When it comes to lifting weights, the area where I lack has been consistent, or let’s say habitual lifting. I think my knowledge is pretty good after decades or absorbing information in magazines, blogs, and talking to knowledgeable people, and my own experience. But, sticking with it is my weak spot. The 365 Commitment can cure this. Regardless of where I am weak, I do know a thing or two.
So, here are a few things that I know. The biggest gains I ever made in terms of strength and size in muscle occurred when I stopped counting! That’s right. Instead of deciding how many repetitions (reps) I would do, I used a different measurement, EFFORT! Each and every rep was total focused effort. I gave each rep my all and only stopped just shy of failure, or with a little help from a partner. Maximum effort does not necessarily mean lifting heavy weight, it means lifting it like you mean it, not saving energy to reach a certain number of reps. Otherwise you go easy on the early reps so you can get to 10 or whatever; those early reps are weak. Stop counting reps, and just focus on giving each lift your all in terms of proper form and maximum effort! Who cares how many you get when each lift is quality! Caveat, you can still count, just make effort your metric. Gains in strength and size came fast when I applied this.
Work out each muscle group twice a week so you have a couple days recovery for each muscle group; and, work out muscle groups that naturally go together e.g., back and bicep, chest shoulders and triceps, legs and abs/core. This way you can really tax the body, yet provide the proper recovery.
Eat good protein and some carbs after each workout within 20 minutes of completing if you are looking to build muscle. This was gospel for years and I imagine is still true. There is an optimal window of time when you body will best utilize nutrition to build – right after you work out! So, plan ahead and after you blast yourself in the gym have that protein/carbs meal ready so you can take advantage of this window. 80% protein and 20% carbs (20 grams at least) is about the right ratio.
Get good sleep. Sleep is the time our bodies regenerate and repair most efficiently, so don’t cheat on sleep. Alcohol can disrupt good sleep so avoid or restrict intake to 1 or 2 drinks early in the evening if at all. Also, the hours of sleep before midnight are better and more rejuvenating than those after midnight. This has something to to with Creb Cycles and Human Growth Hormone release/production. So, go to bed early!
Mix it up. Try different exercises and types of lifts so that muscle groups do not get overly adapted and efficient at a particular lift or movement. This is primarily if you are looking for growth, but seems like a good idea so you don’t get bored.
Don’t get injured, learn and practice proper form. I prefer a blend of free weight exercises with some machine and cable work for variety and to focus on a given muscle. I even like traditional Olympic lifts, just don’t get sucked into going too heavy too soon, everyone I’ve seen that does this gets injured – don’t get carried away and ruin yourself, stay healthy.
Morning exercise is better for endurance, and afternoon exercise is better for strength. So adjust your timing to meet your goals. I learned this one recently from a friend who has been training Special Operations military units for years and knows of what he speaks!
Finally, with all this good knowledge the thing I most need to learn is consistency. Lifting weights is not just about muscle size and shape, it improves the skeletal, cardio pulmonary, nervous system efficiency, and more. These all take time time to develop and adapt, perfect for adoption into 365. So, don’t stop, keep lifting and make it a part of your 365 Commitment Habits! How will your body transform after 365 days of applying this knowledge and effort consistently, habitually? Good question!
Ben Wagner (170)
Member The 365 Commitment
