Prepared for the day ahead!
Here’s the food I have lined up for today, in fact for the next 3 days (bulk prep).
Making unhealthy choices or snacking during the day could be down to the fact it is more convenient to grab and go on the move, where you may have a limited selection of nutritious meal.
Solution 1: make your own (cheaper option)
Solution 2: invest in a food prep company (less time consuming, could work out the same cost of what your buying at the shops or less)
Prepping your meal can help you during a busy week of work.
Keep an eye out for some of my tips to minimise time and whip up some yummy food!
📌The 3 Forgotten Methods of Progressive Overload.
During my recent podcast with @bachperformance we discussed how Rest Periods, Tempo and Training Density are often forgotten as 3 options we have to progress our Training.
Yes, adding weight to the bar is our simplest option for progressive overload.
Yes, Volume progression over time has been shown to be a key factor for Training Progression, particularly for Hypertrophy.
We can also throw in Frequency and Intensity manipulation as fantastic ways to constantly progress our Training and create progressive overload.
All of the above get a lot of love but we are forgetting about the other 3 in our pursuit of gains.
Yes I've seen the research saying longer rest periods are superior as they allow for more weight to be lifted - all great stuff. But what about those who don't have hours to train? Rest Periods keep you to task. They keep you focused on your Training. There are also ways we can utilise methods such as supersets to create longer rests between exercises without resting for ages.
Utilising tempo manipulation to utilise slower eccentric phases or to put in pauses can be a great way to progress a lift. I'm a huge fan of utilising slower Eccentrics to increase skill acquisition and to strengthen that part of a movement. I also love to utilise pauses to help develop isometric strength, strengthen the hardest part of a lift or to improve reversal or starting strength.
Training Density is the volume of work performed in a specific period of time. The aim would be to increase the work performed in that time frame or to perform the same volume in less time. The caution with this is that people will inevitably try and turn it into a circuit and use light weights. It must still be challenging or it won't create change.
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