Fitness-Framework

# Fitness Framework

## General Rules

- If you are tired you should do something anyway. Just something.
  - Low sleep is not really a good excuse.
    - You never get the quality of sleep you want--maybe rarely.
- Put on some new, good, music.
  - Loop one favorite track over and over.
  - If your neighbors might be around, just wear headphones.
  - This is why the Dropbox script is important.
- Stretch before starting.
  - Stretch the right muscles.
- Do hardest exercise first.
- Drink water during exercise.
- Be very careful about maxing stuff. Avoid injury.
  - Prefer reps, generally.
- If it's getting really hard, rest a bit longer.
- When you start to slack off, check for plateaus.
  - If it's a plateau, see below.

## In a plateau

Not enjoying, or not progressing?

- Not enjoying at all
  - Say: What I'm doing isn't fun anymore, or it's just not working.
  - Give yourself freedom to make things up and be creative.
  - "Oooh, push-ups on pillows. What would that be like?"
  - Google: "Signs of exercise plateau"
  - Watch Youtube: Look up "exercise plateau tips"
  - Write down your best ideas
  - Figure out if you're just in beginner mode for too long
  - Look up ways to take it to the next level.
  - Figure out what the Intermediates are doing!
  - Change your rep range! This is common. Instead of 4x10, do 4x12. Or 1x6 to 1x4
  - Change little variables. Grip position. Style. etc.
- Not progressing at all
  - Take a week off.
  - Grease the groove.
  - Get in another set of as many reps as you can.
  - Go to failure.
  - Drop sets: Drop the weight / intensity down every set.

## Getting Stronger by Building Bigger Muscles

- Just do 100 reps
  - Pushups learned:
    - Do 10 each time, but half of those in a different configuration.
    - Easy as you like; it's better than not doing 100.
- Super heavy dumbbell rows
- Very high volume of e.g. pushups at the end of a workout

## In a new plan

- Take it easy.