you train, and who you train with. Yet sometimes, throw this consideration to the wind and dive head first into unfamiliar territory. Ingest, understand and adopt the strength training principles outlined above to drive your strength to the next level, and beyond.

How to Grow a Pair

The title says it all. Here’s how you grow a pair of biceps, hamstrings, shoulders, and quads, as well as a good hefty pair of mental muscles, too.

Grow a Pair of Biceps

Simple guidelines:

• Elbow flexion exercises (barbell, dumbbell, machine curl) done with extreme effort
• The best - seated incline dumbbell curl with the forearm supinated (palms turned up)
• The best - standing pronated grip bicep curl (palms turned down)
• Work each set to volitional muscle fatigue
• Perform a reasonable number of sets (one to three)
• Repetitions can vary from 6 to 20

Grow a Pair of Hamstrings

There are three hamstring muscles - the biceps femoris, semitendinosus, and semimembranosus. They flex the knee (heel to butt) and extend the hip (pushing the thigh back).

Simple guidelines:

• Perform lying, seated, and standing leg curls along with hip-extending stiff-leg deadlifts, Romanian deadlifts, and glute/ham raises
• Work each set to volitional muscle fatigue
• Perform a reasonable number of sets (one to three)
• Repetitions can vary from 10 to 25

Grow a Pair of Shoulders

First, I am uncomfortable when the shoulder joint is discussed. Many believe the shoulder is only the visible top of that body part. This would be the medial deltoid. However, in reality we know the shoulder joint as a whole is comprised of a number of muscles that move the upper arm and scapula (shoulder blade) in various directions. Therefore, multiple-angle pushing and pulling exercises work the shoulder joint, strengthen it, and enhance its stability.

Here is a list of shoulder fortifying exercises:

• Wide or close grip pulldown
• Wide or close grip pull up
• Pullover machine
• High row
• Face pull
• Seated/Bent-over row
• Plate-load row
• Low row
• Upright row
• Rear delt machine/bent-over fly
• Rotator cuff internal and external rotation
• Overhead press
• Incline press
• Chest press
• Decline press
• Dip
• Lateral raise
• Chest fly

Simple guidelines:

• Incline and overhead press, upright row, face pull, lateral raise, rear delt/bent over fly
• Work each set to volitional muscle fatigue
• Perform a reasonable number of sets (one to three)
• Repetitions can vary from 8 to 20

Grow a Pair of Quadriceps

The four quadriceps - the vastus medialis, vastus intermedius, vastus lateralis, and rectus femoris - make up the “quads.” The quads primarily extend the knee. To grow large quadriceps, it takes more than simple knee extensions on a knee extensions device. The quads, collectively, possess a lot of muscle mass. They need to be overloaded via heavier exercises that involve knee extension (squats, leg presses, and deadlifts).

Simple guidelines:

• When squatting, leg pressing, and deadlifting, work each set to volitional muscle fatigue. Yes, it's going to hurt, but that is how you stimulate your quads to grow.
• Perform a reasonable number of sets (one to three)
• Repetitions can vary from 10 to 30

Working the legs (and quads) can be discomforting. That is a good thing. Any exercise that is physically and mentally challenging is a productive exercise. Learn to love those exercises that manifest themselves in a lot of huffing and puffing.

And while we’re at it, let’s grow that pair.

Grow a Pair - Mentally

Ultra-high intensity 12-exercise circuit:

• Minimal (<:20) rest between exercises
• All exercises to volitional muscular fatigue at 10 to 14 repetitions
• Use four different upper body push, upper body pull, and multi-joint lower body exercises each
• Perform upper body push 1, upper body pull 1, multi-joint lower 1, upper push 2, upper pull 2, lower 2, upper push 3, and so forth until all 12 exercises are completed
• Remember, all-out effort on each set and minimal rest between exercises

Five rounds for time

• 10 dumbbell burpees with a plank row (right and left) and overhead press
• 20 dumbbell squats
• 10 chin ups (bodyweight or assisted)
• 30 mountain climbers
• Record the time of your initial workout. Attempt to better it in future workouts.

Fitness Gauntlet:

• Intervals (running or exercise machine) of :30 all out effort/:15 easy pace x 20 bouts
• 2:00 rest
• No more than one minute rest between these events:
• 50 bodyweight burpees
• 200 bicycle crunches
• 150 bodyweight squats
• 20 dumbbell bent-over rows + 20 dumbbell overhead presses x three rounds
• Push ups x maximum reps

Attempt to complete the following exercises in under 20 minutes:

• 300 bodyweight squats
• 150 push ups (males) 100 (females)
• 50 dumbbell burpees + one-arm plank row (R & L) + squat + overhead press

The Role of Aerobic Exercise and Diet in Weight Loss

When it comes to losing weight, there is often a difference between what clients expect and what a trainer wants them to do. Many clients believe you need more exercise, whereas coaches often believe diet yields the greatest improvements. In a recent study published in PLoS ONE, researchers reviewed the literature to find the truth.


What the research says:

• Aerobic exercise alone caused significant weight loss.
• A combination of diet and exercise had best results for weight loss and related health factors.

Study Design

The research team examined past literature on the effects of diet and exercise on long-term weight loss. The studies they looked at had to be peer-reviewed. The research was also required to cover either an active weight-loss period of six months (although many were a year long) or a shorter weight-loss period with a longer follow up (most lasting two years in total).

Results

There were twenty studies total that fit the requirements noted above. Here's a summary of some of the important findings:

• Exercise and Weight Loss: The researchers found that clinically significant weight loss can be achieved through aerobic exercise alone. However, there was a greater amount of weight lost in the programs that used diet alone. Not surprisingly, diet and exercise together were the best option.

• Health Factors: One of the reviewed studies compared diet to exercise in terms of disease risk factors, and there were no apparent differences between the two plans. Similar to the weight-loss results, there was a greater magnitude of good health outcomes, such as better cholesterol scores and blood pressure, when diet and exercise were combined.

• Weight Maintenance: None of the plans resulted in great maintenance of the new bodyweight once the weight-loss period was over. When the participants stopped dieting, they couldn’t keep the weight off.

Considerations

The advice from this study is to promote diet over exercise for weight loss and to do both together for optimal results. As the researchers noted, the combination of diet and exercise has more benefit, both for weight loss and other related health effects:

The present systematic review found limited evidence to suggest better long-term weight loss and more favorable long-term changes in body composition and chronic disease risk factors when diet is combined with aerobic exercise compared with either diet or aerobic exercise alone.

 

The researchers also emphasized that there are variations for each individual. For example, if you already eat well and want to reduce fat just a little, it might actually be that more exercise, rather than fewer calories, is the way to go. If you struggle with weight maintenance, the only answer is consistency. Weight regain is a fact of life if you don’t stick to your plan.

The research team called for further studies to investigate the role of additional factors such as resistance training and supervised exercise programs.

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How to Adjust Sets and Reps to Fit Your Training Goal

The way we describe a workout is by breaking it down into exercises, sets, and repetitions. All of your workout can be explained in only a few lines and all will understand what those numbers and multiplication signs mean.

The Importance of Number of Repetitions

Early on, you learned about repetitions. You learned the number of reps you do depends upon your training goal. You do singles, doubles, and triples for power; sets of four, five, or six for strength; eight to twelve reps for hypertrophy; and sets of fifteen or more for endurance.

(As an aside after all the many years I have spent around gyms I have never seen any trainee doing sevens. Ditto on thirteens and fourteens. I guess we just like to work with round or familiar numbers.)

How to Categorize Sets For Lifters and Bodybuilders

The way you categorize sets is somewhat different than reps. They, too, depend on your training goals, but they also depend on where you are at in your workout. Most trainees regardless of discipline use between three to eight work sets. These are the down-and-dirty sets that help you work toward accomplishing your goals.

It stands to reason that the higher the intensity and the lower your reps per set, the more sets you will have to do. For strength and muscle building, the name of the game is to achieve a certain volume of work in training sessions. For weightlifters or powerlifters, you will not be able to lift more than one rep at 100% intensity, so you will have to do more sets of those singles to get enough work in. Conversely, if you are doing a bodybuilding-type of routine, then three sets is the norm. Due to the high reps, bodybuilders only need to do three sets in order to achieve sufficient training effect.

Approach the Warm Up With Caution

The number of warm-up sets done on the way to work-set territory can vary. Many beginners make the mistake of taking too narrow a step between each set. By the time they get to their work sets, they are showing signs of fatigue and cannot perform at their best. Excess warm up can be a sign of lack of confidence. This is especially seen to be true in competition settings where stress is high and those extra sets pile up quickly.

With practice you can get to the point where you will need few heavier warm-up sets. In that case, a new problem emerges - the psychological difficulty of going from very light to quite heavy all at once. This is like jumping out of a nice warm bed into a cold shower.

The solution is a little thing we call an approach set. This is a weight only a plate or so lighter than the first work set and done for only a single or double. The sole purpose of approach sets is to mentally prepare the lifter for the heavier work weights to come. It is just too much of a shock to the system, especially that mysterious system between the ears, to go from a light warm up to a heavy work set in one jump. The approach set will warn the body and the mind that they are now going to be lifting something a little heavier. After the approach set the first work set will feel a lot better and the lifter will feel more confident.

Ramped Up or Straight Across

Eventually you get to your work sets. The number of reps and sets will depend on your training goals. Special attention should be given to the repetition regimen in your work sets.By that I mean, will sets be ramped up or straight-across?

Ramped up means the weight used in each set increases. A lifter might do 135x5, 155x5, 175x5, 185x5, and top out at 195x5. This approach is generally used by novices who have not yet developed the capacity for many sets at high intensity. This is great for getting newbies into shape and also for anyone coming back after a layoff or injury. As a lifter gets in better shape and more experienced, he or she will need more intensity.

That is where the straight-across sets come into play. At some point our lifter will want to do 195x5 for all five sets (or 195/5x5 as our shorthand puts it). Intermediate and more experienced athletes will need this extra work to produce a training effect. This venerable 5x5 regimen is commonly used in powerlifting, football, and general strength training. It was popularized by Mark Berry in the 1930s and revived by Bill Starr in the 1970s. The only reason such an antiquated routine is still used is simple - it works.

Intensity Versus Volume

Olympic lifters don't use quite as many reps, instead concentrating on singles, doubles, and triples. As you might guess, when you are peaking for competition, the number of reps goes down but the number of sets will have to go up to compensate somewhat.

I say “somewhat” because you cannot substitute intensity for volume perfectly. For example, if you want to move from a 5X5 regimen to one with singles, you cannot do 25 singles at 95-100% intensity. Even Bulgarians will tire well before that. Eight to twelve such lifts are pretty much the maximum. At that point volume will drop off considerably, to the point it may be inadequate to maintain strength in the long run. So, what to do?

Enter the concept of the back-off set. This is where the bar is unloaded by a certain amount that will enable more reps and more sets to be done at a high enough weight to stimulate improvement, but not so much weight that fatigue happens too quickly. Back off sets are often done straight-across until a lifter is satisfied that enough work has been done. Others prefer a sort of reverse pyramid situation where the weight is lowered gradually over several sets. Each set will be a little bit lighter and easier than the last.

Variations on the Classic Rep and Set Schemes

There are other regimens out there, but the ones mentioned are the ones most commonly used today. But they are often done with some variation.

The old pyramid regimen has been around for ages. Often lifters will only pyramid upwards, but sometimes they extend the workout by pyramiding back down again. Still other lifters like to warm up really well, then start at the top and pyramid downwards Whichever way they pyramid they usually end up doing more work than they have to.

There are also hybrid schemes where three sets across at one weight are done and then three more may be done across at a higher weight. This is often done when transitioning from ramping up to straight-across sets. At first the lifter is only capable of one set at the maximum. As the lifter gets in better condition, he or she can do two sets, then three, still ramping up the earlier sets. Eventually, the lifter can do all five sets and ramping up can be forgotten.

A Summary Approach

That’s about it for rep and set basics. An exercise will open with straight-across warm-up sets, then some ramping warm-up sets, an approach set, several work sets, and then maybe finish with some straight-across back-up sets.

The key is to know what each is for and don’t do more than you have to.

Whole-body Training Versus Split-Training: Which is Better?

Both split-training and whole-body approaches are conceptual ways of organizing your weekly training schedule.

• A split-training approach involves apportioning different muscles or body regions to specific workouts (for example, chest and quads on Mondays, back and hamstrings on Wednesdays, and arms, abs, and calves on Fridays).
• A full-body approach typically emphasizes “big” (meaning multi-joint) exercises each and every workout (for example, squat and chins on Mondays, bench and lunge on Wednesdays, and deadlifts and overhead presses on Fridays).

Not many people use the former option, and here’s why: a true split routine limits you to mostly single-joint exercises. After all, if you squat on quad day, you’re also training low back, core strength, and hamstrings (just to name a few). A true quad day pretty much limits you to leg extensions.

How to Utilize a Split Routine

Few, if any, serious physique or strength athletes limit themselves exclusively to single-joint exercises these days. This means very few people use true split-training routines, and neither should you. The exercises that produce the most results are the ones that involve the most joints (and muscles) simultaneously. Examples include squats, bench presses, chins, lunges, overhead presses, Olympic lifts, and deadlifts. None of these can be performed using a split routine.

With all of that said, there is a variant of a split routine that does permit the use of multi-joint exercises: the upper-lower split. On your upper-body day, you can perform things like bench presses, chins, rows, overhead presses, and so on. On lower-body day, you can use Olympic lifts, squats, deadlifts, lunges, and step-ups.

For the best results, alternate between the lower- and upper-body sessions, training a total of four times per week. This is pretty much how my own training is organized, as you may have noticed).

This Week’s Training

This will be a short entry this week, partly because there’s not too much to report, and also because I’m having a busy week due to a few professional obligations.

That said, I did manage a 265lb bench press, which is my best bench this year, and only five pounds shy of my best paused-bench press ever. I also hit a 425lb pull without warmups, a belt, or chalk.

On the less positive side, my last two lower-body sessions have been abbreviated - the first one due to knee issues and the second due to scheduling issues. Not the best thing to happen this close to competition, but sometimes life doesn’t cooperate with your best intentions.

That’s about all for this week. Sorry for the brevity, but I hope your training is going well, and please leave any questions or comments you might have below!

Weekly Training Volume: 21,410 lbs (Last Week’s Volume: 48,424 lbs)

Significant Lifts:

• Bench Press 265x1
• Deadlift 425x1 - No warmup, belt, or chalk

Monday, September 29, 2014

Bodyweight: 201 lbs

Volume: 1,290 lbs

Squat

Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 135 lbs × 3
Set 4: 185 lbs × 1

Wednesday, October 1, 2014

Free Workout

Bodyweight: 201.6 lbs

Volume: 11,264 lbs

Bench Press

Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 135 lbs × 5
Set 4: 185 lbs × 3
Set 5: 215 lbs × 1
Set 6: 235 lbs × 1
Set 7: 247.5 lbs × 1
Set 8: 247.5 lbs × 1
Set 9: 247.5 lbs × 1
Set 10: 225 lbs × 2

Chin Up

Set 1: +35 lbs × 1
Set 2: +35 lbs × 2
Set 3: +35 lbs × 3
Set 4: +35 lbs × 4
Set 5: +35 lbs × 6
Set 6: +35 lbs × 4

Bicep Curl (Dumbbell)

Set 1: 80 lbs × 8
Set 2: 80 lbs × 8
Set 3: 80 lbs × 8
Set 4: 80 lbs × 8
Set 5: 80 lbs × 5

Saturday, October 4, 2014

Free Workout

Bodyweight: 201.4 lbs

Volume: 8,856 lbs

Bench Press

Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 135 lbs × 5
Set 4: 185 lbs × 3
Set 5: 205 lbs × 1
Set 6: 225 lbs × 1
Set 7: 245 lbs × 1
Set 8: 255 lbs × 1
Set 9: 260 lbs × 1
Set 10: 265 lbs × 1
Set 11: 225 lbs × 6

Deadlift

Set 1: 425 lbs × 1 (Video Below)
Notes: No warmup, no belt, no chalk



Chin Up

Set 1: +45 lbs × 3
Set 2: +45 lbs × 3
Set 3: +45 lbs × 3
Set 4: +45 lbs × 3
Set 5: +45 lbs × 3

The 20-Rep Squat Routine: Old School Strength Training

For all neophytes who have no clue how to train hard, I suggest you heed some practical lore from the past. Back in the day when they had no sophisticated equipment, no Internet recommendations, and no super-duper nutritional supplements, those who sought to get stronger and grow muscle had to bust their butts with plain old hard work to achieve strength and size gains. They had only the basic means of stimulating muscle tissue - known as barbells and dumbbells - and the smarts to allow for proper rest and recovery following their training.

Surprise! They achieved results. And it still works today in this information-overload environment in which we reside. But the simplicity of hard work has either been blurred or completely lost from all the fancy stuff that pervades our current training culture. So, if it still works, why don't you try "old school" and give it a go? Working hard is still the way to go, no matter how you slice it.

With credit given to Randall Strossen outlining John McCallum's 20-rep squat routine in his book Super Squats, let me tell you about a simple but very difficult program for increasing lower body strength and facilitating weight gain. The 20-rep barbell squat routine. It works. It truly does. But it is brutally difficult.

It goes like this:

Train your lower body twice per week. One session is the 20-rep squat routine and the other is something different like deadlifts, leg presses, or whatever blows your skirt up.

For the 20-rep assault, select a resistance that you would normally use for a tough set of 12 repetitions. With that resistance, perform 20 repetitions. Yes, it's going to be challenging but find a way to squeeze out 8 more reps to get to the 20-rep goal. You can do it if you focus on the task at hand. Hang in there. Catch your breath between reps. Concentrate on getting one rep at a time.

Once you achieve 20 repetitions, it's mission accomplished.

Now that you have gutted it out to achieve the 20-rep goal, rejoice in the moment, and then it's time to move forward. It's now time to do more. Given proper recovery time, your body will have adapted to the previous 20-rep overload stress and can now tolerate more. It is the biological phenomena called the principle of recovery-adaptation. You did it, your body adapted to it, now you are physically able to do even more.

For the next 20-rep squat workout add at least five pounds to the bar (10 pounds maximum). Your goal again is 20-repetitions. You're stronger as a result of the previous 20-rep "death march," so you are capable of achieving 20-repetitions with slightly more resistance.

If you attack it with all-out effort you'll accomplish it. Remember, you only added a few more pounds from the previous successful session so be confident you will achieve the 20-rep goal. Yes, it will be physically and mentally disgusting, but if you want to improve you'll find a way to get it done.

Why am I so confident you can do this? I did it back in the day. In the summer of 1990 at a body weight of 185 pounds, I took the 20-rep squat challenge.

My initial squat session was a demanding (for me) 245 pounds for 20 repetitions a la NO-NO-NO (no belt, no wraps, and no lifting suit). It was simply body against the resistance with zero help from supporting equipment, but I did it.

Each week I added ten pounds to the bar and achieved 20 reps as follows:

• Week 2 = 255 x 20 (ouch!)
• Week 3 = 265 x 20 (yikes!)
• Week 4 = 275 x 20 (ugh!)
• Week 5 = 285 x 20 (yowza!)
• Week 6 = 295 x 20 (!%$@*!)
• Week 7 = 305 x 16 (I couldn't go further. I was done!)

The inevitable wall was hit and so it will be for you, too. Eventually you will reach a point where you cannot keep progressing. At that point you will have pushed it to the limit both physically and mentally. But savor the moment because you obviously moved up. In my case, I went from 245 pounds x 20 reps to 295 pounds x 20 reps. For me - being a genetic trash bag - that was outstanding progress.

If you have the intestinal fortitude to attempt a new challenge to for the purpose of improving your strength and/or weight gain, try the 20-rep squat routine. Understand it will be both physically and mentally demanding, yet it will be simple to implement.

The 20-rep squat routine in review:

1. Train the lower body twice per week, once with the 20-rep barbell squat routine and the other with something without squats.
2. With the 20-rep squat routine, perform the first workout with a resistance that normally challenges you for 12 repetitions. Get 20 reps.
3. For each succeeding 20-rep squat workout add five to 10 pounds on the bar and find a way to accomplish 20 reps.
4. Make sure you are completely recovered prior to attempting the 20-rep workout. It will take everything you have to achieve the 20-rep goal.
5. When you inevitably hit the wall and are unable to achieve 20 reps after weeks of progressive training, at that point you should have made exceptional progress and achieved measurable results.

The 20-rep squat routine is a time-proven means of becoming stronger and larger (all other factors being equal). It should be used sparingly because it is extremely demanding. Old school works if you are willing to work.

Why Heavy Lifting Is the Best Winter Activity for Cyclists?

As winter approaches, this particular cyclist is looking forward to spending time in the gym doing some heavy lifts. I can almost feel some quizzical looks from my fellow sportsmen with that statement. Yes, I said that I am going into the gym to do some heavy lifting this winter and it is going to benefit my cycling. 

 

 

Heavy Lifting Improves Oxygen Efficiency

I have found numerous studies that support this statement. The first study, published in 2010 in the Journal of Strength and Conditioning Research, took a group of sixteen cyclists and splits them into two groups. The study group performed half-squats for four sets of four rep maximums three times per week in addition to endurance training. The control group continued with their endurance training. 

 

The result was an increase in time to exhaustion at their pre-study aerobic maximum power by 17.2%, as well as improvements in cycling economy and efficiency with no increase in VO2 max or body weight. So, by working on strength rather than muscle volume or hypertrophy, I am unlikely to add significant amounts of power-sapping body weight.

 

I have written about VO2 maximums before. Since maximal oxygen consumption is limited by your lung volume and how fast you can breathe in and out, there are limited opportunities to make significant improvements. Although having a big pair of lungs to start with (thanks to family genetics) will generally be a benefit to your performance. So, lifting heavy seems a good way of improving your performance and efficiency of using the oxygen that you can get into your system.

 

Heavy Lifting Improves Peak Power Output

The second study, published in 2005 in Medicine & Science in Sports & Exercise, took seven untrained males and had them perform four sets of five repetitions of hack squats at 85% of their 1RM. A barbell hack squat is performed holding the barbell behind the legs. As alternative you could use two kettlebells. As you might expect, the subjects’ lifting performances improved as did their cycling peak power output.

 

 

Heavy Lifting Improves Cycling Performance

The third study, published in 2010 in the European Journal of Applied Physiology, has been mentioned in a previous article concerning in-season strength training. The regimen tested was composed of a twelve-week preparatory period of heavy strength training twice per week. The study reported improved cycling performance more than a control group performing only endurance training.

 

High-Resistance Work Improves Performance

The fourth study, again published in the Journal of Strength and Conditioning Research, but this time in 2009, was slightly different in that it studied the effect of lower cadence interval training on cycling performance. This sounds like high-resistance work using the cycle on a turbo or ergometer, or even outside with hill climbs. 

 

In the study, eighteen cyclists performed explosive single-leg jumps combined with either low or high speed intervals. The lower cadence interval group improved performance more than the higher cadence group.

 

A Break From the Norm

The evidence from research articles indicates that some heavy lifting is beneficial. In the coming months it will be a welcome break for me from cycling in poor weather or becoming bored with turbo training. Working in the gym will also allow me to work on other aspects of my fitness.

 

As all these studies used heavy loads, you do need to take care. Make sure you warm up properly. If lifting in the gym is new to you, then start off gently and obtain the help of a coach or trainer who can instruct you on the right way to lift without injuring yourself. 

 

 

How to Incorporate Heavy Lifting Into Your Cycling Routine

One way would be to start with a preparatory period of three to four weeks of lighter weights and basic movements. Include squats, upper body presses and pulls, and core work, followed by a regeneration week. 

 

This could be followed by a second period of three to four weeks of building up the weights for a heavier lifting period. Concentrate more on movements that mimic cycling activities like lunges, steps, and squats. Reduce the number of repetitions and increase the effort while maintaining the same effort on the upper body. Have someone spotting you when you’re lifting heavy weights, for your own safety.

 

The third period could bring cycling activities back into program by combining resistance sessions with endurance. Work on the bike with a lower cadence and more resistance, such as hill climbs or harder resistance intervals, combined with explosive efforts like the single-leg jumps mentioned in the fourth study. Follow this again with a regeneration week.

 

That’s three periods of four to five weeks training each outlined over twelve to fifteen weeks, working on combining lifts with cycle training. If this is how you spend your winter, you’ll be in a great position to start 2015.

The 6X6 Brutality Workout

Do you think you're tough? Do you think you're invincible and have faced your greatest workout challenge? If those are true, congratulations - you're the woman or man. If not - or you seek another challenge - I've got something for you. It's an ass-kicker, provided you follow it properly.

It's my 6 x 6 Brutality Workout.

Like all workouts should be, it is simple to understand but difficult to do. In this case it is extremely difficult to do. Give it a shot and let me know your results.

How You Do It

Perform six rounds of six exercises (36 total bouts) taken to volitional muscular fatigue at approximately 10 repetitions. That is - work to the point where no more perfect repetitions are possible. Don't simply stop at ten reps if you can squeeze out a few more, safely. There should be minimal rest between exercises and rounds. The ultimate goal is to complete the entire workout using proper exercise form in the least amount of time.

Two different exercise sequences are used for the 6-exercise rounds, each consisting of two different upper body multi-joint push, upper body multi-joint pull, and multi-joint lower body exercises performed in the following order:

1. Upper body push exercise A
2. Upper body pull exercise A
3. Lower body exercise A
4. Upper body push exercise B
5. Upper body pull exercise B
6. Lower body exercise B

Example: Sequence 1

1. Dumbbell chest press
2. Seated row
3. Plate-load leg press
4. Machine overhead press
5. Close grip pulldown
6. Barbell squat

Example: Sequence 2

1. Barbell incline press
2. Low pulley upright row
3. Romanian dead lift
4. Parallel bar dips
5. Plate-load bent-over row
6. Dumbbell squat

The 6-exercise rounds are performed by alternating sequence 1 and sequence 2 three times each - sequence 1 > sequence 2 > sequence 1 > sequence 2 > sequence 1 > sequence 2.

Another example of a possible pair of sequences:

1. Barbell standing press
2. Wide grip pulldown
3. Trap bar dead lift
4. Machine chest press
5. Dumbbell bent-over row
6. Machine leg press

1. Dumbbell incline press
2. Chin up
3. Squat machine
4. Barbell bench press
5. Low row
6. Barbell lunge

You choose the exercises based on your equipment availability/training facility.Any free-weight, machine, or bodyweight exercise can be used provided it meets the 10-repetitions to volitional fatigue goal.

Use the attached workout recording form to document the exercises used, repetitions achieved, 6-exercise sequence time, and overall workout time. Partner timing is recommended. Start a stopwatch to begin the workout. At the conclusion of each 6-exercise round, record the watch time in the space provided, but do not stop the watch.

Your first time attempting this endeavor will require some estimation regarding the appropriate resistances to use throughout the workout. Because you will be moving quickly between exercises and experiencing extreme fatigue, the resistances used to match the proposed 10 reps at volitional muscular fatigue will require adjustments. That is, you will need to reduce the resistances that you would normally use in a less-fatigued state. This is why it is paramount to record your workout data so adjustments can be made accordingly.

One last time:

Six exercises for six rounds (36 total sets). Follow the workout recording form. Each set performed should be taken to the point of volitional muscular fatigue. The last repetition - whether it's more or less than 10 - must be brutally difficult. Be smart, use controlled lifting form, and secure a training partner to keep it safe. The rest between exercises should only be the time it takes you to move from the previous exercise to the next. If you have to gather yourself and rest, that's allowed. But remember, you're on the clock. Don't be ashamed if at some point you need to assume the fetal position to regain your composure. Again, you're on the clock, but you may need that to complete the workout.

How long should it take you to complete the 6 x 6 Brutality Workout?

• Very fit – 30 minutes or less.
• Decent shape – 30 to 40 minutes.
• In poor condition – good luck.