Training Tips

Posted on January 26, 2017 in Alpha Physique, Physique, Sustainability

Today, I’m going to give some specific training tips that I see some people not following in the gym. Some of them may seem obvious, but they’re worth mentioning if they help people out!

Training Tips
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  1. Focus on the compound lifts. This is huge. It’s time efficient, and you tend to get better stimulation and muscle from the bigger, stress inducing movements. Of course the drawback is that you are more likely to over-train either neurally or due to joint stress. You’re also more likely to get injured. As these movements are more time efficient, this allows our training to become more sustainable. We’re spending less time in the gym, which reduces the risk of us losing motivation.
  2. Do your most important big lift first. This should be obvious, but you have more mental focus and physical energy at the start of the workout. Leaving it till last is daft. This should be your weakest proportionately. Or your weakest body-part that you need to bring up.
  3. Stop focusing on individual muscle contraction on core lifts. This is obviously fine on isolation exercises, but generally for compounds, you want to be focusing on the mechanics of the movement. This will allow for maximal neural output and joints to also be in sync.
  4. Incorporate deload weeks. This is also massive, for long term sustainable gains. These should be performed every 4-6 weeks. They are SO EFFECTIVE as they allow any small tweaks, aches and pains to subside, before they turn into something more sinister. They also are good for renewing motivation for the gym, particularly if you drop the volume (and time spent in the gym) by 50%. This allows for progression to continue from cycle to cycle.

So make sure you are do the above 4, as they will help you to continue to make long term gains. They will help in both physical performance and psychological motivation! 🙂

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5 thoughts on “Training Tips”

  1. Do you think that compound movements and isolation movements in combination are optimal for muscle growth or should I do workouts which split them both apart?

  2. I really think people underestimate the value of deload weeks, and just how crippling injuries can be. Especially younger guys are very naive – you see them testing 1RM’s all the time in the gym!

  3. How many exercises do you think is best for both compounds and isolations?

    I know that’s quite a vague question, but how simplistic are we talking? Just the big 3 for compounds and a couple of isolations?

    1. Completely depends upon your goals and time efficiency requirements. Maybe 4-5 compounds and a couple of isolations for most people.

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