Hey ladies and gents, this is your local shigashashysha shaman. The future of working out is evolving due to the fact that we will be working on things that are more person specific (ie addressing and correcting weaknesses) Additionally, the workouts that I have planned for the muscle building segment of Durland take too long for us all to do together. There are a number of other restrictions as well. The point is though that, you all have been training long enough to have working out more or less be a habit. Obviously, I will be able to answer any questions that you have going onward. The point though is that you now have a baseline level of muscle fitness, where you go from here is up to you. Perhaps you want to dunk, or be more flexible, or bench 1.5 times body weight, and so forth. I have a number of ideas for workouts from here but I expect that each person will want to attack their goal in a different way. I will give you with these fairly potent guidelines that I have both read and observed from our workouts:
1. Always work out with another person. Aside from the fact that spotting and injury prevention are paramount and that lifting alone is somewhat foolish, working out with another person allows you to push yourself further as you have both an audience and someone to encourage you. If for some reason you must workout alone, leave the clamps off the end of the bar, so that you can dump the weight if you are in trouble.
2. Keep track of your progress. Aside from it being rewarding to see yourself improving, it is critical that you know what it is you are supposed to be doing. Doing too much or too little, both in regards to weight and reps, can ruin a workout and make you not want to come back to it again. I would recommend getting a composition notebook and writing down what you do in it. I will be making an updated list of what we have done over the past 4 months so that we put all of the gains into a single place.
3. Gains are inevitable. The most important thing about training is to realize that gains in one form or another are inevitable. As long as you understand some principles about the human body, a structured program while get you to your goals. With this in mind, injury prevention and not overextending yourself should be your foremost goals. Consistently working out, with a focus on injury prevention and not pushing too far therefore are critical to always keep in mind.
4. Have a long term goal. Having a long term goal is critical to long term success in any endeavor and weight lifting is no exception. Aside from keeping you on track and allowing you to see how far you've come, it makes sure that you don't overextend yourself during a workout as it does not bring you significantly closer to your long term goal. Framing possible injury against a 10lb gain then looks silly and not worth it. Everything in perspective.
5. Target your weaknesses. You will experience the most gains and steady improvement through doing exercises that work on your current weakness. If we base our workouts on eliminating weaknesses, then steady gains are more likely to follow. On the reverse, beating your head against the wall faster isn't going to make your workouts any better. Figure out what's wrong when you reach a plateau and make adjustments.
6. Stay on target. When you work out, dedicate yourself to that period. Don't get distracted by trying to workout and get other things done. Focus on doing your workout well. For strength and reactivity training you will at maximum spend 4 hours a week doing exercises; you might as well do them well. Remember that the gains will come as long as you keep working out and doing your exercises well.
7. Plan your workouts in advance. Decide well ahead of your workouts what you are going to do and then don't vary from that unless you feel an injury is likely. Trying to do too much and other such nonsense will not help you. Know what you are going to be doing that day before you enter the weight room.
8. Encourage each other. Having verbal support can be a big boost to get someone to perform their best, as well as not letting them quit when they think that they have exhausted themselves. Have fun in the weight room and enjoy each other's successes.
Be there on Thursday 1/24 at 7pm so you can know what to do for the next group of exercises and to learn how to prepare to work in smaller groups. Please purchase a composition notebook to that we can keep track of you past successes and your future gains. See ya there!
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