Hello again.

My previous post regarding data collection during training sessions was much fun to write and post.  I hope you had a chance to dig into it.  If you have not, be advised this is the second installment of a series of posts regarding how to take accountability for what you do when working to transform your physique.

I was with a group of trainers for a few years, and all we talked about was how bad all other groups of people stunk up the joint.  When my boy from North Hollywood talked about his strength and conditioning supplemental to his Brazilian ju jitsu training, i launched verbal castigation against my homie.  I let him have it!

He told me he would select elements of other established programs from known fitness professionals and construct his own system.  “Well go ahead and bastardize the US Constitution why don’t ya?” i’d say.

Later, after training with Adam Glass, i began to look at all systems and components of systems as elements which already existed, and were simply co-opted into a fashion which suits the architect’s goals and can get them paid.  My favorite example of this is a 1980’s exercise video series from Richard Simmons.  The “Sweatin’ to. . .” collection.

There is no joke here.  I admire that series and it’s architect a great deal.  When i workout, i m certainly sweatin’ to something.  Though it’s often Anthrax, or some nice Europop that makes me feel like Ryan Gosling in “Drive”.  However, i can not likely get paid by advertising my workouts as they truly are.

“Sweatin’ while sexually frustrated” or “Sweatin’ to photos of Jessica Biel” would not fly off the shelves at Target or end up in the iTunes store ‘Top 10’.

(whaddya know, there was a joke in there after all)

I later recanted all of my verbal lashings to my brother from North Hollywood and commended him on often following his gut and knowing when to jettison components of an established system he felt were going to yield little compared to their risks.  I still, however, can shred him verbally for one thing: he does not tally his workouts.  He does not construct Progress Reports (PRs) which reflect new Personal Records (PRs) in his quest for Physique Refinement (PR).

In short, he is one of the people who inspired this series of posts.

Moving forward-taking the numerical data you have from your workout, let’s journey to the past and future.

I previously detailed these numbers as an example of a workout block, for dissection.

Seated Shoulder press  50 x 6 right and left, 50 x 7/7, 50 x 8/8, 50 x 6/6, 50 x 6/6 {10 min}

Adding total reps and multiplying by training load = volume (total pounds lifted)

Dividing  Volume by Time = Density in pounds lifted per minute.  I want you the reader to smartly perform this math yourself.

Thank you.

Volume/Time=density, or Total Pounds lifted/total minutes = pounds lifted per minute.

3,150lbs of shoulder presses lifted in 10min equals 315lbs per minute

So what does this mean to you?  Moving forward with your training, moving closer towards plotted points on your Physique Transformation navigation chart, means that you simply MUST perform a progression with regard to all of your training numbers.

If progressive overload (gradually doing MORE) means you are getting better, and keeping your levels of effort moderated during your workouts enables you to do MORE, well then you have selected an adaptable course of action for yourself and here is how you can look forward with the numbers i picked as an example.

To do MORE, or, to progressively overload your body, train to make measured improvements in numerical totals reflecting completed training sessions.

When looking for improvements in regard to a given movement, compare tabulations from previous training sessions and critically evaluate the numerical indicators of both gain and loss.

Small increments of improvement are all that is necessary to move forward.  Minimal effective of amounts of data collection can yield huge benefits.

With the data given, you can either engineer an improvement by planning your next workout, or if you use Gym Movements muscle testing protocol, simply test the movement, implement, load, reps, rest, etc. and when looking back you will find the Personal Record.

The chap who taught me this, encouraged NOT engineering a PR, unless it can manifest during a training session which is employing the minimal effective amount of effort.  In my quest to get and stay huge, i have been testing the benefits of (and using when appropriate), small doses of effort on certain movements.  For example, whatever happened to my right clavicle, shoulder, and hip many moons ago has left my right side limited with regard to any quantity of strength.  My most recent movement addition, the single arm overhead elbow extension, works well when trained a few reps into the range where an increase in tension is noteworthy.

However, any pressing work for the deltoids or chest, which also includes elbow extension, does not yield good results when tested.  So i avoid effort when pressing.

If you take your previous workout data, and engineer your next workout centered around making small improvements, and you can actualize the planned numbers into an accomplishment with the minimal effective amount of effort, you have my blessing to conduct your training session as such.

If you are still in the habit of using effort as a means to finish sets and reps and manage your body against a relative intensity or training load, i urge you to critically think about the resultant tissue issues you may incur after periods of said use.

OK, if you want to play it safe, then hire a Gym Movement coach and get real strong, real soon, real easy-like.

If you wanna play it a little less safe, a little more reckless, well do so at your own risk.  Here are examples of how to play it either way.

SAFE: We will run through a progression of the previous shoulder press workout and operate without a pre-determined goal.  To do more without looking at the numbers, hire a Gym Movement coach like ME! in order to learn how to play it as safe as possible and still move forward.

OPTION:  To perform MORE than the previous workout, select one or more of the following (I ONLY ADVISE SELECTING ONE METRIC INCREASE AT A TIME)

-Heavier training load, one greater than 50lbs

-Same training load, but a different implement 50lb kettlebell, 50lb barbell for a one arm press

-Perform the same volume in less time, that is to say 3,150lbs. in less than 10:00

-Perform MORE volume in 10:00

The above listed are all easily quantifiable metric increases.  Greater training load, more volume, or a greater density.  I seriously recommend the notion that many numerical training progressions can be made in the absence of effort if the most adaptable starting point is recognized by the user.

Start slow, get faster.  Crawl, walk, and then run.  Social Distortion, Johnny Cash, The Meteors.  If you please.

Now that you have read this relatively long ‘part 2’ entry in the series, join me in a review.

  • Start slow, recognize effort during your set, and terminate at will.
  • Create a log and  enter every thing you regard as relevant to your physique transformation and performance enhancement.
  • Record the training loads and reps, time for each exercise, and tabulate your total volume and density.
  • Compare data to previous workouts and look for both stagnation and improvements.
  • In the future, play it safe by hiring me or play at will.

Thank you for joining me.  Enjoy part three next week!

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Greetings all.

Thank you again for joining me.  Today’s post will elaborate on the statement i made two weeks ago, on Adam’s website http://www.adamtglass.com

I specialize in physique transformation (pt).  As a Personal Trainer (PT) i aim to make consistent progress-timely (p-t).  For your reading pleasure i’ll detail the last ten years of my life:

I was honorably discharged from the military and i have been a personal trainer ever since.

Sure, I made pit stops in retail and worked as a bouncer frequently, yet the only place i’ve ever succeeded is right next to you, observing the realization of a tactically planned training lesson.

As a PT being paid to deliver the goods, (pt) making the numbers reflect progressive overload (p-t) i find its quite easy when using simple strength training metrics and identifying the most adaptable situation your next workout could take.

Backing it up a bit: In order to prove to you that the money you paid me to change your body has become an investemnt in your physique, i collect measurements of your body and your workouts.  Using arithmetic, i then calculate the daily total and reference previous totals in order to illuminate progress.

I point out the difference in each metric, and you give me more money.

It works!

And in the guest post for Adam Glass a few weeks ago, i ranted on the irritable negligence of people who workout in the same facility i do, yet who do not record their workouts.  It does bother me, truthfully, to see people allotting time for an activity which they hang high hopes on, yet take few further measures to validate.

Here is how YOU can avoid missing out on the total scores you are putting up every time you aim & fire at physique transformation (pt).

Denote the following:

Movement  -Load  x  Reps (for every set) {Total time for the movement}

e.g.

Seated Shoulder press  50 x 6 right and left, 50 x 7/7, 50 x 8/8, 50 x 6/6, 50 x 6/6 {10 min}

Metrics of Success:

1.  Classifying movements any way you like will help you score your daily totals against previous data and see where you have gained and or/lost.  For example, i classify both seated and standing 1-arm shoulder presses in the same folder.  That is simply what i prefer.

2.  Total Time: feel free to administer predetermined blocks (10, 12, 15 minutes) or simply go with the flow.  If this is a new venture for you, please feel free to round your times off to the nearest quarter or half minute e.g. 10:15, 10:45, or ten minutes and thirty seconds.  This will become handy in later steps.

3.  Total reps multiplied by load or loads (reps at load = Volume).  Using the above example, 33 shoulder press reps each arm at 50lb would calculate to a Volume of 3,150lbs.

4.  Load(s).  This is where terminology in America gets fuzzy, regarding what we call our training loads.  So lets just call them that!  The load or loads you chose to train with during a given movement (shoulder press) has a relative measure to your one-rep max, which is noted as relative intensity.  So we will just arrange this lesson based around the term ‘training load’.  OK?

-Using a single load for a movement allows you to simply multiply total reps by the load.  33 reps x 50lb training load for shoudler press = 3,150lbs.

-When using multiple loads e.g. 50lbs., 55lbs., you may add them up for each set or at the final tally.  I typically do the math after the set.  If i were pressing as listed below:

50lbs. x 6 reps right

45lbs. x 6 reps left

It may help to tally that ASAP.  But this is your lifting, and your personal measures that smooth the process of ACCURATELY tallying your workout are OK.

Again, it could look like this:

Seated Shoulder press  50 x 6/6, 50 x 7/7, 50 x 8/8, 50 x 6/6, 50 x 6/6 {10 min} =

Seated Shoulder press-66 reps @50lbs for 10min =

Volume 3,150lbs

Time 10:00

Volume divided by time = pounds lifted per minute, or ‘density’.

Density: 315lbs. per minute

Density is a huge player metric in physique transformation.  Adam Glass and i agree that when appropriate, high density resistance training will take body fat off of you with extreme prejudice.

Very simple!  What all the totals reflect in regard to all of your training measurements is important, but not right now.  We will cover that later.  Please, for the upcoming week/weekend, simply make the aforementioned record and tally, and post to comments if you would like further  help.  And exploring this photo of my training log may help you. Right click and save and zoom in, if you can.

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If not, stay tuned for the continuation.

Have a very nice week.