Happy holidays and a Happy New Year. I hope everyone had a great Christmas. At first, I thought about posting this after New Year’s Day – but then I thought about those of you back in the gym already, rather than the “new year, new you” crowd. So here’s a new Workout Edge post to help you grab those 2020 gainz.
Let’s get started.
The better, but slightly longer answer is there’s a method I developed over the years through training and listening to how my own body responded.
While every muscle group performs better with different rep ranges; for instance, if you want rapid growth with quads, doing a barely-can-get-to 20 rep set with a respectable weight – brutally painful but efficient; I find that there’s a rep-range that serves as a good sweet spot, if you will, for increasing weight and improving strength, all while keeping good form.
For example, let’s say it’s arms day – it goes a little something like this:
- Find a weight you can just get to 8 reps with, with little to no body english.
- Next week try for more reps, let’s say 10.
- Once you get to 12 reps, find another weight you can just get to 8 reps with.
- Keep lifting that weight, until again, you can get to 12 reps.
- Wash, rinse, repeat – then buy new shirts because your old ones are too small.
Rest for 1 minute max when first starting this method, and cut down rest times to 40-45 seconds. It’ll burn like hell but it works.
The key is consistency – it’s the only way to get real results.
Don’t worry about the “next best workout method” that’s coming out – give something more than a few weeks or months to try. Put time and energy into some basic rules, don’t ego chase plates, keep your form as strict as possible, and keep a log. I can’t stress that last point enough. If you don’t know what you lifted last week, how are you supposed to monitor progress?
There’s some real simple rules to life and fitness: train like a warrior; eat for function first, then flavor; protect and provide for your loved ones; stay smart and humble, but always hungry for becoming a better version of yourself than you were yesterday.
Happy New Year. To your success in 2020.
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If you really like this post, but don’t have the SUPP UP. books yet, buy SUPP UP. No Bull, Gym In A Bag Workout Guide now – it cost less than the shirt on your back but unlike that shirt, the knowledge gained lasts a lifetime.
However, I get that some may not be ready to get the guides right away, but like the free knowledge gained on the SUPP UP. blog. Or maybe you’ve already bought all the guides (hey, thanks) – then go ahead and check out the other gear in my shop.
Pick up some whey protein for your next workout, new threads for that sleeve splitting arms day, or something else that’ll help you remember that when it comes to fueling and training your body, once you learn how to, where you are matters less.
It’s a good way to keep the blog running healthy and strong. Every item, the material, colors, style, ingredients, and quality, are all hand picked by me. If I won’t wear it, eat it, drink it, or read it – I won’t sell it.
You’ve already bought all the gear and guides? Well damn – thanks. Not looking for anything in particular in return? Then go ahead and donate whatever you like.
If you go ahead and get the guide instead, either as an E-book or paperback, you’ll discover great ways to get more out of your workouts while traveling or on the go (preview of chapters available in shop).
Drop by next week for yet another great post to add to your workout and nutrition arsenal.
Stop doing guesswork, start making the necessities of your life easier.
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If You Know How To Fuel and Train Your Body, Where You Are Matters Less.™
– SUPP UP.
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Photos 1 & 2: Alora Griffiths