When it comes down to it, most people can nail one or two aspects of what needs to happen to enable them to achieve their objective. Unless you are genetically lucky, you really need to nail all three aspects of the equation… if you can get all of these things working together, optimal results for your body type is just around the corner:
- Macronutrient balance of protein, Starch, starch and fats. Everything stars in the kitchen.
- Aerobic/Anaerobic Threshold Cardiovascular training. Get fitter and leaner!
- Lifting heavy weights using big compound movements. Build up your lean mass foundations.
Today brings us unto Strength and Conditioning part. Its really quite simple, by lifting progressively heavier weights, using compound movements, you:
- Demand the energy to lift the weights. Macronutrient demand will go up for output.
- By creating exercise-induced muscular damage. Macronutrient demand will go up for recovery.
Raising your BMI
By adding more lean muscle mass to the body, you raise the body mass index (BMI). This a very positive reaction. More lean mass equates to higher demand on macronutrients around the body on a basic level not mention a high-performance level. This means that you are burning more calories at the basal metabolic rate (resting). This means that you must keep raising your caloric intake to match your increased lean mass.
NUTRIENT AVAILABILITY = THE KEY
the TRI-FACTOR in a nutshell:
- Gain control over your macro’s going into the body.
- Aerobic/Anaerobic cardio threshold training. In the shape of, post workout cardio 20-minute sessions or the big solo 40-60 minute sessions.
- Take an overloadable approach to a solid all-around strength and conditioning regime & turn up your metabolic rate with some good old exercise-induced muscular trauma.
The point I’m making here is, you can feel like you are putting all the effort in the world into this but you are simply not achieving your end goal. Take a look at your TRI-FACTOR approach and ask yourself are you ticking all of the boxes or just one or two of them?
COMPOUND MOVEMENTS FOR MAXIMUM RECRUITMENT
LEG TRAINING IDEAS: 👍
ROMANIAN DEADLIFT (STIFF LEG DEADLIFT)
SHOULDERS TRAINING IDEAS: 👍
BENT OVER REVERSE DUMBBELL FLY’S (BOTH, SHORT LEVER & LONG LEVER VERSIONS)
CABLE REVERSE OR MACHINE REVERSE FLY
MILITARY SHOULDER PRESS OR FRONT BARBELL/DUMBBELL RAISES
BARBELL UPRIGHT ROWS OR DUMBBELL LATERAL RAISES
BACK TRAINING IIDEAS: 👍
BENT OVER BARBELL ROW
HORIZONTAL DUMBBELL ROW
HORIZONTAL CABLE/MACHINE ROW
LAT PULL DOWN (WIDE PRONATE-SUPERNATE MEDIUM OR NEUTRAL GRIP)
CHEST TRAINING IDEAS: 👍
FLAT BENCH BARBELL PRESS or DUMBBELL PRESS
INCLINE, DUMBBELL or BARBELL PRESS
DECLINE BARBELL or DUMBBELL PRESS
DUMBBELL SHORT LEVER AND LONG LEVER FLY’S
To get the maximum return on your time investment, get the compound movements going and the small muscles will to a point follow suit. Once you have earned your stripes on the basic compound movements, only then should you then start to focus on adding in the isolation movements for arms etc. If you are going heavy enough on back and chest days, this should be enough to keep the biceps and triceps challenged… There are loads of simple isolation movements that can be flung in on top when the time is right. I will cover these later.
All of the movements above can be found and analysed on youtube or the net in general. There are bucket-loads of great footage out there for you to breakdown and study. You will quickly find the guys who are doing it right and the guys who are not…
Take side footage of your LiFTS and analyse yours against theirs and learn from the pro’s how to change your technique for the best… there are forums in which you can jump in and ask questions and options for professional guidance with coaching too. Don’t just fly by the seat of your pants, you will end up accumulating bad habits and even worse, injuries. Then you will stop LiFTiNG and run away with your tail between your leg saying for the rest of your life…. “yeah, I used to LiFT” … Blah Blah Blah
TRAIN HARD-EAT WELL-LOVE LOTTS-SLEEP DEEP
All the best!
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