Change these 2 things

Those that have been following along for a while will know that I’m a strength training fan. I’ve been strength training since my first gym job 20+ years ago, but started my humble career lifting in the basement gym at my first university. In my 20s things progressed well. I was under good guidance and was naturally able to make gains - well because I was 20 and full of potent hormone levels and near constant access to a gym and external competition and encouragement with my training partner (I’ve always had a training partner).

BUT returning to training after my second little one and shattering my immune system in the previous years (BURN OUT story for another time) the gains didn’t come so easy - I was cautious of my body breaking, from an energy POV.

That's why I'm absolutely thrilled to share with you two changes I made that have yielded incredible results. I can't wait to tell you all about them because I know you'll find tremendous value in them and be able to achieve great things too.

First of all, what’s my measure to know I’m not fooling myself.

Valid question. In my approach to the health thing - personally and when hearing peoples stories and problem solving, it is always creating the context and constant measure of N1# - the study of you by you. Knowing ourselves and distinguishing between what works for us vs others vs general public health and fitness information vs conflicting health and medical information, is pretty the name of the whole game.

So in my study of me by me I know that back in my twenties I could do 3-4 chin ups and I had pecs!!! Post my first baby I filmed myself attempting a chin up at home, sent it to my dear friend Craig Harper, who in classic Craig manner wrote back “have you considered knitting”.
I had a long hiatus and here I am now 42 and on the path to a chin up again. With some dedicated training things were going OK… but no earth shattering changes.

Here is what changed that got me to 2 chin ups with only a month of adjustment.

• 2-2-3 control

  • This is not new - but when you are flying around the gym or not focusing in the moment, you sometimes just forget the basics.

    I was not practicing chins specifically - but the exercises that help the seperate components. And in those exercises I went back to 2-2-3 control. 2 sec concentric - 2 second hold - 3 second eccentric. When you make yourself count, focus and control*.

• Creatine

  • Post exercise protein (whole food or supplement) is always in my routine. But adding the unsung hero of creatine has accelerated things. Of all the recovery performance ‘trends’ creatine has been around for DECADES and isn’t going anywhere. It continues to be proven to aid in muscle strength & recovery, increasing cellular hydration and improving athletic performance in session. It also has benefits in cognitive function & bone density - particularly important for my gender and age.

So there you have it. Concentrating and one specific shift in nutrtion and I’m putting down the knitting needles.

I trust you’ll do good things with these ideas. What’s the exercise that you’ve had your eye on for a while??

NB: I train 2 days a week in the gym with at least 1-2 days recovery between (that’s what suits my body ☺️).

*chin up program

• low pike hold with groin squeeze (facing up) -0 for time

• lat pull down

• reverse fly (seated)

• rotator cuff (multiple)

• dead hang - for time

• chest press

  • all drills for major muscles were trained at heavy weight for 4-5 reps. When I eventually got on the chin up bar I did top range holds to failure (90 deg at elbow) 30 sec rest between and repeated 4-5 = 1 set & negatives = 3-5 sec control lowering. I chose to do no band assisted work.