CDS Training

Why You Should Stick To The Same Movements -

One common problem I see when working with clients who have been training in the past is constantly changing movements.

In order to build muscle and strength we need to progressively over load our muscles using the same stimulus (exercise) over an extended period of time.

If you change movements too quickly than it con be difficult to tell if you are truly getting stronger in a specific muscle over a period of time.

The longer we can stick to a movement the more engrained it becomes and we can figure out how to tweak it to give us the best result.

Here was my first week trying out the belt squat on the right, followed by my 6th week on the same movement.

You can see my shin angle has changed, the set up has changed, and I figured out how to maximize the movement for my goals.

Stick with the same movements for a block of time somewhere between 4 to 12 weeks before you rush to change it up.

5 Reasons You Aren’t Seeing Results In The Gym 💪🏼

There are many reasons why you may not be seeing results in the gym, but here are 5 common reasons why I see people not getting the results they are working for.

1️⃣Focusing On Burning Calories Instead Of Building Muscle 💪🏼

Your first priority in the gym should be to build muscle.

This means prioritizing resistance training over cardio.

2️⃣Not Following A Proper Program (Or Any Program)

Don’t waste your hard work and effort by not following a plan designed for your goals.

Do your own research or save the time and learning curve and hire someone to help build and implement a program to help you reached your desired goals.

3️⃣Not Tracking Progress

The gym is always you Vs you.

The goal should be to improve consistently overtime.

Tracking helps us;
- Strive to improve every session
- Motivates us to train hard to surpass our previous plateaus
- And is a reminder of how far you have already come

4️⃣Too Much Weight Not Enough Form

A common problem is to want to progress every time we go into the gym, and this can lead to jumps in weight when we aren’t ready for it.

Don’t risk injury and delay your gains by lifting too heavy too early.

5️⃣Diet Is Not Aligned With Your Goals

The perfect training regime is useless without a nutrition plan to match.

Whether you want to lose weight or gain muscle mass and size, you have to eat for YOUR goals.

BONUS: Be Patient !

You didn’t get to where you’re at in 30 days and unfortunately you won’t get to where you want to be in 30 days either (most likely).

Accept that it’s a process with ups and downs and embrace it.

The hard work is worth it.

Few Thoughts I Have Surrounding Training 💭

1. Almost All Training Methods Will Work If Adhered to Properly

2. Intensity and Consistency Tend to Be the Determining Factors To Make Progression

3. Make a Plan For YOUR Life

4. Eat Enough Protein

5. The Basic 6 Movements of All Programs

6. Resistance Training and Calorie Deficit are King for Fat Loss

7. Resistance Training is for Everyone

8. Sleep is the Best Form of Recovery

9. Everyone Falls off the Wagon Sometimes

10. Enjoy the Journey

Hope you enjoyed some of my thoughts and if you want to read more you can follow me on Twitter at 🐦

How To Save Time In The Gym ⏰

The number one answer I get when asking people why they don’t workout is lack of time.

So here are 5 ways to minimize your time In the gym while maximizing your results 💪🏼

1️⃣Have a Game Plan

Don’t waste time wondering what to do.

Have a plan, stick to it. Get in and get out.

2️⃣Have Alternate Exercises Ready

If you go to a big gym, especially after or before work chances are it busy.

If the piece of equipment you need is taken, have a back up that does the same job.

3️⃣Supersets

Combine a pair of exercises.

Perform them back to back without rest between.

4️⃣Focus 🧠

Don’t waste time not working out while you’re working out.

Put on a playlist, mute your notifications and stop@scrolling through apps.

You’re there to workout, save everything else for later.

5️⃣Hire a Coach

Not necessary but optimal.

Saves you time and effort and if good, will give you better results than done alone 💪🏼

Share this with someone struggling to fit in a workout within their busy schedule 🔥