Training for the Long Term 24/09/2010

Training for the long term

Wow!  I have just finished watching the live web cast of the Olympia on bodybuilding.com (they have replays available for a short time after too).   All the guys were in shape and Jay Cutler won again (what a monster!)  Although I prefer Phil Heath’s physique he was definitely outmuscled as they both are 5’9”, but Jay was wider and 30 pounds heavier!  It was also good to see Victor Martinez come back from his knee injury, but I couldn’t help thinking if he had not had that injury a few years ago he could have been Mr Olympia by now.  It made me think about the many things that can disrupt and stop you from training and making progress.  I personally couldn’t imagine not lifting weights.  I get so much enjoyment and satisfaction from it that I know I will continue to train until I die! However, there are times when a lack of progress and injuries can not only dampen your enthusiasm but also prevent you from training altogether.  Here are my recent thoughts on training for the long term.

Leave the ego at home: 

I recently decided to get back into squats after a layoff from doing them.  First time back I decided (smartly) that I would use 100 kg for my top set.  I managed 20 reps which I thought was pretty good.  Next time I trained I planned to use 105 kg and to slowly go up over a period of 6-8 weeks.  However the next workout I was working in with another guy so instead of my planned 105kg I tried 140kg (a weight I normally can use) and only managed 5 reps.  The next day I could hardly walk!  The injury is OK now, but what a waste of time.  One ego driven decision can cost you many weeks of training and the chance of permanent damage.  Be smart and stick to your personal goals for continued injury free training.

Develop a good mind muscle connection:

Developing a good mind muscle connection is vital for continued progress over the long term.  Choose exercises that you feel solely in the muscle and not in the joints.  Make sure you maintain good posture and technique throughout and use a range of motion that feels right for you- not always what someone tells you to do. Being in the zone and avoiding distractions will decrease your chances of injury too.   Stretching is great for flexibility and another way in which you can develop a good mind muscle connection.  As a personal trainer I have definitely had clients who were able to control muscle contractions better once they learnt what the muscle felt like being stretched and relaxed.  Developing this mind muscle link will not only enhance your training experience, it will keep you motivated and injury free over the long term.

Change workouts: 

Muscles adapt quickly to exercises if they are completed in the same way each workout.  Ask yourself, “Have I made much progress from my training lately?”, if not change it up.  You could change: repetition goals, number of sets, exercises, exercise order, exercise technique, time of rest periods between sets, gyms, and training partners.  It is surprising how one of these changes can make a significant impact on your ability to keep progressing and to keep you motivated over the long term.

Have structured lay off periods: 

This is a tough one that I struggle to do myself.  However, when I have had a good cycle of training and add a few extra days off I am surprised at how strong I feel.  A good example was just this week where I felt tired so I had an extra 3 days off.  When I went in to do chest, the weights felt lighter and I had the best workout I have had in a long time.  Sometimes the best thing to get over a minor injury is to have a structured layoff (it could be a complete rest or a change in exercise selection).  Why put up with the pain, complete some rehab work and rest it before you make it into a chronic and recurring injury for the rest of your life.

Eat foods for muscle and health: 

You have to eat the food that suits your body.  I am a fan of the blood type diet in terms of its benefits for health and muscle growth.  The adage, one man’s food is another man’s poison is true- so if you have been struggling with gaining mass, losing fat or poor health give the blood type diet a try.   When I eat all the foods that suit my body in the correct macronutrient ratios I get leaner, stronger and feel better.  Eating for health is vital for longevity in life and training so you owe it yourself to continually learn about what foods benefit you.

Be open to new ideas: 

As I have just mentioned above you have to keep reading and learning to make continual progress.  Never think there is only one right way to train.  A good read in regards to thinking about how you train is Paul Burke’s book: A new fitness paradigm for the mature male.  It makes you consider that what has been espoused as training law over the years may not necessarily benefit you.  He also considers posture, muscle length and other variables when selecting exercises for people.  I encourage you to investigate new training exercises and protocols if your training is not progressing, or if injuries continually occur so that you are able to maintain your enthusiasm and health for training.

Use supplements: 

Supplements combined with a balanced diet are highly effective and important for all bodybuilders. Whey protein, glutamine, creatine, nitric oxide, vitamins, minerals, fish oil and test booster products all help with improving recovery, muscle gains and strength.   They are definitely useful when you have a busy lifestyle or stressful job (for example whey protein is easily digestible and convenient to take anywhere with minimal preparation).  A combination of smart food choices and effective supplements over a long period of time means you will consistently reduce recovery time, have higher energy levels, have fewer injuries and see progress faster. 

Give these ideas a try and you will definitely have a better chance of maintaining your enthusiasm for training, making gains and staying injury free over the long term.  Happy and healthy training everyone!