I told you I’d be back. I’ve got over a dozen more tips to help you build muscle, strength and athleticism intermingled with lifestyle advice that’s made my life much more enriching and enjoyable. If you haven’t read part one I strongly suggest you do so here ===> Part 1
If not then here’s the cliff notes version:
- Take everything with a grain of salt and find out why
- Hip Dominant exercises for bad knees
- Play more
- Stop training to failure
- Put more Pull in your training
- Train heavy while dieting
- Carb Backloading is awesome
- Deload your training for the love of god
- Perform mini-workouts
- There is no perfect diet
- Sacrifices must be made
- Read more, learn more
- How you train is what you get
14.Bruce Lee is the Man
Take any one of these quotes and live by it. My favorite is “To hell with circumstances; I create opportunities.”
Photo credit: http://marcus-chai.blogspot.com
15. Go Neutral
Neutral hand position will place a greater amount of work on pushing and pulling muscles without compromising the position the shoulder joint. By dispersing the weight over the entire hand the load is spread evenly through the arm, maintaining forearm and elbow health. In pressing exercises keeping the elbows tucked decrease shoulder joint impingement. A neutral grip is your best choice with the presence of shoulder pain.
16.Stop Being a jerk
This should be a no-brainer but more people than not would rather trash someone or call them out rather than provide a solution. This is disgustingly prevalent in the fitness industry where we preach caring about people and improving lives. The hypocrisy is alarming. Step up and be a leader, not a prick.
17.Have Free Days
Not all training needs to be recorded, planned, and calculated. It’s important to take time and do the things you enjoy in training. Stop being so stingy and have some fun.
(Note: I do this weekly, keeping one day where I don’t keep track and hit my biceps, calfs, lats, or whatever other exercise I’m looking to bring up. It’s made my training much more fun. )
18. High Frequency Training
High-Frequency training is the best option for beginning lifters, athletes, and those looking to acquire a new movement skill as training movements with a high-frequency rapidly improves motor learning and skill acquisition. In other words, you’ll learn what to do and perfect your technique faster. In you’re a beginner then full body workouts are your premier muscle-building workout for improvements in both size and strength. ====> Learn More About High Frequency Training
20.Everything has a risk/reward
This has become evident as I train a predominantly athlete population. Too often everything is said in absolutes because it’s influential writing.
“ Box squats are “the best way to do squats for strength or performance.”
You “must do the Olympic lifts to be athletic.”
“maximal strength is the most important quality to train.”
Those are all valid points, but everything has it’s place and everything is a tool.
No-one will have the same form–there are anatomical limb-length differences, injuries and bony junctures that require unique considerations. You just might not be built to do a specific lift, regardless of what the hottest program on the market says. Consistently trying to jam square pegs into round holes will leave you beaten, broken, and weak.
Sorry, this won’t help you unless you’re training for the circus
21.Countdown sets > High Rep Sets
I’m not a huge proponent of high-rep training. In pursuit of reaching the numbers on a workout people sell out on technique and heave weight without care for form or control. In most cases I stick with countdown sets over high rep sets, here’s why:
- Improved rep quality
- Increase in total training volume
- Increased cardiovascular demand
- Increased load at set reps
Here’s how to break it up:
- Instead of 8 Reps per set Countdown 4-3-2-1
- instead of 10 Reps per set Countdown 5-4-3-2-1
- Instead of 12 Reps per set Countdown 6-5-4-3-2-1
- Instead of 15 reps per set 7-6-5-4-3-2-1
Don’t be the “10 year guy” who despite his hard work, lives the same life with the same body, same frustrations, and exact same goal. It’s probably that guy we all know doing 3 sets of 10 with 135 on the bench press every day.
Drop the act and get awesome by narrowing your focus. Here’s How:
1.Multitasking is less efficient. Switching back and forth between tasks zaps focus and takes more time.
2.Multitasking is complicated, leaving you more prone to mistakes and stress.
3.Multitasking makes you GO CRAZY. In this age of information we need to reign in terror and find a calm medium.
Pick a big goal. Following the goal, pick out what small, behaviors you can do each day for two weeks that will help you reach you goal. Once you have mastered and tracked that goal for two weeks, add to it with another behavior.
Main Goal: I want to gain 10 pounds of muscle
Behavior 1: Lift weights 4x per week focusing on squats, deadlifts, bench presses, and chin ups (check off everyday for two weeks)
Behavior 2: Consume a post-workout shake of 50g protein and 100g carbs. (check off everyday for two weeks)
Behavior 3: Get at minimum 6 hours of sleep per night. (check off everyday for two weeks)
Get the point? I work with my clients to add one behavior at a time for 12 week blocks. Taking things step by step, focusing on one goal at a time yields real, practical change no matter the goal.
P.S. Use this ===> Goal Tracking Sheet
Creatine is the safest, most researched, and effective sports performance supplement on the market. In addition, creatine is now being researched as a study and cognitive aid. If you’re looking to increase your work capacity, strength, and power then it should be a supplement staple.
Get more creatine knowledge bombs from a post I did for Tony Gentilcore here: Creatine: Cutting to the Chase
24.Practice what you preach and find a Mentor
Book and scientific knowledge is very useful, but it won’t make you stronger, shredded, athletic, or a better coach unless you apply what you know. Don’t be an internet hard-ass who critiques everyone, get uncomfortable, learn, and better yourself.
Admittedly I’ve struggled with criticism in the past—until I sought out mentors and coaches to learn from. Train hard, find someone better at it than you, and listen.
25.Do Floor Presses
Don’t get me wrong—I love the bench press, but my body doesn’t always agree. I still barbell press, but my heavy days are more shoulder friendly with the floor press. Plus, you’ll negate leg-drive and get the more pure-upper body strength exercise and develop a ton of deadstop-starting strength.
Get the details in an article I wrote for T-Nation here: Master the Floor Press
Listen, you come up with every “yeah, but” excuse in the book but they’re all just a cop-out. At 25 I already notice how much more difficult it is to travel—commitments at home to my fiancée, my dog, my job, and my Facebook community all make it difficult. Regardless, I still book a trip every couple months because it helps me:
- Live life as an adventure
- Connect with more people and understand the world
- Gain some damn culture!
You won’t regret leaving your weekends of watching movies on the couch—go explore, learn, and try something new.
Still not convinced? Read this: Travel while you’re young
27. My Mission is to give you the Tools to Take Control
I could keep going but this beastly post is over 2,000 words and nine pages, but at least I have a head-start for the next few years. No doubt this list will change and continue to grow. I have many ways to improve but being a young dude I’m looking forward to the challenges of becoming a better coach, leader, and person.
Hopefully these tips help you take control and get better, too.