The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Soon to be lean... Joe Black's Avatar
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    5 Tips For Training Time Management by Boris Bachmann - Newsletter Article

    Sometimes it’s tough to find the time to get in the training you’d like. Life happens and responsibilities or other interests pull you away and training gets set on the back burner for a while. I’ve hit bad patches myself, but managed to find time to train, despite ever increasing demands from family, home and work. Here are some things I’ve learned along the way and I hope you might find some of them useful:

    1. Make Training a Habit

    No one wants to train all the time – not me, not you, not the Olympians, not the pros. No one. The key to long-term (and significant) gains is consistent, mindful effort. Train with frequent, small, meaningful efforts and make training a habit. By establishing the habit of training, going to the gym will become an automatic choice, rather than something you waste time debating with yourself when the excuses start to pile up.

    2. Front-Load Your Training Week

    We all have busy patches when it’s tough to get in a single workout, let alone a string of them. We put off training until later in the week and, before you know it, it’s Saturday already and you haven’t done a single rep of anything except maybe some curls with the television remote. A simple solution to this is to “front-load” your training week. This means planning your hardest and most productive training session early in the week (Sunday, Monday, Tuesday). If you do this, even if you get busy and don’t train for the rest of the week, you still already have one or two good training sessions in the bank.

    3. Do What You Can At Home

    There are no excuses if you can lift at home, and many things can be done at home, even if you’re a “hardcore” lifter. Stretching, accessory work with bands, and bodyweight exercises can all be done with minimal equipment. With the addition of a few plates, rope, a kettlebell or two, sandbags, and an Army duffle bag, you can literally come up with hundreds of exercises that can be done with limited space.


    Chin Ups can be done anywhere - get creative.

    4. Be Willing and Able To Train At Odd Hours

    Having a tightly restricted number of hours available to train makes the already difficult task of finding time to train almost impossible when we are busy. Having the option of training late at night or early in the morning increases the chances you’ll get your numbers in. Your lower back is more susceptible to injury soon after waking, so take your time warming up and (as with any other time of day) be mindful of technique.

    5. Try Time-Based Training Approaches

    Techniques and approaches, such as complexes, circuit training, Tabata Protocol, and Escalating Density Training (Charles Stanley) are excellent training options for those times you don’t have an hour or two to give. Maximizing ‘density’ (work performed in a given time), many trainees will find it possible to move tens of thousands of pounds in the course of 10-20 minutes, rather than 1-2 hours.

    Boris Bachmann is a high school teacher and strength and conditioning coach and consultant. He can be contacted at boris_york@yahoo.com and his blog can be found here - Squat RX

    -----------

    This exclusive article (and others) can be found in the latest Wannabebig Serious About Muscle Newsletter - May 27st, 2010

    You can sign up here - Wannabebig Newsletter Sign Up
    Last edited by Joe Black; 05-27-2010 at 09:17 AM.
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  3. #2
    Senior Member Sensei's Avatar
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    Daniel,

    Thank you for putting this up. I hope everyone likes it!

    "Boris Bachmann" is my pen name btw...
    Last edited by Sensei; 05-27-2010 at 11:32 PM.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
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  4. #3
    Senior Member tomv's Avatar
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    Great article Boris, the point about doing extra things at home (e.g. stretching, some accessory work, prehab/rehab) I find particularly applicable. Means I can warm up faster and feel better when I get to the gym.

    Just a note, in the final point, EDT has been attributed to Charles Stanley instead of Charles Staley.
    My Journal

    Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.

  5. #4
    Senior Member Sensei's Avatar
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    Thanks Tom - glad you liked it.

    You're right - it should be Charles Staley, not Stanley.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  6. #5
    Soon to be lean... Joe Black's Avatar
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    I think the front loading the week point is genuis.

    My goal right now is to fit in 5 hours of cardio a week and it sucks when I hit Saturday on 2.5-3 because I know I'll either have to do to much in a given day to make that or I'll come in short.

    Nothing feels better than to go into Thursday on 4 hours knowing I;ve nearly got i done and will be either over or on target if I slow things down.

    Front loading your week definately is a good way to come in strong each week.
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    Can I have some lean muscle & strength please? – My Training Journal

  7. #6
    Senior Member Sensei's Avatar
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    Thank you Daniel.

    I think, even for people on set weekly routines/plans (WS, 5x5, whatever), it's still a good idea to front load your week - if things get busy and the rest of the week ends up a wash training-wise, it's a relief to know you've got some good tonnage in.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

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