If you want something you’ve never had then you have to do something you’ve never done.
This apply’s to training and life! Eat more, lift heavier, change a bad habit .... If a set routine has had the same results maybe it’s time to see what happens when you take a different path.
We’ve all been there and it sucks! INJURED.
Firstly the best protocol to take is prevention! Spot and stop the issue before it begins.
However, if you’re into lifting weights sooner or later pushing the limits will break you!
When this happens my approach is standard and it’s worked fairly well for the last 9 years.
Regular physio, sports massage and mobility/strengthening drills daily.
Then depending on the severity I will continue to train with some alterations. You must take into account exercise selection and program adaptation, do not aggravate the injury work around it whilst fixing the issue in hand. Providing it’s not an overuse issue increase the rep range and focus on the movement of the muscle, the contraction and the technique.
Then allow for a longer rest period between repeating that muscle group in the week, for example 4 days rest to 8.
On top of that do not neglect standard recovery methods ... but thats another post entirely.
It’s not ideal but it will prevent you taking 10 steps backwards. When the issue is corrected and you are pain free gradually work back up to your previous bench mark .... then surpass it.
FYI this is not the case for all injury’s ... analyse the issue carefully, you do not want to worsen the issue and be out for longer than required.
The aim 250kg squat for 5. Setting targets and tracking those targets in and out of the gym will ensure you are moving in the right direction! No matter how fast or slow if that direction is forwards you’re doing well.
My major limitation is food intake right now, I’m capping myself at 4000 calories p\d which in comparison to the past is low. However let’s see what can be done, it’s game time.
If you have a goal and it holds value in your life work at it, be relentless and even though you’ll have periods lacking in motivation keep at it, one day you’ll have an achievement you can be proud of.
5 days ago7065
Such a good weekend with family and friends. A little bit of down time sets you up for a big week ahead ... that is providing you spend that time wisely and don’t get in at 6am rolling around on the floor.
The aim of this week is to exceed clients expectations, get a perfect week of training, be 100% consistent with food and set aside some time for business planning.
It’s going to be a good one! Im invested in making this week more successful than the last.
If you can set yourself attainable goals weekly that push you in the direction that you want to move bit by bit you will achieve.
Taking a few days off, despite all you hardcore lot out there #teamnodaysoff I’ve found that now and again a few days chilling can lead to better results .... and if you’re a beast in the weights room you avoid those niggles from shifting all those plates!