Below is an excerpt from the new Men’s Health Training Guide. 90 Day Makeover Challenge: ArmsAll the tools (information, nutrition guides, workouts) you need to get strong arms in just 3 months.
make a plan is one thing. Following that plan to the end is an entirely different task. We all had a workout plan, nutritional advice, or cardio routine that we hoped would get us on track with the version of ourselves we wanted to be. It’s not about finding. It’s a follow through and stick to the program every day.
have understood! Most people do their best to start a new program, but then life gets in the way. late for work, sick children, feeling overwhelmed, or any number of monkey wrenches, can derail your program and sometimes never get you back on track. This is the pain point that prevents many people from making the changes they were originally trying to achieve.
Luckily, that’s all in the past. Here are the top tricks and hacks I suggest to my clients to help them become well-meaning and well-equipped.
1. Choose small goals or mile markers to accomplish along the way
We all have goals that we want to achieve. But when we look at our goals, they often feel too big to achieve and almost insurmountable. I can’t count the number of times I’ve heard clients say “I could never have done that” before working with them. The sad part is we’re telling ourselves we’re actually starting to believe it.
Instead of trying to conquer the world of health and fitness with one grand act, start with small victories. Small victories build momentum and confidence, giving you the power to do really great things.
For example, say you want to do pull-ups. You can’t grab a bar and hang there every day and eventually pull your body up. Use progressions instead. Start with grip strength, work on back strength, move on to assisted pulls, and finally complete the full pull-up.Break down the movement into its constituent parts and then work in very careful steps. , attacking him one stage at a time until mastered.
This plan is the same. Building muscular arms takes time. But don’t be overwhelmed. Take a deep breath and trust the process.
How to deal with this programmatically: Most people abandon the program because they don’t see immediate results. Their ideas of progress are too ambitious for the allotted time. You will notice that in this program he is changing one variable at a time. Add more sets to your exercise, shorten your rest intervals, or change your exercise. This means that any volume, conditioning, or progression goals will come in small increments.
2. Personalize the plan
Do not try to fit square pegs into round holes. Exercise programs include different schemes, modalities, and progressions. There are endless variations and types. Honestly, there are multiple ways to do that.
Finding a plan that fits your abilities, time, and schedule is key. Actually that’s the key. And I have found that people are aware of this. In fact, one of the most common questions I get is, “What would your ideal workout schedule look like?”
Unfortunately, I can’t answer that question with a list of days and times, or the exact number of minutes to deadlift.
Recent studies compared muscle hypertrophy (or growth) participants who did strength training 6 days a week compared to participants who did 3 days a week. We found that the results were similar when the volumes were the same.
what should this tell you? When it comes to exercise, I can’t apply the “more is better” mentality that might work in other areas of life. When it comes to exercise, the better, the better.
Is it better to exercise in the morning or at night? Work out when you have the most time and energy. Should you do cardio first or strength training first? Do them in the order in which you are most likely to accomplish them. How much weight should I lift? As much as you can while maintaining proper form.Accept working in a friendly environment you.
How to deal with this programmatically: The program is written so it won’t take you a whole day.
The challenges are short enough to pack in on your off days, and a basic workout and challenge combo planned four days a week takes only about 45-60 minutes to complete. It’s flexible, so you can do this whenever you want. You don’t have to quit your job or take time off to participate.
3. Build solid long-term behavior
Not only is it important to commit to a 90-day plan, but it’s also important to create an environment that allows you to continue growing past this point. The goal is to intentionally put fitness and health first.
Most people, simply put, have followed a strict diet plan or workout routine. But did they last? Most likely not. That’s because the program didn’t fix the root of the problem: everyday behavior.
The plan emphasizes specific action goals each week to make this 90-day plan an adventure of a lifetime.
how to deal with this programmatically: Each week, you’ll be given habit goals to work on. These are the long-term qualities that perfect fitness to support physical demands.Like the first tip, these become his markers the small mile. He concentrates one thing at a time, and at the end of the 90 days he is left with a different mindset. In just three months, you can see a completely different version of yourself.
4. Create enough variety to keep things interesting
Programming has different sweet spots. Doing the same thing over and over again can be a very tedious pursuit with diminishing returns. It becomes almost impossible to verify.
A recent study of exercise variation and its effect on increasing muscle hypertrophy and strength found that both redundancy (repetition) and excessive variation impair strength and muscle growth. After reviewing the current study, the researchers concluded that “exercise variations include exercises with similar exercise patterns to the primary exercise and focus on inducing prime mover muscle hypertrophy while reducing joint stress.” can be applied,” he suggested.
what do you mean? Achieving the best results requires the right amount of change to address complementary muscles, slight changes in exercise demands, and a more favorable position to sustain strength and hypertrophy.
How to deal with this programmatically: Small changes in how you exercise can make a big difference in the long run.Even small adjustments such as slight rotation
Hand position can change the muscle emphasis of the biceps and triceps exercises, keeping the moves fresh and creating enough variety to deliver results. Plus, add exercise his techniques like tempo changes, rest changes, and volume increases to challenge your muscles even more.
5. Don’t Beat Yourself Up
Some days I feel great like a superhero, other days I feel dead or worse. it happens. And honestly, it’s what causes some people to start losing interest or even quit the program.
Always remember. Even if you fall off the wagon, you can climb back up. Missing a workout or two or having a bad day at the gym doesn’t have to ruin your entire program. Reset and get back to what you’re trying to accomplish. Don’t beat yourself up if you miss a workout, ignore your diet plan at dinner, or don’t get the sleep you need.
How to deal with this programmatically: life happens.commitment to 90 days challenge is the first step, but we also understand that life can change quickly or that some sections of this program may prove more difficult than the initial negotiations. If you feel particularly tired or burnt out at the end of a phase, you can always restart the previous phase. The goal is to complete this on a timeline that makes sense to me.
David Otey, CSCS, is a fitness writer, NYC-based strength coach, member of the Men’s Health Advisory Board, and an expert in strength and hypertrophy protocols and exercise performance. For more information on Otey, check out www.oteyfitness.com.