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Fitness-Framework

systems_architect Sep 23rd, 2016 (edited) 328 Never
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  1. # Fitness Framework
  2.  
  3. ## General Rules
  4.  
  5. - If you are tired you should do something anyway. Just something.
  6.   - Low sleep is not really a good excuse.
  7.     - You never get the quality of sleep you want--maybe rarely.
  8. - Put on some new, good, music.
  9.   - Loop one favorite track over and over.
  10.   - If your neighbors might be around, just wear headphones.
  11.   - This is why the Dropbox script is important.
  12. - Stretch before starting.
  13.   - Stretch the right muscles.
  14. - Do hardest exercise first.
  15. - Drink water during exercise.
  16. - Be very careful about maxing stuff. Avoid injury.
  17.   - Prefer reps, generally.
  18. - If it's getting really hard, rest a bit longer.
  19. - When you start to slack off, check for plateaus.
  20.   - If it's a plateau, see below.
  21.  
  22. ## In a plateau
  23.  
  24. Not enjoying, or not progressing?
  25.  
  26. - Not enjoying at all
  27.   - Say: What I'm doing isn't fun anymore, or it's just not working.
  28.   - Give yourself freedom to make things up and be creative.
  29.   - "Oooh, push-ups on pillows. What would that be like?"
  30.   - Google: "Signs of exercise plateau"
  31.   - Watch Youtube: Look up "exercise plateau tips"
  32.   - Write down your best ideas
  33.   - Figure out if you're just in beginner mode for too long
  34.   - Look up ways to take it to the next level.
  35.   - Figure out what the Intermediates are doing!
  36.   - Change your rep range! This is common. Instead of 4x10, do 4x12. Or 1x6 to 1x4
  37.   - Change little variables. Grip position. Style. etc.
  38. - Not progressing at all
  39.   - Take a week off.
  40.   - Grease the groove.
  41.   - Get in another set of as many reps as you can.
  42.   - Go to failure.
  43.   - Drop sets: Drop the weight / intensity down every set.
  44.  
  45. ## Getting Stronger by Building Bigger Muscles
  46.  
  47. - Just do 100 reps
  48.   - Pushups learned:
  49.     - Do 10 each time, but half of those in a different configuration.
  50.     - Easy as you like; it's better than not doing 100.
  51. - Super heavy dumbbell rows
  52. - Very high volume of e.g. pushups at the end of a workout
  53.  
  54. ## In a new plan
  55.  
  56. - Take it easy.
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