The are 5 systematic areas for development.
👊🏻 Exercise
👊🏻 Nutrition
👊🏻 Hydration
👊🏻 Mindset
👊🏻 Rest/Recovery/Sleep
We are honing in on exercise in this particular post.
Remember this, exercise is the catalyst for change, it’s a massive element to physiological and mental development, it also helps slow the ageing process.
Exercise elements for development:
🏋🏻 Consistency – First off, if you are not exercising your body, you are not developing. If consistency is something you struggle with, get consistent first.
🏋🏻 Intensity – How long are you resting between sets? This can play a HUGE part on training intensity.
🏋🏻 Rep ranges – 1-3 power, 4-7 strength, 8-12 hypertrophy, 12+ hypertrophy/muscular endurance. All rep ranges mean something, having a training approach that implements all of them will be more rounded and complete, giving…better physical results. Just a quicky, unless you are massively experienced and/or training for a strongman/woman event the 1-3 rep ranges isn’t necessary.
🏋🏻 Cadence – This is the speed in which reps are completed, this matters. Time under tension matters.
🏋🏻 Technique – The way in which moves are executed matters, biomechanics play a huge part in results. Just doing a squat doesn’t mean that we get the benefits of the squat, same for all other movements. The way they are performed simply matters.
🏋🏻 Interval training instead of continuous training, this is more specific to cardio, you don’t have to slog it out on the treadmill and cross trainer for hours to get results. In that time you can burn more energy, create better physiological change and improve your metabolism.
🏋🏻 Different modes of training – supersets, tri-sets, giant-sets, circuits, interval, fartlek
Things don’t have to be boring, one dimensional or tedious, EXERCISE IS FUN! 🤣