1. Use the Old School Methods
Free weights whether they be Barbells, Dumbbells, or even adjustable cables have been used for decades. Funnily enough this is because they work. Although body building is not massively popular in the mainstream and has a bad rep with hugely built guys and girls, steroid controversy and more supplement products being thrown at you from all directions. There is also an invaluable amount of information we can take away from these athletes, in the way they, eat, train and live.
Body builders and fitness models live to look like human Ferrari’s and we could learn more than a thing or two from their methods.
When training, keep the workout simple, lift with the correct technique and lift with intent.
2. Choose either the body part you need to work on the most first or the most draining exercises first
· When designing programs for our clients I always take into account what their most important body part is that needs the most work and if I can include that with a big exercise (that will be very neurologically draining)
For example, Ben wants to develop bigger biceps. I can combine his desired goal with what he actually needs and what his body will respond best to with the most energy… the chin up/ pull up.
Another example that would not apply here would be Sarah, who wants to specifically work on her abs. Here I would do a core/ab circuit first to hit her abs from as many different angles as possible and then move onto another body part, such as Legs or Shoulders once we had completed the circuit the required number of times.
3. Use Tempo
· Tempo has been hugely popularized by world renowned strength coach Charles Poliquin. Most beginners simply move a weight from A-B without thinking about what they are using. Tempo allows you to become more mentally present in the exercises, damage more muscle fibre creating better gains, iron out weaknesses and sticking points.
Tempo can be used for different purposes and muscular adaptions.
For example, Max does a regular squat with bar on his back. He is lifting a very heavy load that he could do maybe 4-6 reps at a push. He uses a tempo of 2010-
2 seconds slowly on the way down (eccentric)
0 seconds pause at the bottom (isometric)
1 second on the way up (concentric)
0 seconds at the top
This style of tempo and time under tension would encourage myofibular muscular adaption. This means stronger, denser looking muscles with more fast twitch fibres.
If Max did a Back Squat and had a Tempo of 3333 with the same number of reps, but a much lighter weight
3 seconds down (eccentric)
3 seconds pause (isometric)
3 seconds up, (concentric)
3 second pause just before legs lock out
This type of tempo and more deliberate time under tension will encourage sarcoplasmic hypertrophy which leads to a bigger looking muscle.
Funnily enough lifting light, slow tempo and high volume is how some of the great body builders train. Women would in fact benefit from lifting heavier weights for a more toned look.
4. Train with Focus and Intensity
· Many people simply turn up to the gym and go through their routines with little to no focus or intensity. Unsurprisingly these are the people that we all see in the gym a year later looking worse or exactly the same.
When you turn up to the gym, know what you are going to do and go at it with intent. Make yourself uncomfortable and make it your job to punish yourself. Do this and you will start seeing changes faster than before and your comfort zone will start to expand. Use controlled anger and negative energy if you want to really dig deep and get the most out of yourself.
5. Wait for the pain and stay in the pain
· I had the pleasure of being coached by Milos Sarcev who was a very famous body builder in the 90’s. One of his famous mantras that he trains himself and his clients by is “Wait for the pain and stay in the pain”. As ominous as this sounds I personally found it a game changer for my own training and many of my clients commented on how much more they got out of sessions when we used this as a rule in the session. The rep range becomes more of a guide and in fact irrelevant when this is applied properly. (we have all been guilty of stopping at the last number of a set knowing we had more in the tank)
When you are weight training and that horrible burn suddenly arrives, endure that burn and even encourage its intensity as this is where the change really happens. The more pain you can endure the better your desired results will be. It is much easier with a good coach who knows exactly how much to push you.