Category: Techniques for progression

Fitness. Diving. Lifestyle.

How to progress: make your extraordinary ordinary

I was speaking recently to someone about the concept of progress, or progression.  The notion of progress is evocative, and understandably so: it speaks to the part of everyone that wants to be better or improve, and in that way it’s closely connected to the idea of realising your dreams.  But the actual tangible process…
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Do what you hate, more

So, you’ve got over the initial hump of making the gym a habit.  You’ve been past the honeymoon period where lifting that first weight felt amazing, and you’ve got past the 2 month sticking point where most people give up (normally around the middle of February). You can call yourself a regular gym-goer and you’ve…
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Training Tips: The Hourglass or the Pyramid?

In an earlier post I wrote about the benefits of using low reps AND high reps, if you are beyond the beginner stage. Here I’ll go a step further and describe how to do this effectively in one workout. To sum up quickly the principles for best muscular development are: Low reps with heavy weight…
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A ‘trick’ to increase your lifts

Everyone knows about the power of the mind.  Mental attitude and belief are fundamental ingredients when it comes to making things happen, and although obviously there are physical limits, you’ll probably never get near them because you don’t believe that you can. I’m not saying that ‘if you believe it you can do it’ because…
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The best way to build muscle

How is muscle built? This might seem like a question that has an answer that can fill several books.  If you want to know the biology behind it then it probably does. Considering magazines can write articles about it week after week surely means that it is a complicated subject. It’s not really.  It’s just…
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The Deadlift Challenge: Week 2

Max as tested on 10/01/2015- 220 kgs Week 2: 80% of max (176 kgs rounded up to 180 kgs) 4 sets of 3 reps As in Week 1 at this early stage of the build-up to a new max I’m going for speed and form to try and build up my base level of strength.…
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Why your goal should be strength, not muscle

After you have been training consistently for more than 4 to 5 years you will find that progress comes a lot slower.  The days when you could keep putting 5kgs more on the bar each time are long gone. No matter what you do your weight in terms of lean muscle mass won’t go up.…
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Train to success, not failure

Picture training and you often get a Rocky Balboa style montage in your head, going 100 miles an hour, running till you drop, never say die untill you make it to the top of those stairs.  But is this actually how you should train to get results? ‘Train hard and smart, and you’ll see the…
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Do this and be better at sports

Weight training and training in general is not the goal for most people (unless you do Crossfit, where exercise is the goal). Most likely you train because you want to be better at another activity you run because you want to do better in your next race, you lift weights specifically  because you want to…
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Free weights vs Machine weights

What’s the difference?  Which one is more effective?  In this post I’m going to outline the pros and cons of each one and where they have their place. What are free weights? As the name implies free weights are weights that are not fixed.  This includes barbells, dumbells, weight plates, kettlebells etc.  These are the…
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