Over the years I have seen many people do workout session after workout session over a long period of time, and years down the road they continue to struggle with basic technique and they really don’t understand what they’re doing and why. The lack of personal investment and education usually results in mediocre to poor long-term results and many times injury.
Many of us, when attending workout sessions, don’t want to think. We have a million things on our mind, like everything we have to do at work today, the list of things to do for the kids tonight, what we’re cooking for dinner, etc.
Everything but the training, however, when you attend a personal training session fully present and focused, and truly invest in the learning process, you’ll see unbelievable and sometimes life changing results.
Getting yourself a good coach who insists that you learn, and who believes in “Mastery” could prove to be a game changer for you. Art of Strength training here at Punch Gym is like martial arts in many ways. The more you invest in the learning process, the better results you’ll get
Here are the top 3 training concepts you need to know to maximize your R.O.I.
1. Less Is More-Limit Your Exercises To Just 2 or 3- Many of us operate under the assumption that the more work we can fit into a 1 hour workout session the better results we’ll get. That assumption would be false. In fact, you’ll be wasting valuable time and putting yourself at risk for over training and injury by doing so.
Here at Punch Gym, we aim to limit your exercises and focus on just 2 or 3 primary lifts. Your goal should be to personally invest in each of the exercises, understand the concept behind the movements, and make sure the muscles that are being targeted are actually doing the work. You’ll want to “Master” or perfect the technique of each of those 2 or 3 lifts, and understand how you can continue to challenge yourself with those exercises as your performance improves over time.
2. You Can’t Get Results At A Gym-Don’t Train Everyday- When we are extremely motivated and ready for change, we tend to work against ourselves by over training. What we all must understand is the results you’re looking for will not be achieved on the gym floor; in fact it’s just the opposite. Muscle building, fat loss, etc., actually occur when you are at rest. That’s right…the results you’re looking for will be realized while sleeping, eating, relaxing, etc.
Now let me be clear…you still have to put in the work at the gym! I know this goes against everything you’ve seen on the home shopping network 🙂
It’s when the body is at rest that it repairs itself to be bigger, faster, stronger, and slimmer, so if you train every single day you will not get the same results as if you took a couple days off each week. I recommend you strength train 3 days per week and on the opposite days do cardiovascular training, specialty training or practice technique.
3. 3 to 5 Repetitions Is Best– Maximize the return on your investment. No, I’m not going to give you financial advise today, but I do want you to think about your training like it’s an investment fund for your retirement.
Arguably the biggest problem in any gym today….
Walk in to any gym today and you’ll see people of all shapes, sizes, and fitness levels compromising the integrity of their training because they’re stuck on the numbers. We’ll do anything to lift a milestone weight or hit a certain number of reps we’ve been shooting for, no matter how ugly it looks.
The problem is when you compromise form and technique; you get no return on your investment. Science has shown us when strength training, after about 3-5 reps or approximately 30 seconds of hard work, we begin compromising.
I’m no exception to this mistake. In my early days, I would make this mistake daily, until a mentor took me under his wing and showed me how to do things the right way. Guess what happened….
I achieved better results in one year than I had in the two years prior! Yep, double the results! This is why, at Punch Gym, we are so adamant about not compromising form & technique for reps or weight, so you don’t make the same mistake I did and waste valuable time, or worse, get injured.
If there’s degradation in training STOP! If there’s any doubt about one more rep DON’T DO IT! Train smart and come back to it another day.
If you keep your training volume limited to 3-5 reps or approximately 30 seconds of your absolute best work, and repeat the process 3-5 times with ample rest between for recovery like we do here at Punch Gym, you will maximize your returns. Rest between sets should be kept between 3-5 minutes. This was discussed in more detail in my last article “Easy Workouts Get Better Results”, if you missed it read here: http://www.doverpersonaltrainer.com/easy_workouts/
Keep It Simple!
One thing is for sure, the fitness industry over the years has come a long way. With a new fitness craze, and the latest greatest fad diet or miracle fat blasting machine in your face every day we should be the fittest nation in the world. So why aren’t we….? What I want you to understand is the fitness world has become big business and driven by money. Would you believe that the big box gyms out there count on you joining and not showing up after a few weeks…? How else do you explain a facility with a max capacity of a few hundred that has a membership of a few thousand…? When is the last time you can remember your gym calling you to see where you are because you missed a workout…? I’ll bet the only time you’ve received a call is when your credit card didn’t go through for the monthly billing, and when they called they mispronounced your name cause you’re really just a number. Believe it, it’s true!
There’s a lot of hype out there, so be sure to keep yourself from getting caught up in it. Training doesn’t have to be complicated to work, and over the years I’ve learned that it’s the simple concepts that were used decades, even centuries ago, that still work best. The Art of Strength training we do here at Punch Gym is based on the concepts used by the strongmen of old; some techniques we use came directly out of journals over 100 years old.
Ignore the shiny objects that grab your attention sometimes and invest your time and money in proven training programs and trainers who have years of experience in the trenches and proven results to help you filter out all the noise. Trainers with integrity, who truly care, will keep you safe and make sure you maximize the return on your investment.
Punch Kettlebell Gym