WHAT TO LOOK FOR IN A COACH
MOTIVATION: DON’T DIE HESITATING
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3 QUESTIONS THAT WILL MAKE YOU SUCCESSFUL
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5 Thoughts killing your happiness
PROMISE TO MYSELF
BY Francis Atta
#FREAKMODE volume training shocks your body into burning tons of fat and growing at the same time. Use it before a competition or add it to your training to stay ripped year-round.
by Alex Savva
Volume training is not for the weak. This program is for athletes looking to shock their muscles and shift into a “get ripped and grow” phase. My #FREAKMODE volume training protocol is based on the very popular German Volume Training (GVT) system, which is basically 10 sets of 10 reps.
I have done my share of GVT, but I have found that I get better results—and am less likely to fall victim to overtraining—with 8 sets of 8 reps. I’ve used this workout program many times over the years, and it’s helped me gain muscle and get ripped. Intensity undoubtedly plays a key role.
There are no rest periods between exercises or sets in this program, which drives the difficulty way up, cuts down on your time in the gym, and sends your metabolism into overdrive. This is a basic “pain and gain” workout protocol that will shock your system and help you break through any plateaus.
Note: Due to the intensity and muscle damage that this program elicits, you should only follow it for 4-6 weeks at a time.
GET FREAKY RIPPED
This plan calls for three weight-training workouts that you’ll crush each week to hit every major muscle group. Each session includes basic, compound movements for 8 torturous sets to stimulate maximum muscle fibers—which is why you are only hitting one exercise per body part. You’ll also perform some unique moves that might not be part of your everyday workout staple, like twisting dumbbell presses, rack rows, Zottman curls, and box squats.
Friday is leg day, followed by two days of rest, light cardio, or cross-training. Why allow more than a day of recovery? Well, because if you’re crushing these workouts and pushing yourself, you’ll have no other choice than to take a few days of rest.
If you do this program properly, your legs will be fried and light cardio is about all you’ll be able to manage. But don’t consider it backtracking by any means. In fact, the light cardio sessions will help speed recovery and reduce stiffness after your brutal leg session.
I’ve added a core exercise to each workout. Stick with one exercise only, so you don’t fatigue the core muscles to the degree that your strength and technique are compromised during compound lifts. The core exercise will also serve as some active recovery between each set.
Note: Don’t sacrifice form to hit the prescribed rep range for each exercise. If you can only do 5 quality reps on the last set, that’s better than cheating to get 8 and risking injury.
#FREAKMODE VOLUME TRAINING (FVT) SPLIT
- Monday: Chest and back
- Tuesday: Rest or HIIT
- Wednesday: Shoulders and arms
- Thursday: Rest or HIIT
- Friday: Legs
- Saturday: Rest or light cardio/cross-training
- Sunday: Rest or light cardio/cross-training
Watch the workout videos below, then print or download all the workouts so you can knock them out for the next 4-6 weeks!
Strength Gaining Mistakes
Top Workout Mistakes Made When Trying To Gain Strength
Not enough intensive weight.
If you don’t boost your limits, the results will take much longer. The secret on working with efficiency is using the right set of weight for your body, something that is not beyond your capacities but will not either be a easy game. If you work always with the same set of weight your body will stop growing muscles because it will finally reach a balance of resistance offered by the endurance of your body. When you don’t have to adapt anymore, you body won’t keep adapting of course! Gaining strength is about evolving your body and you have to challenge it. If the exercise is too easy, increase the amount of weight.
Not enough rest
When you work out, your body is actually destroying your current muscular fibers and rebuilding new ones, stronger and bigger. This whole process is like getting sick, your body suffers an aggression and need time to restore its forces. To work out you have to pay special attention to the muscles you have been working on. Your body requires good sleep, during which the new muscular fibers will be established for real or deteriorate. And is very important to sleep boosted with the right nutrients, proteins. Have a healthy, protein rich meal at least 2 hours before you go to bed otherwise you may experience muscle catabolism (breakdown).
Not enough sets
And just like the weights, the way, the amount of time and speed of exercises is very important to challenge your body. As you progress, the number of sets will either increase or get stationary with an increased number of weights, just to later also have its numbers of sets also increased. Once again, if things are too easy, you have to make it harder and increase the amount of sets.
Not enough exercises
Let’s say you are looking for gaining muscular mass on your lower muscles. Squats will work out your frontal muscles in the leg, the lower buttocks, but what about the rest of your lower muscles? You must not stick to a limited pair of exercises but find a complete combination of exercises that will take care of everything and be sure you are working everything. Sometimes you feel you are not getting that much muscles because you are simply working part of them!
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Prepare for Battle
As that popular saying goes, “Practice makes it perfect”. When we are out there seeking prosperity we have to be prepared for all kinds of scenarios, specially the tough ones, and learn from them to make the next moves better and flawless. There are many ways people can avoid a situation in which they are facing the aftermath of arbitrary or inefficient decisions, but sometimes even the most well planned moves are not fail-proof and you have to deal with the failure. And succeeding on coming out from such situation is basically what separates a a go-getter from the average Joe and Jane.
The Damage Is Already Done
No one said said life would be all good news and gains. Life is a steady state it constantly shifting from water to wine and vice versa out of the blue, you have to be much more prepared and tuned to what is going on around the world to foresee any disasters before it reaches shore.
When strategies do not work and lead to failure, often you have forgotten some detail or scenario that was a main pillar in the foundations of your plan. Failure is quite different from a mistake or vulnerability, it is a situation that requires a whole new brainstorming and planning to repair damages. So it was not a slippery move or a slight distraction, but a lack of expertise and perhaps, lack of mastery on what you are doing.
Disasters are there however to pull the best and the worst from people. You can either decide to deal with it showing your most vulnerable and irrational nature or the most determined and humble approach to realize what your potential is. Crying and freaking out won’t help at all, the damage is done and the best you can do is a forensic evaluation of each part of the resulting wreckage of this situation.
Failure scenarios are really good to enforce a positive spirit and realize what you must improve and what needs to be done to ease the situation. Likewise, tough times always make your skin thicker and with every crisis comes a more centered and rational gaze upon the next problem.
Things Can’t Get Worse
Actually, things can get worse if you decide to give up and freak out. On the other hand, nothing will be even worse when you recognize the problem and works hard to fix the failure, it is simple logic, you are in a bad situation and you are doing something to fix it. You will soon or later repair the damage and will also end up learning a lot of lessons, becoming a better and more experienced professional. And once you face a critical problem and solve it, you will most likely never face that ever again.
You can see crisis situations as an opportunity to transform your life in a fortress. Every time you handle big adversities, new resources and enforcements will integrate into your life to avoid new damages in the future. Through the years, you will be resilient and will be prepared for everything.
“if you pay heed you may learn a lesson from both good and bad”.