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- Garrett Watson, Garbear Fitness CEO
It is 2021 and we are ready to get things rolling! The world may still be slow and crazy but physically and mentally we all want to continue growing!
Check out The Membership tab if youre looking for some E-learning tips on progressing yourself forward in regards to the gym and life!
- best of wishes
Garrett Watson, CEO
As most of us around the world know, we are in a global lock down. Some of us are training at home and some of us are not doing anything. This is a prime time to utilize your days to stretch, change your diet, up your calories, or even focus on body weight exercises. HIIT workouts are great outdoors.
This goes hand-in-hand with the notes above. Deciding how long you choose to rest in between your sets will either benefit you or keep you from maximizing the time under tension. One thing I have to go into explaining is what time under tension means. Time under tension is in reference to how long your muscles are at work. The longer the time under tension the more muscle fibers you will be recruiting but to an extended period of time (12 to 15 reps for example) you’ll be training endurance
The battle between high reps vs low reps wages on even until this day. But today, we will debunk the pros and cons to both.
Both have their place in your training systems. Training between 1-6 reps are usually categorized as “strength”. And training 8-12 reps are usually “hypertrophy”. Anything above twelve would usually inquire endurance training and an increase in the recruiting of longer muscle fibers aka a leaner look to a physique.
I would not recommend one over the other unless competing
Moving linearly (front, back left and right) are standard motions were all taught to do, especially when we begin working out. But one thing that many people forget to do when they begin is move in different directions. Whether it’s sideways crab walks with a resistance band, bear crawls or sideways lunges, the body was originally meant to stay moving. It also keeps your joints in tip top shape and you’ll have less “my muscles are too tight” problems down the road.
As the saying goes, “Your worst enemy is Yourself”. This is understanding that our own internal conflicts are what hold us back from getting over the hard climb of that mountain. Simply put, if you want to grow, get stronger etc., you need to leave your comfort zone.
Your body only adapts to as much stress as you will it, so once your body reaches the current threshold you’re training at, you will either maintain where you’re training level is, or need to go up.
Remember, if you’re unsure
Cardio can be such a neglected part of many people’s programs, especially when the goal is to put on muscle. I’ll always stress this, cardio should be a must! Whether it’s a 5-10 minute warm up outside or a 1 hour circuit program. Your muscles have a limited amount of oxygen they can utilize. We call this VO-2 max (volume of oxygen uptake). The better your cardio system is the more oxygen your muscles can hold and use while at work.
Not only this, but you also release endorphins during exercise
A lot of times, we wonder how can we monitor what we eat, numerically, and maintain that number each day to meet our fitness/nutritional goals. That’s where tracking calories and macros comes into play. (How to track macros - a chapter in Garbear's Guide to Proper Nutrition. Available under “Products” tab).
Be it writing them down daily or simply entering them into an app, this can become very tedious. And you may end up losing interest all t