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!