How To Progress In Training, While Quarantined?
I have touched briefly on some important things when it comes to training and nutrition, during this time. Covered almost everywhere especially on my Instagram profile.
But today I want to take it a step further and not just discuss what to watch out for or do right now.
Rather, I want to give you insight into what my clients do to progress during such a lockdown scenario.
1. PROGRESSIVE OVERLOAD
This is a big key to seeing success from the gym over time.
But how the hell can you do this while at home?!
Add another band.
Add 1–2 reps.
Add pause reps.
Slow down the negative.
Add a set.
Add weight (backpack, water jugs, babies, cats and dogs, whatever).
Add a drop set.
Change the grip or angle.
Elevate your hands or feet, creating a deficit.
The list goes on and my point here is simple: You absolutely can progress the movements you’re doing, because progressive overload doesn’t directly mean “add load to the bar”.
It means to challenge yourself MORE so that you improve.
2. EFFORT IS KEY
You’ll get a relatively result with your muscles if you a.) create tension in the muscle you’re targeting, b.) if you apply resistance in some way, and c.) if you reach a near failure point on your final few reps.
With that being the scientifically proven fact, it means bands, bodyweight, and even the light pink aerobic dumbbells you still have in your hall closet will WORK for building some muscle.
You may have to increase the rep count or include an intensity technique, but as long as you get within 3 reps of complete failure or failure — you’ll create a pretty good stimulus for building muscle.
3. CONSISTENCY IS A METRIC
How many days in a row can you be on point?
Start a habit of tracking your progress and stay consistent.
Not only is this a direct reflection on your work ethic, mindset, and discipline (which all carry over to every area of life).
But it’s the BIGGEST factor in seeing results.
4. NOVELTY CAN BE PROGRESSIVE
Although there are things we should repeatedly do because that’s how we can record progress and BEAT that progress week to week.
There is something to be said for what’s called “novelty stimulus”.
In other words, stress applied to the system due to it being so new.
This stress leads to adaptation, as long as recovery is on point.
So now more than ever is the time to throw some different aspects of training into the mix.
Always do low reps? Throw in some ultra-high rep sets.
Always do typical concentric/eccentric training? Add some isometric holds.
Only lift weights? Play any sport, it’ll be great for your aerobic capacity (which carries over to all areas of fitness).
Always done CrossFit? Try some bodyweight and band bodybuilding for a bit!
All these things WILL lead to more success, due to the novelty stimulus.
5. ACCOUNTABILITY
Last but not least, is accountability.
One thing I’ve learned in the last couple of weeks is just how important this is.
Because I had clients reach out on how happy they are to be on my team or how they’ve been able to stay on point through this category and so much more positive, because of their coaching interactions day today.
Now, this isn’t a sales pitch (as much as it sounds like one).
But rather, a PUSH for you to be accountable to something or someone.
Facebook group.
Gym buddy.
Brother or sister.
Wife or husband.
Coach or mentor.
It doesn’t matter.
You need someone to connect with and be accountable to right now, in a time where you’re isolated from most people and the gyms.
Wanna work 1-on-1 with me? Drop a direct message on my Instagram- Yashovardhan Singh
