One good reason NOT to ‘mix things up’ every workout...
...is because muscle damage resulting from a new training stimulus typically decreases maximum muscle strength by approx 20% 24-48hrs post workout - NOT good if you have back-back sessions scheduled or multiple sessions in a week which hit up the same movements/lifts.
Once the same workout has been used (progressively) for 3-10 weeks maximum strength is only reduced by approx 5% at 1-2days later; much more conducive to higher volume/frequency training.
New and unfamiliar movements create muscle damage but this isn’t related to muscle gainz! Just the repair of the damaged tissue! Therefore, chasing DOMS is probably NOT productive and isn’t the sign of a good workout.
It’s far better to create a set of workouts, run them for a number of weeks (I like blocks of 8 wks personally) and build muscle/strength with small increments in volume-load each week.
These findings are from a study by Damas et al (2016).
Did you know one of the best ways to do this is by moving - exercising?!
Grab your calendar and pick a 20-minute time slot everyday.
Now right down the kind of movement you are going to do during your 20-minutes.
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I twisted my knee last Thursday getting the dog out of the car! ( typical) and since then and because It hurts and I can’t exercise to my full capacity I’ve been stuck in this cycle!!
Have made a promise to myself that I’ll get my shit together tomorrow and Eat to nourish.
The point of this post is to show that not all instagram posts show the real life of the poster. I could have easily posted something else! Don’t be sucked in by social media. Most of it is for Show!
No one has a perfect life, everyone has issues and worries .
Oh heyyy fasted cardio officially got a lot more convenient with my schedule. Since I’m adding it back into a normal routine again. Bought this bad boy yesterday from @braymond1 and he delivered it to my house today. Such an awesome person and if anyone is interested in any cardio equipment for their home he has a warehouse of equipment :) #ArcTrainer#ResistanceTraining#MostImportantMuscleToExercise#TheHeart
Training Session with my girl @ailz_maganda from Australia back in November 17
4 x weights + 3 x 45min cardio
Deadlifts 4 x 6
Leg press 4 x 8
DB RDL’s 4 x 10
Hip Thrusts 4 x 6
BB Lunges 4 x 10
Macros:160P 200C F65
Check out @BioLayne NEW Workout Builder where you can customize your own workout program depending on your goals, training level, gym equipment and exercise preference by visiting the Biolayne website !
A lovely 24 hours my end starting yesterday with a dinner amongst friends, rolling into a day at work with a fab team and lots of laughs, followed by my boss sending me home early (yus!), the sun shining when I left, getting a seat on the tube, and fitting a workout before 7pm! If you asked me on Sunday, I thought my week was going to be a frenzy of long busy days, yet it’s actually been pretty great (so far!) So this is my little reminder that most of the things we worry about never happen, and so often what looks like a stressful week will bring all sorts of unexpected pleasantries along the way. And sometimes, deviating from our ‘usual’ routine is just what we need. Happy #humpday! •••• #positivevibes
Working on running form and working to strengthen those muscles. In this workout we connect the Jump Trainer and Kinetic Bands at the same time. We were able to get the hip flexor work which is probably most important in young athletes with the #kineticbands and the power through the stride with the Jump Trainer. This was probably the most effective speed training drill we have done to date because the combination of training tools. @dp2nice@youngdp@thatruth7
post geology exam snack. // #larabar#coconutchocolatechip#coffee#americano // i’ve been a bit off my game lately. the and has been calling my name. BUT that’s life. it happens. all the time. i’m embracing it. life goes on. in other news, i’m planning on going to the gym after i get off work tonight. i’m not normally a late night exerciser, but i didn’t get my workout in this morning, so we’ll see how it goes. ♀️ aaaaaanyway, happy hump day!!!!