To get bigger, stronger and faster for your sport, it’s important that your body recovers. Marathon workouts and endless sets of bench press will destroy your muscles and central nervous system, so train smart!
- You only need 10 heavy reps spread over 2-5 sets to build strength (not including warm-up sets). Vary the sets/reps for the same exercise.
- You only need to stimulate a muscle group for hypertrophy by exposing it to heavy movements for a ‘high’ total volume of high reps/low sets, time under tension or high sets/low reps. Again, use variety.
- You only need to excite the central nervous system for power gains. Often 2 sets of 10 depth jumps PER WEEK is enough.
The rest of the time you must put your body in a stress free, relaxed and recovering state. Diet, sleep, career, family, relationships and more all have a part in your recovery. Are you working on each one to give you a happy and relaxed life? I believe this is one of the most important steps people overlook.
If you train 5 days a week and aren’t making any gains, maybe the 5 hours of sleep a night, constant worrying about losing your job and daily junk food binges are the problem. Get relaxed, take steps to sort life out and your training will benefit!
On the other hand, if you are relaxed, sleeping and eating right then you can easily make gains with 2 quick 30 minute sessions each week.
It’s all about recovery!
Pick one area of your life that may be holding you back and dial it in. Get clear about what you want and what you need to do.
You probably know how much sleep you need to feel great, you know what foods upset your stomach and what doesn’t, you must know whether you like your job or your girlfriend! Get relaxed and start growing, both in the gym and in life.