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Monday Madness: Mix It Up for Top Results

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We have all been there. We make some great gains for a period of time and then they just stop. Even worse, we begin to get bored with our program. If this describes you even a little, it is time to mix it up for top results.

The body is an amazing thing. At first it has a hard time with things, but over time it adapts. It finds ways to get past its own limitations. Suddenly something that was difficult for it previously is simple. However, this adaptation also throws a monkey wrench into our plans for growing. This is where you need to learn to mix it up.

I have achieved the best results when I mix things up on a very regular basis. All the top programs do this. Y3T was one of the most effective “mass appeal” programs I have ever done. It involves 3 completely different cycles of lifting–one new one each week. I built some nice mass on that program.

My suggestion is to change things up every 3 to 4 weeks. This can involve repetition ranges, weights, exercises, splits, etc. Just mix it up. Sticking to one plan for too long is going to slow your gains. Mess with all the variables, just not at the same time. If you have not been seeing progress on a certain lift, change it up. Insert a new exercise to take its place.

Mixing it up is going to require that you are logging your workouts. The feedback a log gives is invaluable. Get in that habit so you can properly mix things up.

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Start Your Week With Explosiveness

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I have written many articles about lifting techniques. I have also been asked a lot of questions about my “inconsistencies” as a result. The fact is that I am a student of the game. I feel that trying things and determining what works is the n best approach anyone can possibly use. Today i want to examine lifting an explosive way.

3 Second Cadence Works

I have preached about the 3 second cadence–3 seconds down and 3 seconds up–and how much it works your muscles. I am here to say that it definitely works, but it isn't the only way. I have used the 3 second cadence during full body workouts. It is one great way to stress the muscles and cause growth. At the same time, I find it is best with a program like HIT where you are hitting the body really hard all at once.

Explosive Lifting Described

The best way to explain explosive lifting is to paint a picture. Imagine you are under the bar doing a bench press. You unrack the weight. You lower it to your chest under complete control. As soon as the bar reaches the bottom you push as hard as you can to the top of the motion. You then repeat this motion. You keep it going at a constant pace like that. There are no pauses or rests involved.

Benefits of Explosive Lifting

This is yet another tool for your lifting tool belt. you will find your body adapting to the other things you are doing. Add in explosive lifting and it is suddenly a game changer, getting your body back on the growth track. I admit that many other methods will put on muscle, but explosiveness will also build some major strength and fast. I recently spent 8 weeks lifting this way exclusively and I set PRs each and every week.

Get Started

Don't put this off. You know you are tired of your old method. The next time you are under a bar use the explosive lifting technique and watch things change for you immediately.

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Saturday Sharing: Do What It Takes

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Hey you! Yeah you…the one sitting on the couch. Or how about you? The one who hasn't been to the gym in weeks or even months. What is wrong with you? Get up and do the job already.

Living a sedentary lifestyle is not a good decision for anyone. Everyone needs some kind of activity in their life. I am not saying you have to be a hardcore gym rat, but do what it takes to get that body moving and sweating on a regula rbasis. If you don't you are going to regret it. The longer you wait the harder it all becomes.

I can't say it enough–you have to do what it takes. Excuses don't need to apply.  Justifications won't work for me. Doing what it takes is the only thing I am going to accept. it is OK to start slowly. There is nothing wrong with one workout a week when you start. However,, that isn't what it takes.

Get up and do the work. It really isn't that difficult. Trust me when I say that putting it off isn't the right idea. Set one small goal around fitness and then set to work achieving it. That one goal will snowball. You will find yourself doing more and more. Before long you will wonder how you lived without it.

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Pondering the Future

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As I ponder the future I realize that I can do a much better job than I have done before. I have so much more room for consistency, especially with getting the cardio done. As I ponder what comes next I realize that while many people do not need cardio and can just do weights to lose fat, I am not one of those people.

Fat Loss Is a Job For Me

I have come to realize that losing fat is a full time job for me. I am not one of those people who can relax. I must set up a diet plan that works all the time because I need to stay on top of the fat loss. I seem to gain fat just by smelling sweet things! At this point I know how to get the fat off, I just have to be consistent in my approach.

Consistency Needs to Be Spot On

I cannot afford to slack off. I have to get going on my cardio and do it daily. That is how I got leaner the last time and it is how I will get leaner this time. Consistency needs to be at 99.9% and no less. I can and will do this because it is what I want. No more excuses. I don't deserve the excuses. I deserve to reach my goals and nothing less.

No Rest for Me

I can take rest days, but I cannot relax at all. My eating needs to be spot on. I am using flexible eating so that should be fairly easy enough. I will do whatever needs to be done. As I ponder the future I see myself in the shape I want to be in. I see the success I have allowed to slip through my fingers. It is there for me to grab. I just have to do the job in front of me.

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Do You Train on Sunday?

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Are you the type of person who trains daily or do you take a rest day? Is Sunday a day of rest for you? I would like to discuss this principle today by having a discussion of how I see the need for rest.

Rest is important. We grow when we sleep. However, do we really need to take days off from training? I am going out on a limb and saying that we do not really need days off. I have trained daily, every other day and just 4 times a week. The results seem to be better with daily training.

Yes, there are times when my body tells me it needs a break and I heed that warning. However, planning a day of rest into my routine just isn't something I do. Currently I lift 4 days a week and do cardio 7 days a week. As that program progresses I will likely be training with a 4 day cycle. I will train each body part twice every 8 days. I find that my body responds well to this type of training so why not do it?

Don't get me wrong…you are going to eventually need rest. I just don't see the point to scheduling it into your workout program. Yes, cardio counts as a non-rest day to me.

So, tell me, why do you take Sunday's off?

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