Monday’s Strength Lesson: Every single rep of every single set doesn’t have to (and shouldn’t) be a grinder.
“Put more weight on the bar.”
It’s the easiest, simplest, and arguably most accurate way to describe how to gain strength.
It’s true. You gotta keep putting more weight on the bar.
But there comes a point where it’s important to realize two major things:
1) As you reach higher levels of strength, you won’t be able to put more on the bar every day, week, or even month. The stronger you get, the harder it becomes to improve.
2) Related to the above, if you only focus on trying to put more weight on the bar and subsequently grind every single rep of every single set…you’re going to fail. Big time.
The reality is there are times when it’s appropriate to grind and other times when it’s equally appropriate to back off.
This, finding the balance between the two, is perhaps the “best kept secret” of strength training.
I call it the difference between “grinding” and “grooving.”
Grinding is for displaying strength. It’s when you get under a heavy bar and show how much you’ve got.
Grooving, with light(er) weight, is for ingraining perfect technique, recovering, and *giving your body the rest it needs in order to get stronger.*
Find the balance between the two and you’ll go further than most people could ever imagine.
Tuesday’s Strength Lesson: Want to know the best exercise that will drastically improve your back squat?
So what is it…
The Back Squat.
Too often we get caught up in the minutia of trying to “fix” truthfully innocuous “imbalances” and issues by performing 10,000 different exercise variations while completely neglecting the 1 thing we’re actually trying to improve.
If your back squat isn’t grooving properly…DO MORE BACK SQUATS!
3a) [Weighted] Chin-Up: 3 x 8 3b)Single-Leg KB RDL: 3 x 8/leg 3c) HEAVY KB Swing: 3 x 12
Thursday’s Strength Lesson: Want to make your Deadlift lockout more explosive?
Lock your knees *hard* and as quickly as possible!
Too often I see lifters struggling to lock out weights that should move like speed work.
While this could be for a variety of reasons, one of the more common ones is forgetting to lock the knees out as quickly and explosively as possible.
Not sure what I mean?
I explain exactly how to use this cue to improve your Deadlift lockout in this brief video:
Friday’s Strength Lesson: “This planet has – or rather had – a problem, which was this: most of the people living on it were unhappy for pretty much of the time. Many solutions were suggested for this problem, but most of these were largely concerned with the movement of small green pieces of paper, which was odd because on the whole it wasn’t the small green pieces of paper that were unhappy.”