OK, so this blog has nothing to do with the band “One Direction” – it was
a tenuous link and possibly a way to get teenage pop fans clicking on something
new and learning a thing or two instead of dribbling over Harry Styles... the
handsome rogue!
Anyway... Recently, I’ve found a recurring theme among gym users that
aren’t making the progress they feel their efforts warrant.
They made it to the gym, check! They have their kit on, check! They’ve
spent at least an hour in the gym, check! They’re at the gym at least 3 times
EVERY week? Check! They’ve even started being more considerate with what their
eating each day. So what’s the issue?
The answer? A lack of direction.
Before even entering a gym, you need to find out WHAT you want to achieve and HOW
you’re going to achieve it. It sounds very simple right? Not always. Often a
lack of direction can leave gym users going through the motions and repeating
the same gym session over and over again – soon enough results stop coming and
so does the gym user. It’s essential to make sure that your exercise regime and
goals are aligned in “One Direction” (there’s the link).
So here’s a few things that you need to make sure you remember when
looking for YOUR direction (remember, it’s YOUR direction. “A good program” isn’t
a one-size-fits-all solution).
MOST THINGS IN LIFE ARE A SKILL:
This issue is probably applicable for most people that are stuck in a
gym rut. They use the same equipment each time and have, with practice, become
pretty proficient at them. The issue is, that’s exactly what they’re good at –
that one exercise and that one exercise alone. This is particularly an issue
when using resistance machines. The movements within these machines are so
limited and predetermined that your skill becomes VERY specific. So much so
that if for instance, you become good at a shoulder press machine, if you visit
another gym and they have a slightly different machine (narrower seat, fatter
grips, wider hand position) you’ll find that you are no longer as good at this
exercise. The truth is, you’re not “good at overhead pressing”. You’re “good”
at the machine in your gym. For this reason (among others), the majority of the
time it’s always advisable to work with free weights.
IF YOU WANT TO GET BETTER AT A
SKILL, DO THE SKILL:
So, I’ve just said “don’t do the same thing all of the time”. Now I’m
going to say “do the same thing regularly”. This is relevant to anything that
is more technical, uses multiple joints and relies heavily upon timing and
coordination. For example, deadlifts, squats or cleans. You may make
adjustments week on week such as tempo, weight, repetitions etc but these are
skills that, if you want to do them proficiently, you need to practice
regularly. Remember your first driving lesson? After that hour were you good to
go your own way on the open roads? Same idea. If you want to get better at squatting then squat. if you want a stronger lower body and better shaped legs then feel free to squat, lunge, leg press etc.
VARY THE VARIABLES:
I mentioned it briefly above but it’s important that, even if you don’t
change your specific exercises often, that you DO change other variables. If
you’ve ever said “I use ‘X’kg for that exercise” then this is for you. You
shouldn’t really know what weight you use for any exercise as this depend on
the number or reps, sets, tempo and intensity that you’re working to. If you
always use the same weight and work witin the same parameters it’s no wonder
that results are limited.
MAKE SURE YOUR DUCKS ARE IN LINE:
I couldn’t think of a decent cliché or example headline... sorry. What
I mean is ask yourself, are your actions a direct reflection of your goals and
aims. The vast majority of everyday gym goers are looking to lose some weight
and gain a more athletic physique. You will NOT achieve this focusing the
majority of your time on steady-stae, long-duration cardio work before doing
arms and sit ups before you head home. If you want to look athletic you must
train athletic (to some degree). It’s important for all people, male or female,
young and old, to do some form of resistance work throughout the week. Not only
will it help with gaining strength and stability for your everyday life and
improve injury avoidance but it will also offer you the more athletic and... no
I’m not saying THAT word (“toned”) physique that you’re after. Despite what you may have yourself believing,
the body that you desire has more muscle and less fat than your current
structure. You DO want more muscle.
DON’T AVOID THE UNKNOWN
When it comes to exercise, no one has done everything! There’s always
someone better than you at EVERYTHING and on the other hand, everyone did
everything for the first time at some point. SO... you’re not the best (yet),
but probably not the worst at anything. If you don’t feel confident in trying
something (a new piece of equipment, a new exercise etc) then ask a
professional and get professional guidance. Don’t look at this as expensive;
instead consider it an investment in your health and physical development. Many
of the lessons you learn with a trainer are not time-sensitive and will not go
out of fashion, need changing or stop working. For instance, if your trainer is
able to teach you to squat effectively, maintain a good posture while
exercising and perform strong hinge movements like a kettlebell swing or
deadlift, then these are lessons that you can take and use for the rest of your
life. Remember, it’s much easier to learn a skill than it is to re-learn a
skill. Don’t go and groove ineffective movement patterns on your own only to
re-address them at a later date once progress comes to a halt or injuries
appear.
SUMMARY:
If you’re going to make the effort to get to the gym instead of staying
indoors eating biscuits then it’s important to make effective use of your time.
Three elements you need are consistency, persistence and structure – get that
and you’re a shoe in for continued results. Lack any one of these three and
results will vary or become non-existant.
Thanks for reading.
Don’t forget to follow me on Twitter - www.Twitter.com/MichaelD_PT
And subscribe to my YouTube Channel - BigMikePT
AND, if you came upon this page hoping for some music, here you go One Direction fans - what a banger!
