How long?

When you walk barefoot in your house and stub your toe, how long does the pain last?  Generally it passes rather quickly.  You might be left with a bruised toe, but the pain itself subsides as fast as it started.  It is the same way with the pain you get during a lift.  Yes, it hurts to push yourself past the burn, but that pain subsides.  It goes away quickly.

How much?

You obviously need to pay attention to the intensity of the pain you are feeling.  There is the pain of going past the burn during a lift and there is the pain of an injury.  Both are different kinds of pain and they are obvious as to which is which.  Pay attention to pain from an injury because it is an indicator that you need to stop what you are doing.  However, the pain you get while taking a lift to failure is something you want to go beyond.  Push yourself hard and you will see gains.

How often?

Each time you do a lift you are going to feel pain if it is done correctly.  Your job is to push beyond that pain.  Working at this level of intensity is required to get good, consistent gains.  Yes, you are going to be sore after pushing your body this hard, but the results should be worth it to you.  If they are not, maybe this isn’t the right thing for you to be doing?

You might be wondering how 4 minutes of cardio can help.  Think about everything you’ve read about High Intensity Interval Training (HIIT).  How many people are actually practicing true HIIT?  In order to be doing true HIIT you need to have a period of extremely intense activity followed by a period of recovery.  This means sprinting all out for 30 seconds and then resting for 30 seconds and then repeating that a prescribed number of times.  By “all out” I mean just that—hold nothing back, go as fast as you humanly can. Most people do not do that at all.  They set themselves up with a faster and slower interval, but they don’t go as fast as they humanly can.

The Master of Accountability Blogging

Today my focus is on the blog that inspired my own blog. Adam Waters has been doing accountability blogging for over 1000 days.  He chronicled his own transformation using this blog and has even written an e-book about the topic.  His e-book guides you through the process of holding yourself accountable as you embark on a physique transformation.  It is pretty amazing stuff.

Adam has managed to connect with people like Tom Venuto, Carlos DeJesus and Marc David to create some strong partnerships in the fitness industry.  He seems to be the real deal.

Adam recently ran a physique transformation contest, with the winners announced just recently. He coined the term “Shredder” and now has the “Shreddersphere” which is a private blogging community open to people who purchase his e-book.

Mental Attitude Matters

Last Wednesday I was training my daughter’s boyfriend and Matty joined us as usual.  Since it was not a day for us to workout with weights, Matty decided to give his 1 rep max on the deadlift a try.  He smiled as he loaded 2 plates on either side of the barbell and got into position.  I could see that he was mentally psyching himself out and his initial attempt was a complete failure as a result.  He corrected his mental attitude and got back into position to do his lift.

Intensity Matters

Matty was now positioned perfectly to execute the deadlift.  He had 225 lbs. on the bar, which is roughly 20 lbs. heavier than his previous record.  He pulled hard and the weight came up off the ground.  He immediately put the weight down and pulled again.  He got the weight all the way up!  He attempted a 3rd repetition, but could not get the weight all the way up (although he did get it off the floor).  His intensity was amazing.  He wasn’t satisfied with just 1 repetition, he went for 3.  Even though he only managed 2 repetitions, the entire thing was amazing because (a) he has not done a deadlift at all in 8 weeks; and (b) his previous record was 205 lbs. for 1 repetition.

Combat the Fat, Build the Strength

Today I am turning things around.  I am back to accountability blogging after twice deciding to quit.  I am going to be using a regular publishing schedule to get things done.  I am also back to posting my daily photos.  I am ratcheting up the accountability and I plan to be shredded by September 30, 2009.  That’s right, I will be posting massive results in just 45 days from now.   You will want to be here reading what I am up to. 

I will continue to educate through this blog.  I will share the things I am learning and give suggestions for how you can apply those things to yourself.  I will continue to chronicle my son, Matthew’s, progress through his own fitness program.  I have also taken on a new person to be a mentor to with the help of Carlos DeJesus. You will want to be reading this space to follow what is going on.

Please make sure to comment and let me know you are here.  I am going to need your help in holding myself accountable.  Please be there for me.

Monday – CTF Pyramid Training (A – Back/Arms/Shoulders/Legs)
Tuesday – CTF Low Intensity Interval Training (60 minutes)
Wednesday – CTF Circuit Training
Thursday – CTF Low Intensity Interval Training (60 minutes)
Friday – CTF Pyramid Training (B – Arms/Chest/Back/Abs)
Saturday – CTF Low Intensity Interval Training (60 minutes)