Deload to Reload.

For those of you who like myself have been training for quite a number of years you will be familiar with the aches and pains that heavy lifting brings along. U can supplement to prevent too much damage to your joints and connective tissues but when u are training with weights. Deloading is just important as rest between workouts. If you aren't incorporating some sort of Deload work in your training begin now. Deloading can be time off from weights or an allocated time which your training takes a step down in intensity. It can restart growth stop, niggling pains give you a boost in calories (as long as you still eat like your training) you will be burning less calories. How much less obviously depends on how you choose to Deload. Replacing weight training with cardio sessions can also act as a Deloading phase. DON'T NEGLECT THE DELOAD. Use all the tools available to you to achieve your goals.

Overtrain To Restart Gains!!

Ask yourself how often you train. You might answer 3 maybe 4 times a wk. If you are training for strength and you are training heavy this is great! Commend yourself If you are training intensely enough and eating and resting right you are going to make great advancement as long as you remember to VARY YOUR ROUTINE.
One way to do this is to train every day for one or 2 wks!!

That's overtraining!! You might say?...
And I would agree with you if this was advice for prolonged use....But it's not!
This is another plateau destroyer!! Not to be used for prolonged periods but to shock your body into growth and gains.



Pick your heavy days these will likely be the days you already train or maybe the days between. Use the days between heavy days to train lighter weights and smaller muscle groups. Such as abs, forearms, calfs for instance. These muscle groups heal faster and won't cause top much disruption to your heavy workouts in the following days. This platuea buster is best used when cutting or trying to lose bodyfat as the extra 3 or 4 routines every week boost you calorie consumption greatly and help you reach your fat loss goals while building lean muscle.

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The largest enemy in the gym! NEGATIVITY!

You walk into the gym and you aren't feeling your usual self. You are full of complex carbohydrates and a pre-workout protein dose as usual but you feel less energetic. It cant always be explained by how well you have eaten previous days or how much sleep you had over the weekend. Sometimes you just feel lethargic. This is a killer. NO MATTER WHAT you need to step out of this frame of mind.

Everyone is different in this respect someone might think about there goal and dwell on that as a remedy for lethargy. Others may think of another persons training maybe a friend or even a competitor, DO NOT forget although everyone has off days this might just be your competitors PB day!!

That spurs me on.. as I say everyone is different. So find your motivation and use it when you most need it. I have seen myself on a second or third set struggling with a weight and when your motivator comes into mind suddenly you feel stronger.

Stay positive always lift like AN ANIMAL in the gym!!

DON'T UNDERESTIMATE POSITIVITY IN TRAINING. Its what will always help you to finish that last set or get that final rep. don't let negative thoughts creep in about how you lifted more last week or you don't feel as strong. it doesn't help anyone apart from maybe those who compete against you!

ALWAYS THINK POSITIVE THOUGHTS , ESPECIALLY THROUGHOUT A LIFT!!

DO NOT STAGNATE IN YOUR LIFTING

Anything too familiar to you in your training is likely to be holding you back. Try to take a fresh look at your training every 3-4 weeks ideally. You can do a routine longer than this and still achieve results, as long as you are constantly pushing the weight up slightly or increasing reps or sets. 

Don't underestimate a small change in the exertion and timing in the same exercises to reignite muscle growth.

 By that I mean concentrating on power in the positive phase of an exercise or slow steady reps over a 3 or 5 count. Try to apply at least one change like this to the dynamics of your workouts and you will notice a difference in muscle soreness in the days following. Do it for a few weeks and you will notice your body becoming less and less tender. The comfortable feeling in the following days after a workout IS good because it means your body is changing to adapt to the load but it should also raise alarm bells to bring about a change. No one likes to stop doing an exercise they have became adept at but unfortunately it may be necessary to put that specific exercise on hold for a few weeks for best advancement.

When we are not sore we are content as humans....... but as lifters we need to turn that on its head post workout muscle tenderness should be a permanent  thing if we are training correctly.